Have you ever looked at the people who seem to do and have it all?
The ones who effortlessly eat well, exercise, and are the epitome of health?
The ones whose kids win every award and they’re the classroom parent of the year despite also having a full-time career?
Speaking of which…it seems like every weekend they’re being honored with work accolades and promotions.
Of course, those are just the weekends they’re not indulging the fruits of their labor on beautiful getaways with the family.
It can all seem unfathomable.
But self-made, highly-successful people have one common characteristic.
The G word.
GRIT.
There is nothing that grows you and elevates your success in any area of life more than practicing building grit.
Doing the uncomfortable things.
Continuously showing up – even through the many times you don’t want to…and especially when you feel like you’re being knocked down.
Never saying “I can’t” but rather “I’ll find a way.”
Building grit is like building a muscle. It’s a skill developed over time.
But once you’ve got grit, nothing can stop you from reaching goals in any area of life.
Wanna build grit around your health and fitness and triathlon performance? Hit reply and let me know so we can get you started. I Would love to know your thoughts around GRIT!
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.
How You Think Affects Your Body, Health and Performance
We all know that a big part of losing weight, maintaining our health and performance comes down to things like training, eating right, getting enough sleep, and managing stress.
But did you know that what you think also affects how your body looks, feels and performs?
Let me explain… There’s a strong link between what you think and the outcome you achieve in any area of your life because of this sequencing;
What you think affects how you feel. What you feel affects how you take action. And ultimately, how you take action (or not) creates your results.
When you feel good and motivated and take action on all things health and fitness, you get a positive result.
And of course, the alternative is also true.
So, if you’ve been struggling, make sure to check in on your thoughts. Do they support the outcome you are looking to achieve?
If not, remember that you are in control and you get to choose your thoughts. Be sure to choose the ones that serve you in a positive way.
I personally use several tools to help my thoughts be positive or switch to positivity if I observe myself being negative. A short list includes essential oils, mantras, vision board and checking in with my Dream daily.
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 Lifestyle 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.
If you want to change your body, one of the most common defaults for people to fall into is research mode.
They read all the articles that come up in their social media newsfeed. They do all the Googling. They ask all of their friends what’s worked for them. They buy the books and magazines.
All of it in search of the perfect solution.
I want to tell you what’s going on here… This is simply a way that we can stall. It’s how we delay starting because we know change is challenging.
It’s NOT that you don’t know enough – especially if you’ve got the support of a coach.
Heck, there is more info than ever before on dieting and exercise, all with conflicting schools of thought.
My opinion? Research is the fastest way to confuse yourself.
Start making the changes you know are right in the moment. Skip the dessert. Order the side salad instead of the fries. Drink water. Move your body. Worry less about how to do it perfectly and just get started.
Because if you never really get started you never see progress. And if you don’t see progress, you quit.
So, the next time you catch yourself in research mode, remember my words here and just 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 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.
In these crazy times, we have a drive and desire to stay informed. We want to know if things are getting better or worse, if the lock-down orders are extending or lifting, and if everything is going to be o.k.
Being plugged into the news is addictive and harmful to your well being. Would you like to know why? It’s because your brain is perfectly designed to protect the multi-millennia old you.
That’s right – your brain is confusing the danger of the virus and global restrictions with a saber tooth tiger chasing you. Because that’s what it’s designed to do – to keep you safe at all costs. And unfortunately, our biology hasn’t really caught up to the modern world.
So, we are all on red alert for danger like never before…and your brain is CRAVING the constant updates to know whether or not you’re safe.
It can be truly paralyzing. I always think that knowing a bit of science and how it dictates your emotions is helpful so you can have a better sense of control.
My best advice for you is to stay MINIMALLY INFORMED. Know what you need to know and turn off the rest. And remember that news channels are competing for your attention, so the more scary and dramatic they can present their stories, the better for them.
Next time you’re feeling anxious through all of this, just remember the truth of what’s happening biologically and in regard to creating intentional hysteria – then turn off the news, get out and feel the sunshine, listen to the birds. Do things that make you feel good, not things that get you freaked out. It’s good to feel good and you are in control of this on a moment to moment basis.
Remember your breathing, your mantras, to be grateful for who you are with, and all the safety and comfort you have all around you. And also remember that this to shall pass.
We got this.
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
This was a common saying in my household growing up. I know my mom was trying to teach me patience (and keep me from eating dessert before dinner), but this statement couldn’t be further from the truth.
Waiting gets you absolutely nowhere. Waiting perpetuates the current situation. So, if you want good things, create a plan, take massive action, and make them happen!
In the apocalyptic world we seem to be living in, many people are faced with unprecedented amounts of free time or time at home.
It seems like the perfect time to get stuff done and focus on things like health and fitness. Interestingly enough, I’m seeing more and more memes floating around that are joking about the fact that TIME has never really been the issue for people when it comes to their health.
It’s motivation, knowing what to do, commitment, and a variety of other things – time isn’t one of them.
Are you having this experience at all? If that’s the case, I invite you to take massive action with me – quarantine or not. I can help you get clear and focused on what is truly important right now for you.
Schedule your FREE 30 minute Breakthrough Session to learn how you can start taking massive action with a specific strength, nutrition or triathlon training program right now, in this environment, at home.
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 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.
The world changed in a matter of weeks last month. Coronavirus spread fast and has impacted the entire globe.
In our lifetimes, we’ve never encountered anything quite like this. Nothing that has posed such imminent threat with such urgency. Nothing that has shut down travel, major industries and venues, schools, and businesses like this before.
The impact will be felt for years to come, no doubt. Both emotionally for those who’ve lost loved ones but economically as well.
Uncertain times lead to panic and fear.
And we end up making decisions from a place of panic and fear – which will never be the best, most rational ones.
In times of fear, most people pull back. They retreat. People don’t like uncertainty because it violates the TOP need that all humans have – the need to know they’re o.k. That survival isn’t at stake. That they’re not about to lose everything.
But if you’re reading this today, evaluate what your life is right now. Are you sitting in a warm home with food? Do you have everything you need? If so, and you’ve got loved ones close by, remind yourself that right now you are o.k.
And you will be o.k. through this and on the other side. Because it will pass, even if the days are beginning to feel long.
So, I just wanted to ask you – “what can I do for you to make your life healthier and better today?”
Hit comment and please let me know or reply to this email to ask me personally.
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.
People often ask me: “How can I become more consistent with exercise and eating right?”
And I think a lot of times my answer surprises people. Wanna know what it is?
DECIDE.
That’s my answer. And it’s insanely simple. Because truthfully, if you want to start exercising more and eating well, all it comes down to is making the decision to do so then following through with action.
When we get pulled away from it, it’s because we allow ourselves to be… We give into temptation and cravings. We allow others to influence our decisions. We justify skipping workouts and making the wrong dinner choice.
This is commonplace. I’ve personally gone through a combination of all of the above. I’m sure you have too.
But the next time it strikes you that maybe you’re not where you want to be, own that every part of it comes down to making the decision to do things differently.
Getting support and accountability in the process is one of the most powerful game changers.
And that’s exactly what I do with my clients. We can meet virtually very simply even now during this time of quarantine! If you’re ready to make a different decision and you know having serious accountability would help you stick with it, hit reply and let me know. We’ll set up a no pressure time to chat about what that would look like.
Here’s to making powerful decisions and holding strong to them!
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 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.
Strategies to Calm the F**k Down!! (please excuse the profanity)
So, I’m a little perturbed today, I love people and being around people, it makes me happy, and that’s what the Full Circle Coaching community is all about but being around each other is “not allowed” right now. I normally don’t get this riled up but circumstances are really strange right now.
So, I decided to vent. I don’t really like feeling angry, and I know how important it is to shift out of anger to something better but sometimes I just get stuck!
So here are the things I’m doing daily or even several times a day to help myself shift out of this negative space, maybe one of these could help you if you find yourself in a similar place.
Please enjoy my rant or not! It’s up to you 🤪
Scream Therapy; Yes this is a real therapy that works well (at least that’s what my mom taught us when me and my sisters were little and fighting with each other or frustrated with things. She would have us go outside and scream at the top of our lungs.) It works, try it! Go outside, take a deep breath and just SCREAM!! A few times as needed. You will instatly feel a release and feel better. Be careful not to hurt your vocal cords and hydrate after!!
Hit The Pillow Set a timer for 7 minutes and then start hitting a pillow with your hand or fist or a toy bat while screaming out loud about how angry you are, how unfair everything is and how this situation f**king sucks! 7 min is a very long time. You might get tired after just 1 maybe 2 minutes but keep going, you will get it all out. Be considerate of kids and animals as they may get frightened!
Dance Your Anger Out! Here is a sample of some great dancers from the Full Circle community that dared to share theie moves! https://www.youtube.com/watch?v=tpt_1t1pqsU&feature=youtu.be Put on your headphones or blast your speakers with your favorite up-beat song and start dancing like a wild person! Even if you fake it for 30 seconds your body will start to feel good. And remember it’s good to feel good. Keep going for at least a whole song or two! I’ve asked a few of my athletes and friends at Athletix Rehab to dance a little – tell me you are not laughing while and after you do this. I love this one!!!
Tapping Emotional Freedom Technique also known as Tapping, is a great way to move the negative energy out of your body by tapping on specific meridian points. There are lots of free videos on YouTube – just type in “tapping for anger, sadness, or anything.” Here’s a link to The Tapping Solution App – https://www.thetappingsolution.com/blog/tapping-solution-app/ It is extremely helpful if you don’t know what to say while you are tapping. This is well worth the investment of $10, they cover all topics and have a bunch specifically for Covid 19. I’m happy to tap with anyone if you want to learn how to tap or need some help. Set up a call at this LINK!
Watch the video to see where to tap on your face and body.
For the purpose of this subject I’ll pick the topic of anger to tap on. Feel free to substitute your words, in place of mine for your feelings. It’s good to rate yourself on a scale of 1-10 before you start and then check in after you tap to see if you are feeling better. Most of the time it is lower, sometimes not, but keep tapping and voicing anything that you are feeling.
As you are tapping through the points (watch the video) and say out loud – “Even though I feel very angry and sad about what is going on right now, I deeply and completely love and accept myself and how I feel. Even though I just feel like crap and have no energy with everything that’s going on, I accept who I am and how I feel, and I love and honor myself and all of my feelings. Even though this situation totally f**king sucks, and that doesn’t seem to be changing anytime soon, I accept who I am and how I feel.”
Take a deep breath and move thru the points for a negative round. Saying out loud “This situation really stinks. I really don’t know what I’m going to do. I’m actually freaking out a bit, no I’m actually freaking out a lot! I really am concerned about all this uncertainty and how people are acting and what to do. All this fear, anger and uncertainty.”
Take a deep breath you can do that round again if you are still feeling angry. Or if you are feeling better, move to a positive round.
I think I’m ready to release some of these feelings! This situation sucks, I feel so bad I don’t have any control over anything. I feel like the world is falling apart, I really hate these feelings, I’m a positive person but right now it’s just hard to see the silver linings, but what if I could chose to see things differently in some way. What if I can remember to use some of the many tools I normally practice to help myself shift. What if I could just stay open and accept where I am right now. I can choose to just focus on this moment and this moment is actually pretty good. But wait, the world is going crazy, but even so I can choose to focus on how I can be helpful. Just tapping and thinking about this really helps me feel better. There really are a lot of resources for helping the way I feel. So now, I’m choosing to use those tools and resources and I really do feel better! This stuff actually works!!”
Workout Duh!!! This is my daily go to. Elevating your heart rate releases endorphins and those make you feel good. It’s important for me to do some kind of movement every single day. Why? Because I have to, I simply rely on those endorphins, feel good hormones to help me handle just about anything. So I am still training daily, strength training, biking, running and yoga are all things that anyone of us can continue to do and really can help you shift out of anger and frustration. So please continue your training. All of my VIP athletes are receiving their online training programs and my for my group athletes I am providing online classes for the duration of this situation. Check out myFull Circle Coaching Youtube Channel under strength for some follow along videos.
Need help with any kind of training please reach out for online group or custom training. I’ve been doing this for a living for 23 years and can help ypu stay motivated and on track, setting new goals to get stronger faster and fitter. Other great resources are available on the Full Circle Coaching.com/blog, the Full Circle Coaching Facebook page, Full Circle Coaching Instagram and our YouTube channel.
Essential oils Just smelling certain smells can shift a negative mood and low energy instantly. Essential oils are a great, healthy, pure smell that I use every single day. I only use d0TERRA® brand essential oils because they are certified pure with no toxins which is not true for most generic brands, so please be careful which ones you are using.
Some of my favorite mood shifters are citrus and peppermint oils. To lift your mood try lavender which can really help with feelings of stress and anxiety. They also have a few blends that I love like Balance, Anchor and Adaptive blends . They have amazing immune boosting solutions as well, tea tree, oregano, on guard and Breathe Blends , If you are interested in an essential oils consultation on what to get and how to use them, please set up a call with me. You can get wholesale prices and free oils with memberships. I am considering an interactive webinar to learn more. Please reply to this email if this interests you.
Meditation This is a daily routine of mine every morning and every night. Meditation is way easier than you think it is, and there are so many free opportunities to try it. Apps like Head Space, Wake Up, Insight Timer, Power of Calm, and the Chopra center is currently offering a FREE 21 Day Mediation called “Hope in Uncertain Times”sign up HERE now!
Cuddle and touch with your loved ones, – be vulnerable with how you feel, let it out, cry and talk about what you are feeling (even tap while you say these things to move this energy out). YOur body will fel so much better letting your feeling out. If no loved ones are around you have fur babies they are always there for you too! I rely on my fur babies daily when my family is not close.
This is just a short list and there are so many other things you can do, please reach out if you need any help or just want to share how you handle your anger and stress.
Set up a call with me or text me here now 786-586-6057. I hope this helps you in some way, these are all tools I have used for many years and the world needs some stress relief right now.
Wishing you well, Coach Erinne
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.
Whether you think candlelight dinner and chocolates or you think of Valentine’s Day with disdain, there’s no doubt that nationally it’s all about LOVE.
But do you ever celebrate the perfect Valentine?
The one who you should be loving each and every day?
You might have guessed but that every day Valentine is YOU.
It’s so easy to love other people – family, children, friends…
But the self-love that is oh-so-popular to talk about on blogs and on Instagram is such a foreign concept to way too many people.
We put ourselves last & on the back burner.
We say the unkindest words to ourselves in our heads – words we’d never speak to another human.
We sacrifice day after day because it’s “selfish” if we don’t.
On this Valentine’s Day, I want you to do something different.
I ask you to celebrate YOU.
Whether it’s buying yourself a rose, going out for a glass of wine solo, taking some quiet time to read, getting a massage or facial. Do something that you usually wouldn’t do because you “shouldn’t “. I also ask you to stand in front of the mirror and speak aloud some kind, loving words to yourself about yourself. Not sure what to say? Here are a few of my mantras that I repeat daily after my morning meditation. I am strong healthy and vibrant.
I am well rested and clear minded.
I bring light with me wherever I go. If this feels strange, that’s normal but practicing helps! I recommend practicing everyday not just on Valentine’s Day!
Because the thing is, when we love ourselves more we’re happier and everyone around us benefits from that happiness.
We are better spouses and parents, we perform at triathlon and work, we sleep better…
Literally everything changes when you create more happiness via self-love and appreciation.
I would be SO HAPPY if you’d hit reply and tell me what you’re going to do to show yourself some love this Valentine’s Day so I can celebrate that with you. <3
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
Anything Can Happen on Race Day; How Will You Handle It?
I’ve raced over 200 times if you include all my 5ks, 10ks, 1/2 marathons, Sprint, Olympic 70.3 and IRONMAN triathlons and I can tell you from experience that anything can happen. Good things and challenging things.
We always celebrate the good stuff, but so many times it’s the stuff that goes wrong that makes us better, push harder and gives us even more desire to finish, no matter what.
Here are a few of my most memorable: – Flat tire at 2 hours in, on a 70.3 bike in the middle of Texas – Wrecking on slippery roads during a rainy bike section, road rash – Paper cuts in my thigh from putting bike number on incorrectly on my bike – Severe jelly fish stings in my mouth and up my nose – Seasick and sea lice all over at Gulf coast 70.3 – forgetting my run shoes at home, driving back to get them, missing my wave start and getting a PR because my adrenaline was so high. – My contact lens popped out of my eye just before my race start, driving back to the hotel to get another one, missing my wave start and again having a killer race because I was determined not to not race.
This is a short list of mishaps.
I have also witnessed a few epic challenges where athletes had some serious setbacks but persevered.
I was at St. Anthony’s Olympic Triathlon when one of the pros came out of the water with a missing tooth after being kicked in the face and went on to win the race overall.
Another good story at St. Anthony’s is an athlete running the race portion in bare feet because another athlete accidentally took his running shoes.
In 2018 at IRONMAN Kona World Championship winner @danielaryfe was going to quit the race during the swim portion due to severe jellyfish stings; she decided to keep going out of respect to the sport and ended up breaking the world record by over 20 minutes!!
My point is anything can happen, and if you remain calm and just keep moving forward amazing things can still happen.
It’s what you are saying to yourself in these situations that will dictate the outcome and how you feel about it.
Saying negative thing like “I’m sick, I’m so slow, what am I doing out here etc,” is likely to get you slowing down or even stopping.
Imagining a big red STOP sign in your head and refocusing your attention on what’s going right, even if it’s that’s something small can completely redirect your focus.
One of my athletes was able to take one hour off her IRONMAN PR by simply switching a negative mantra to repeating a positive mantra when she started having an issue on the run.
Mental skills are not to be ignored as an important skill to master. Have you ever had a mishap in a race? I’d love to hear what happened. Please share in the comments!
If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
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