Category: Nutrition

Ideas for a healthier spring

by fullcircle, posted in Blogs, Mindset, Nutrition

Ideas for a healthier spring

I love springtime! Especially in Miami. Who doesn’t, right?

The flowering trees (royal poinciana, showers of gold and frangipani), the mangos, the longer days (light early and late) the chance to start or renew seasonal activities that will help us enjoy healthier lifestyles…

And who couldn’t use a boost in health after a year of pandemic #amIright?!

What are your favorite springtime activities that are good for your exercise, nutrition, and wellbeing? 

Here are a few ideas to get you thinking. Mostly: Move your body every day!

  1. Evening walks
  2. Working in the yard and garden
  3. Spring cleaning (Seriously! It’s invigorating to clear out the junk drawers and closets.)
  4. Planning healthy meals.
  5. Getting back in the water, on your bike or running. 
  6. Family bike rides together
  7. Farmers markets for fresh, local produce.

Whatever you enjoy, I hope it’s just the beginning. I hope spring ushers in a sense of rebirth, renewal and rejuvenation to inspire you to take the next positive step and enjoy every day.

You deserve it!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

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.

It’s coming…

by fullcircle, posted in Blogs, Mindset, Nutrition

It’s coming…

Are you ready for the summer?

That’s a loaded question this year, isn’t it?

But despite the uncertainty all around us, let’s remember that summer is almost here.

What does that mean for your healthy lifestyle?

Well, it usually means looking better with less clothes on, as you spend more time outdoors, right?

And that’s great, of course.

But this year, let’s add a touch of grace to our desire to lose a few pounds, grow muscle, tighten and tone and get ready to race,

We’ve all been through a lot of disruption, to put it mildly.

No one’s daily routines were unchanged – and some of us have been through life-changing ordeals.

Wherever you fall on that spectrum, remember to acknowledge the challenges you met over the last year. The adjustments you made. The discipline you showed for yourself, your loved ones, and your community.

Now … take three deep breaths… and think about what’s coming this summer… a Triathlon? Travel? Fitness goals? New ways to eat better?

I am here to help. Don’t forget how exercise and eating right boost your spirits and self-esteem.

Keep an eye out for my upcoming nutrition challenge inside my Triathlon Obsessed facebook page!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

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.

10 Simple Steps to Regain Control

by fullcircle, posted in Blogs, Mindset, Nutrition

10 Simple Steps to Regain Control

If you’ve been feeling like things are beyond your control for, oh, say, the last year or so, I completely get it and you are NOT alone.

In fact, I’m pretty sure everybody would understand that because, guess what? A lot of stuff really has been beyond our control, even basic matters relating to our health.

We’ve had to take extra precautions every day to stay safe, limit our interactions and activities and keep our sanity.

Now, though? Things are looking up, and it’s time to take back your health. Here are a few suggestions about how to do that.

  1. Believe in yourself and your ability to get healthy.
  2. Take consistent action in mind and body every day. (progress not perfection)
  3. Be grateful for your health and the health of your loved ones.
  4. Exercise every day. If you’ve been getting by with walks and at-home workouts, maybe it’s time to get back to the gym or studio. For that matter, if you’ve been doing nothing physical all year, then it’s definitely time to get back in shape.
  5. Realize that healthy living (exercise, eating right, etc.) keeps you strong and protects you from illness.
  6. Get help – look for resources to help guide you or hire a coach!
  7. Take your real, quality made from food supplements.
  8. Eat right for your metabolic type.
  9. Sleep 7-8 hours every night.
  10. Be kind to yourself and to others..

We made it through the last year.

Now, let’s make the next one really worth it!

IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

Keep an eye out for my upcoming nutrition challenge in the next few weeks.

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. 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.

Have you fallen for these myths?

by fullcircle, posted in Blogs, Nutrition

Have you fallen for these myths?

Breakfast is the most important meal of the day.
Never eat after 7 p.m.
Lifting weights makes women bulky.
If you want to lose weight, then you have to do all cardio.
If you want to lose weight, then you have to starve yourself.

All true?

HA! All myths – persistent suckers that have been around for ages.
Let’s have a little fun and break a few of ‘em down.

  1. Breakfast is the most important meal of the day.
    Where did this one come from about breakfast being so important? Maybe back in the farming culture of previous centuries? At least then, people needed a lot of fuel to get them through physically demanding mornings. But nowadays, it’s more important to make smart food choices, pay attention to the quality of what you’re eating, and listen to your body than to choke down a big plate of food with the sunrise.
  2. Never eat after 7 p.m.
    There’s nothing magic about the clock striking. Some studies suggest eating a lot right before bed can contribute to weight gain. And the intermittent fasting trend calls for a period of abstinence from food, often starting after the evening meal. There’s different research to support every ideology, but at the end of the day, how late you eat doesn’t matter as long as you’re not in caloric excess.
  3. Lifting weights makes women bulky is just crazy talk. If you’ve ever tried to gain muscle mass, then you know it takes a lot of time and effort, plus a great deal of protein, to get “bulky.” Weightlifting helps everyone stay toned and strong, which is good for metabolism, weight control, posture, and the ongoing ability to carry out daily functions. – (check out tomorrow’s email with a guide for strength training).
  4. If you want to lose weight, then you have to do all cardio, all the time.
    In fact, resistance training and High-Intensity Interval Training are often more helpful to getting rid of fat and staying strong.
  5. If you want to lose weight, then you have to starve yourself.
    You need a caloric deficit, which just means that you’re burning more calories than you’re consuming – which just means you should exercise and eat right. Deprivation diets are frustrating, unrealistic and ineffective for long-term healthy weight management.

    Here are few more ridiculous myths.
     Cracking knuckles causes arthritis- Silly
     We need detox drinks and diets to clear our systems; Not True
     Crunches give you abs – NOPE!
     Vegan diets are low-cal and healthy- NOT

    We could go on, but you get the point. Don’t believe everything you hear or read. When it comes to sustainable healthy habits, keep it simple and remember that if it sounds too good to be true – or just plain stupid – then it probably is!

Guess what? All my holistic lifestyle coaching is included in my new 16 week Triathlon Training program. Learn more 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 #1 Thing for Changing your Body

by fullcircle, posted in Blogs, Nutrition

The #1 Thing For Changing Your Body

Whether you want to change the health of your body, the appearance of your body, or anything else about it, there’s one main thing that’s required…
It’s not rigid dieting.
It’s not workouts that leave you pushing beyond your level of fitness and getting hurt.
It’s not any crazy supplements or pills.
It’s the thing that most people struggle with when it comes to reaching ANY goal – not just body-related ones.

It’s this unsexy, not flashy thing called…
CONSISTENCY.

That’s right – practicing the same behaviors and habits over and over again lead to results for better or for worse.

I normally don’t post BODY SHOTS of myself, but I decided to for this post because I am turning 50 in a few days and I want to show people how simple it is to be healthy and look good at any age with CONSISTENCY in exercise and eating healthy and a positive mindset. It’s really so simple.

If you consistently eat well all week only to binge on the weekends, you won’t ever see change.

If you consistently eat poorly and fail to exercise, you’ll be overweight, unhealthy, and miserable with how you look.

If you consistently eat well, move your body, and indulge moderately, your body and health will start to change for the better. I’m living proof of this along with many many of my clients.

Diets don’t work because they’re nearly impossible to stay consistent with – just like hardcore killer workout plans.

You’ve gotta be willing to find a plan for you that you can remain consistent with – THIS IS THE PATH TO RESULTS!

If you’d like help with a customized plan based on your ultimate goals and dreams for what you want to look like for health and fitness please message me or click this link to schedule a Break Through Session with me.

Based on your past experiences, does this make sense?
Be sure to comment and let me know!

IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

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.

It’s Not About You

by fullcircle, posted in Blogs, Mindset, Nutrition

It’s Not About You

People want to make changes and get healthy all of the time.

They lose weight only to regain it.

They fail to start Monday after Monday.

They end up sick because they said “tomorrow” too many times.

Whether it’s giving into cravings/temptation, being too mentally exhausted by the end of the day to exercise, or you really struggle with things like food addictions or emotional eating, there are plenty of reasons people struggle with getting healthy.

At the end of the day, you have to remember this: IT’S NOT ABOUT YOU.

Well, of course, it’s your health, so in part, it is.

But who else does your health affect?

Your spouse/ partner, kids, or grand-kids?

Your co-workers?

Your friends?

Your health affects everyone in your life.

What are the consequences those people in your life would face if something happened to you… something that was preventable by focusing on improving health?

Motivation is such a fleeting thing.

Often, it’s something you have to create for yourself. If you’re struggling to make the choices you know are critical for your health, think of the people you’re making them for. I hope that does the trick.

 

IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

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.

Tips for Losing Weight While Eating Out

by fullcircle, posted in Blogs, Nutrition

Tips for Losing Weight While Eating Out

So many people think that starting or “being good” on a weight loss journey involves giving up dining out.

And that is simply NOT true!

Sure, you can control what’s in your food way more at home, but it doesn’t mean that going out – even a few times a week – is off the table.

Here are 10 principles that you can easily follow that will continue to support your health and fitness goals:

  1. Decide before you go – looking at the menu ahead of time and making a healthy choice can be a game changer. That way, you don’t even have to open the menu and face temptation.
  2. Whatever protein you order, make sure it’s grilled, baked, or broiled.
  3. If you’re having an appetizer, choose a salad with olive oil based dressing.
  4. Order all sauces and dressings on the side.
  5. Indulge in one thing only – either a glass of wine or a few bites of a dessert or bread.
  6. Ask for vegetables to come steamed or roasted.
  7. Drink a good amount of water before arriving to the restaurant and when you sit down to curb hunger.
  8. Ask for the “extras” like bread, chips, etc. not be brought to the table.
  9. Don’t feel guilty asking for substitutions.
  10. Don’t feel pressure to eat all of your food – it’s o.k. to have leftovers!

I love going out to eat as much as the next person, so I hope that these guidelines help you enjoy that part of life while still staying on track with your health and fitness!

And as always, if you know you need more support, guidance, and accountability, I got you. Hit reply, and let me know. I’ll be in touch with ya ASAP!

IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

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.

Own Your Choices

by fullcircle, posted in Blogs, Nutrition

Own Your Choices

Anytime someone says to me “It’s so hard to eat healthy!” I get it.
There’s temptation everywhere.
You are busy and want convenience.
Other people might not have the same goals as you if those goals are around improving health or weight loss.

But I gotta tell you the truth…
Choosing to eat healthy isn’t hard.

You kinda already know what to do.
You know salad is a better option than potato chips.

You know when you’re eating out, the grilled chicken is a better choice than the fried chicken.

So then, why do you think it’s so hard?

There are 2 reasons:

  1. We are, as humans, wired to crave fatty, salty, and sweet – those are just things that our pallets like.
  2. “It’s hard” is a story you have told yourself for so long you actually believe it.

    Choosing the healthier option is actually quite easy if you think about it.

    Committing to always putting the better choice into your mouth will have drastic results.

    So, start telling yourself a different story today.

    When you say or think “it’s hard” just remember how easy it actually is – it’s just a matter of following through, my friend. 🙂

    Let me know if you agree with this.

P.S. And of course if you need support, guidance, and accountability to make sure you follow through, we’re here for you.

Here’s a free gift – that can actually help you choose better.

IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

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.

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.

 

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.