Category: Blogs

Why New Year’s Plans Often Fail

by fullcircle, posted in Blogs, Mindset

Why New Year’s Plans Often Fail

Every January, millions of people make promises to themselves in New Year’s Resolutions.

  • “This is the year I finally get in shape!”
  • “This is the year I will do a triathlon.”
  • “This is the year I lose the weight!”
  • “This is the year I start my business!”

And then, by February, the vast majority have failed already.

Let’s talk about why.

If we discuss a few common reasons why well-intentioned resolutions fail so often, then maybe we can find a better way to reach the desired end.

  1. They’re too vague. Instead of saying, “I want to get in shape,” say you’re going to spend 15 minutes walking around the neighborhood twice a week. (Don’t worry – it will lead to more.)
  2. Don’t be so demanding of yourself. Realize that the best change is gradual.
  3. Choose to do something positive that you enjoy, and then you won’t have to force yourself to do it every day.
  4. You don’t track your progress. If you want to eat better, download an app to record what you eat every day. If you want to slim down, take a photo of yourself each week so you can see that, despite how you might feel, you really are making progress.
  5. You don’t know your “why.” If you don’t have a compelling reason for doing what you’re doing, it’s bound to fail.
  6. There’s no date set to accomplish the goal. Set a date and create a mantra around it. “It is March 30th, and I completed a triathlon and feel stronger and healthier than ever” repeat it often!
  7. Follow a proven system. Surround yourself with others on the same journey, and hire a coach if you need help.

The key is to examine your desire a little more deeply, and then take little, bite-sized actions each day to get started.

As they say, “A journey of a thousand miles begins with a single step.” And is followed by another… and another…

As a gift, here is my 90-minute Vision Planning workshop recording.

The feedback was excellent. Please use it to help create a true vision for 2023. It will only be available this week, so don’t delay!

Need some help in creating your version of your best life? Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it together!

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.

Creating success through the holiday season

by fullcircle, posted in Blogs, Mindset

Creating success through the holiday season

The holidays can be a time of joy.

They can be a time of feeling overwhelmed and frazzled.

And they can – surprise! – also be a time to focus and get important things done.

How to succeed during this time of year? Here are five tips to keep you merry and happy into 2023.

  1. Assess what’s important to you. And I don’t mean shopping! Count your blessings – literally. Write down all the good stuff – what makes you happy and smile. Write a long list as fast as you can without pausing to think. Then go back and edit it down to the top five or six items you hope to pursue in 2023. I promise it’ll bring you clarity.
  2. Consider where you need help. Here again, write it all out. In the brainstorming round, you’re not judging yourself or your ideas. That comes next. Do you need a mentor at work? A Triathlon Coach? Should you take a night-school course on personal finance? Take a nutrition and lifestyle course? These items should connect at least generally to the list of what’s important to you.
  3. Love the ones you’re with. If you’re with the people you love the most, that’s great. Be sure to let them know in word and deed how important they are. But it’s more than OK, too, if you’re with other people; be sure to show them the affection and respect they deserve, as well. Fully embrace your circumstances. 
  4. Give of yourself. Whether you’re just super-present for people in your life or whether you volunteer at a local food bank… you’ll uplift yourself and others by volunteering your time, talents, and maybe even money. Giving freely with love and no expectations really is a gift that pays huge dividends to the giver.
  5. Take advantage of the time. Conventional wisdom says we don’t have any free time during the holidays. But for many, we have holiday-related pockets that we can put to good use. Read that big novel. Get your taxes together. Meet a friend for a workout. It’s your free time, so you decide!

The key to having a successful holiday season is mindfulness. Remember to be grateful, aware, loving, generous, and engaged.

Happy Holidays, for sure!

Join Me December 29th, for my 90-minute Vision Planning Workshop, where I will walk you through the steps above to set yourself up for an amazing 2023!

Erinne Guthrie has been 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 more.

Sick? Feel Better Quickly

by fullcircle, posted in Blogs, Nutrition

Immune Boosting Protocol

At the first sign of illness – sore throat, feeling run down, low fever, and or sniffles, please take action immediately with some of my suggestions!

I am not a doctor, and don’t pretend to be one, so if you feel you need a doctor or hospital, please take care of yourself!

However, if you want some alternatives for feeling better, the items below are a list of what I personally use whenever I start to feel sick.

Of course, boosting your immune system by eating clean, getting good sleep, reducing stress, and living by my holistic lifestyle principles is important; sometimes, we need a little support.

Wellness Formula – If you’re feeling symptoms, you can take as many as 3/hour with lots of water or three capsules, 3x/day. Wellness Formula Capsules – take three daily for three weeks out of every month for improved immune boosting.
Source Naturals Wellness Formula Bio-Aligned Vitamins & Herbal Defense For Immune System Support – Dietary Supplement & Immunity Booster – 240 Capsules
https://amzn.to/2GMkR9B

Echinacea Plus Tea- drink as desired, a few cups a day, great for travel.
https://amzn.to/2UbAwSR

Sore Throat; Gaia Echinacea Throat Spray
Spray liberally in the throat several times a day- also great for canker sores.
https://amzn.to/2GKWI34

Occilocossinum
Take an ampule of pellets under the tongue every 6 hours until symptoms subside. Do not combine with essential oils. Great for the whole family.
https://amzn.to/3lgTMdB

Sinus Symptoms;  Sinufix capsules and nasal spray
Take 2 capsules 2-3x/day and spray 2x/day
Capsules: https://amzn.to/3n4UMBS
Nasal Spray: https://amzn.to/3n4V3EU

On Guard Essential Oil throat lozenges
https://new.fullcirclecoaching.com/store-2/doTerra-ONGUARD-Lozenges-p162397022

On Guard Oil
Kills bacteria and viruses and can be purchased as a throat spray or hand sanitizer. Put in a diffuser, great for travel (I usually have it in stock).
https://new.fullcirclecoaching.com/store-2/doTerra-On-Guard-p168512704

Breathe Essential oil
Rub on chest and bottoms of feet, place in a diffuser.
https://new.fullcirclecoaching.com/store-2/doTERRA-Breathe%C2%AE-Respiratory-Blend-p174152019

Clear Lung is great for coughs-
https://amzn.to/3mEsQVD


Nothing improves your immune system more than eating clean and living the 6-holistic lifestyle principles.

If you need support with your lifestyle and nutrition, please check out my Nutrition and lifestyle course.

Or, set up a call with me by calling/texting me at 786-586-6057 today, or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session to see if this program is for you!

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.

The 80/20 rule will help you maintain through the holidays

by fullcircle, posted in Blogs, Nutrition

The 80/20 rule will help you maintain through the holidays

Have you heard of the 80/20 Rule? 

It’s a helpful idea to manage stress and time. It’s SUPER-helpful during the holidays when lots of us need help remembering what’s important, managing resources, and improving how we get things done.

Here’s what it says, in a nutshell: 80 percent of the outcomes in life come from 20 percent of the causes.

Put another way; we get the most results from a fraction of our efforts.

Put another way, don’t run around like a chicken with its head cut off trying to do everything! It’s really not productive.

And I’m pointing this out during this hectic time of year because – it’s so easy to get overwhelmed and stressed by the holidays that we do run around like that unfortunate bird.

  • Because we accept as “URGENT” all those demands put on us by other people.
  • Because we have FOMO.
  • Because we don’t want to let people down.

So, take a moment… Breathe… And remember to focus your energy on the few things that will bring you the most happiness. Like exercising and training for triathlon! 😉

And might I remind you I live by this rule all year round!

READY TO FIND OUT IF MY PROGRAM IS RIGHT FOR YOU?
FILL OUT MY FREE TRIATHLON TRANSFORMATION APPLICATION HERE

Erinne Guthrie has been 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 more.

Decide your daily minimum

by fullcircle, posted in Blogs, Mindset

Decide your daily minimum

What’s the least you can do?

No, really.

What are your daily minimum requirements of yourself? What are the two or three essential action steps you need to take no matter what occurs – because you’re committed to consistency in your efforts to have the healthy life you desire?

I’m not talking about your big, audacious goals for the year or your dream situation coming to life.

I want you to write down what you can do each day – EVEN WHEN YOU TRULY CAN’T DO ANYTHING ELSE — and feel like you accomplished at least something to take you closer to your goal.

Here are some ideas to get you going. 

  1. “Meditate for 5-10 minutes each morning after five deep belly breaths and gentle stretching.”
  2. “Move my body with a purpose for 20 minutes a day.”
  3. “Eat right for my metabolic type – with healthy non-processed protein, fat, and carbohydrates daily.”
  4. “Sleep 8+ hours 4-5 nights/ week.”

You can always do more. Well – you can almost always do more. But sometimes you can’t, right? Sometimes life gets in the way with unexpected events. 

And on those days, having already checked the minimum items off your daily to-do list, you can go to sleep still feeling proud of yourself – and still on track.

READY TO FIND OUT IF MY PROGRAM IS RIGHT FOR YOU?
FILL OUT MY FREE TRIATHLON TRANSFORMATION APPLICATION HERE

Erinne Guthrie has been 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 more.

Eat That Frog to Stop Procrastinating

by fullcircle, posted in Blogs, Mindset

Eat That Frog to Stop Procrastinating

Eat a live frog first thing every morning; then, you can face the day knowing the worst is behind you.

So goes a theory about how to stop procrastinating made popular by author Brian Tracy.

He says “eating a frog” is like tackling your most difficult task first thing each day – which is also the one that can do the most for you.

Now, no one is actually suggesting you eat a frog – live or otherwise!

But I bet you have an unpleasant chore you’ve been putting off… and putting off…

That’s been bugging you, distracting you, and making you feel like an irresponsible procrastinator.

So, why not do it today? Right now.

Just imagine how much clearer your mind will be when “It” is finally off your plate. Imagine the brain power you can now devote to other things you’ll enjoy more. 

It’s just a matter of making priorities and decisions and then having the determination and discipline to follow through on them. Like everything that’s hard at first, it gets easier each time you do it – and experience the reward.

If you are getting started on your nutrition and triathlon training, my 21-day get Faster Challenge starts on December 1st Thursday. Today is the last day to join.

I will teach you how to eat that frog of putting your health and lifestyle first for 21 days!

Join here Now

Erinne Guthrie has been 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 more.

Seasons Change, But Your Goals Shouldn’t

by fullcircle, posted in Blogs, Mindset

Seasons Change, But Your Goals Shouldn’t

As fall heads toward winter this month, you might find yourself wanting to change your goals with the seasons.

It’s only natural.

The days grow shorter. The air has more of a chill. It might even snow where you live.

But don’t let the change of seasons change your goals. That’s a slippery slope at any time of year, regardless of the temperature.

Your goals are based on year-round values and desires, not ideas that rise and fall with the thermometer. 

Now, this doesn’t mean we can’t change our TACTICS for reaching goals. By that, I mean, we can exercise indoors more when it’s cold out, or be more mindful of how much time we’re spending bundled up on the couch.

But the REASONS for adopting the tactics and strategies you’ve chosen? Well, those remain the same. And so should your intentions.

Remember, we reach our healthy living goals not quickly, but over time – by making consistent, steady efforts. We’re talking about HOW WE CHOOSE TO LIVE, not just what we’re going to do right now.

Take comfort and inspiration from the changing seasons. They’re powerful, natural, and consistent, and lead every year to the next step.

So, welcome the winter – and keep your eyes on the prize.

Ready to find out if my program is right for you?
Fill out my FREE Triathlon Transformation application HERE

Erinne Guthrie has been 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 more.

Set Yourself Up to Succeed in the New Year Starting Now

by fullcircle, posted in Blogs, Mindset

Set Yourself Up to Succeed in the New Year Starting Now

The problem with most “New Year’s Resolution” style goals is that we wait until January 1 to start them, and bolt off the starting line… until we collapse in exhaustion a few weeks into January.

This year, start warming up TODAY for January 1. Follow this step-by-step process to form goals and act on them now, so you can sail into the new year with a month or two of success under your belt.

  1. Think of “goals” in addition to “resolutions.” There’s so much stigma associated with New Year’s Resolutions because most of them fail – quickly. A goal is more resonant, has more weight, and isn’t something you think about only once a year. Still, research suggests that people who state a New Year’s Resolution are more likely to achieve it than those who avoid the word altogether.
  2. Use the time between now and January to practice and discover. You say you want to eat more fruits and vegetables, maybe? Great! You have weeks now to try different types of produce, play with recipes, and experiment with meal prep.
  3. Start workouts now so that it doesn’t feel like such a shocking change to your routine in January. Think of it as a weeks-long warmup or “soft launch” or dress rehearsal. By the time 2023 starts, you’ll be over the jitters, familiar with the location, and ready to really get started.
  4. Mentally prepare for the challenge of your resolution or goal. Think about what you set out to do in previous years. Where were your struggles? What came easily? Stay positive in your mindset, and think about gradual change, not overnight transformations.
  5. Remember to be SMART. Choose goals that are Specific, Measurable, Attainable, Relevant, and Time-Sensitive.

These steps will help you slide into the new year full of confidence and determination to succeed in 2023. There’s no time like today to start planning for tomorrow!

Ready to start this now? Please fill out my Triathlon Transformation application which covers everything mentioned above, and set up your GOALS for a triathlon! Let’s Go!

Erinne Guthrie has been 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 more.

Your Thoughts Are Not Facts

by fullcircle, posted in Blogs, Mindset

Your Thoughts Are Not Facts

This is an important reminder about what to think about when struggling with feelings, mindset, and ambitions.

Let’s say you feel down because it seems like you’re not progressing.

You think you’re pathetic and might as well give up because you’re not getting anywhere. You’ve had a few setbacks, injuries, work projects, and life emergencies.

Now, replace all those bad negative feelings with simple facts.

Like this one: You’ve lost 10 pounds since you started eating right.

And this one: You now easily jog 2 miles when before you could barely make it around the block,

or this one: I missed my target goal time for a race, but I took 10 minutes off,

and this one: I did not know how to swim, and I had just completed my first open-water swim, which was terrific.

Get the picture?

This is why it’s important to set MEASURABLE goals. And to record your progress regularly. Because it’s so easy to lose sight of that progress and to let your worries take you down a dark – AND FACTUALLY INCORRECT – path.

We include this as a part of my training program with regular assessments, testing, and video analysis so my athletes have actual PROOF of their improvements.

Think you’re not doing so well?

Ask yourself, “Is that really true?” and 99.9% of the time, it is not!

Sometimes you must forget what you think. What do you KNOW?

Take out your phone or piece of paper and write down a list of all your successes based on facts, not thoughts.

Print out and put it on your bathroom mirror to remind yourself daily of all the things you have already accomplished in life that are awesome.

Then question your current thoughts and remind yourself of the truth!

Ready to find out if My program is right for you? Please fill out my FREE application HERE

I look forward to learning more about you!

Erinne Guthrie has been 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 more.

What causes cravings for sugar and junk food?

by fullcircle, posted in Blogs, Nutrition

What causes cravings for sugar and junk food?

“How do I get off sugar and junk food? It’s so hard!”

If you feel alone in this struggle, please know you’re not.

Most people don’t succeed from mainstream diets, even when they go all in on them.

Why is that? Is it because the diet or lifestyle habits to succeed are not practical?

Or you might be thinking you are not determined enough or simply lazy.

Though some of the factors we’ll cover will make you feel low in energy to the point you may feel it’s laziness, no, it’s not.

Here’s the thing, when one is “overweight” or “on a bad diet,” there’s a lot more going on than just needing to lose weight, stop eating sugar and grains, lower calories, or whatever else has been suggested.

Most of these diets or plans are based on a few pieces of the puzzle.

If those pieces are missing for you, you’ll do great on the plan or diet.

However, if they’re not, or if something else is missing, they won’t work — because you need all the puzzle pieces to succeed.

For most people, suddenly cutting out sugar or lowering calories, or eating the “perfect” food without addressing any other vital factors is:

a) almost impossible

b) somewhat destructive to overall health, and

c) not very helpful.

When trying to lose weight or get off sugar and junk food, there are many different bodily factors to take into consideration:

  • Hormones – both those responsible for energy use in the body and those that control cravings.
  • The type of foods eaten – not just calories.
  • Bacterial and yeast infections cause sugar cravings and steal the nutrition you get from food.
  • Age, as things change in the body. What is right before 40 often isn’t after 40.
  • Digestive ability – or lack of it.
  • Cellular structure and cellular addiction.
  • Insulin resistance, where your cells don’t receive the energy they need from food and demand you eat more.

If we don’t think about all of these, mainly if one or more are missing pieces for you, then success will be limited, making it easier to give up.

It’s nearly impossible to “quit sugar” if bacteria in your intestine demand it, you are insulin resistant, your cells aren’t structured to receive something else, or there’s an addiction to sugar that’s as hard to quit as heroin.

The type of bacteria in your lower intestine is based on what kind of foods you’ve been eating.

So, while the bacteria may have gotten to your small intestine and taken root there because they weren’t killed in your stomach, they thrive and grow because you’re feeding them what they like.

These bacteria will communicate to your brain the same way your actual body cells do, telling the brain to create cravings for more sugar.

The more you feed them sugar, the more the bacteria grow and the more sugar they demand.

If we stop eating sugar, then life becomes an emotional roller coaster due to the intensity of the cravings because, after all, if they don’t eat, then they’ll die. And they don’t want to die.

Which leads us to the other side. These bacteria, whether “good” or “bad” bacteria, absorb toxins that come through the intestine.

These can be herbicides like glyphosate, plastics, metals, or thousands of other chemicals in our water supplies and food.

Not only do these bacteria demand sugar and make you feel terrible if you don’t provide it, but if you were to push through these demands to the point that they did die, they would release the harmful toxins they’ve been holding onto once dead.

This can make you feel urges for sugar and also be quite sick until these toxins are cleared out of your system.

This is part of the “Keto Flu” you may have heard of when people come off carbs. It’s natural and not fun.

We also need to ensure your detox and digestion pathways are set up for success to quickly rid you of this while at the same time providing your body exactly what it needs to remove cravings fast.

Thanks, Dr. Minkoff for sharing this information.

If you are looking for guidance on cleaning up your gut and nutrition safely and healthily, sign up for my 6-week Nutrition Essentials course and dial in your desired results with all the support you need.

Learn more here

Start TODAY and get your gut healing protocol bonus as well as,
your own copy of the “How to Move and Eat Healthy” book. 

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.