Category: Nutrition

Race Tips for Your Next Sprint or Olympic Distance Triathlon

by fullcircle, posted in Bike, Blogs, Mindset, Nutrition, Race Specific, Run, Swim

Race Tips for Your Next Sprint or Olympic Distance Triathlon

By Erinne Guthrie, USA Triathlon Level II Certified Coach

I recorded this webinar to make it easy for you to access any time you need to review the most important race tips to use at your next Sprint or Olympic distance triathlon race.

Should you have any questions please reach out to me, Coach Erinne (via text is fastest) 786-586-6057 or, schedule a call and we can discuss further.  Use this link to schedule your call:
http://www.scheduleyou.in/5ZIsVaU

I give this clinic live before most of the Multirace Triathlons in Miami, Florida.  I hope you enjoy it and please let me know if it helped you in any way have a better race experience, thanks for your time!

Watch below!

Here’s the Youtube LINK:
https://youtu.be/LKS13Bti8JI


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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

Got questions regarding triathlon?  Drop me an email to erinne@fullcirclecoaching.co or schedule a call at this link: http://www.scheduleyou.in/5ZIsVaU

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Gatorade is Toxic; Choose something better

by fullcircle, posted in Blogs, Nutrition

I know! I’m now going to be stalked and killed for going against this big name in sports nutrition but I will let you decide for yourself. I am a fact finder and I look up ingredients if I don’t know what they are and if they are healthy or not.

I have a few resources including thefoodbabe.com, The www.chekinstitute.com and my favorite, a website called www.EWG.org to check my products and ingredients for the facts.

I encourage you to look on a bottle of Gatorade and then look up what the ingredients are. The dyes are known carcinogens and cause neuro-toxicity! Orange flavor Gatorade is made with brominated vegetable oil which is a known cancer causing agent. Why would I drink that?!

I recommend slower burning carbohydrate drink mixes. They range from potato or corn starch or coconut sugar if you are still a carbohydrate burner.

These are some of my suggestions for alternatives to Gatorade:

Organic Tribal Endurance by Natural Force – (My favorite) use the discount code ID-DSZ-705 for savings.

Ucan Super Starch use discount code FULLCIRCLE

And Race RX use FULLCIRCLE for savings.
Start making smarter choices for your sports drinks and stay away from the toxic sugar water!

Wishing you well,
Coach Erinne Guthrie
786-586-6057
www.fullcirclecoaching.co

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Recipe: doTERRA Energy Bites

by fullcircle, posted in Blogs, Doterra Essential Oils, Nutrition, Recipes

Recipe: doTERRA Energy Bites

 

Try Doterra Power Bites!

Use the links below as a guide for what I use;

1 cup Organic Raw almond Butter

1 cup Organic Dried Cranberries

2 TBSP Organic Chia Seeds

1 cup  Organic Coconut finely shredded, divided

½ cup Organic Raw Honey

1-2  TBSP Great Lakes Collagen

½ TSP  Sea Salt

3 Drops of doTerra Orange Essential Oils

http://doterrablog.com/diy-power-bites/

Health Highlights:

What better choice for a mid-day snack than a delicious power bite! The energizing ingredients in this recipe are tasty and full of health promoting benefits.

·         Coconut- This fruit contains protein which can help the body rebuild cells and fortify body tissues and muscles. It also contains good amounts of fiber that can aid in a healthy digestive system.[1]

·         Dried Cranberries- This berry can help to regulate blood sugar levels in individuals with type two diabetes. Dried Cranberries also have antioxidants that can help decrease risks of inflammation, heart disease, and cancer.[2]

·         Raw Honey-This delicious food has antibacterial and anti-fungal properties like hydrogen peroxide and antiseptic. Certain types of raw honey have been used to fight even the toughest of bacterial infections such as methicillin-resistant Staphylococcus aureus (MRSA).[3]

·         Chia Seeds- These seeds are packed with both soluble and insoluble fibers which can promote a healthy digestive system.[4]

Directions:

1.  Place all ingredients into mixer except for half cup shredded coconut.

– See more at: http://doterrablog.com/diy-power-bites/#sthash.YtV1Lvhn.dpuf

Power Via Nutrition

by fullcircle, posted in Blogs, Nutrition
Do you know that you can create Blood Sugar balance every time you eat?
All you have to do is have equal amounts of protein and carbohydrates and added good fats.

For your smoothie please consider adding:

Parsley, ½ Avocado and Hemp Hearts (4 tbsp = 20 G protein)

Raw Greens powder (Where to buy)

Coconut water (Where to buy) instead of juice (sugar water), coconut has less sugar and tons of potassium;  Keep the chia seeds and reduce the fruits.  You can also add a pea or hemp protein powder (Where to buy)
Another Option, is to add a handful of raw cashews to your smoothie as a good fat.
 
Also, consider these:
Grassfed (Where to buy) Butter for your bread!  (look for sprouted whole grain breads)
I also recommend, Super Essentials Fish Oils that has the perfect blend for absorption, I have these available for $45 plus tax.  Contact me directly.
Experiencing Muscle Soreness?
Magnesium Glycinate (Where to buy) for sore Muscles and will really help with
Perfect Aminos for recovery,  I have these for only $24.99 plus tax.  Contact me directly for the Aminos.
Probiotics – I have a great one from doterra, but you should switch strands every other month.
Do you understand why I recommend eating more fats instead of carbs and sugar?
Let’s talk about it… Click HERE to schedule a quick nutrition call so I can answer questions about the proper nutrition specific to your training.
Please give us a rate and review… Tell us how you liked this nutrition update by clicking on the FaceBook link below!

This LINK will take you there! Thanks a bunch!

Are you burning fat

by fullcircle, posted in Blogs, Nutrition, Testing

Are you metabolically efficient? And what does that mean anyway?

Metabolic Efficiency is the body’s efficiency of utilizing endogenous stores of carbohydrate and fat at different intensities and durations of exercise AND at rest.  The ultimate goal is to burn more fat, and preserve carbohydrate stores.  At any given moment a person has internal fat stores = 80,000 calories+ (30,000 – 50,000 for lean athletes) and internal carbohydrate stores = 1,200-2,000 calories (size and gender dependent).  Which do you think is a better choice for endurance sports???  FAT!!!!

Why Metabolic Efficiency?

1. It decreases and eliminates risk of gastrointestinal distress (when your body is using your stored fat stores there is less of a need to fuel with sports nutrition during training, unless intensities get higher than zone 3 or longer than 2 hours).

2. Improves nutrient partitioning (save the carbohydrates for later).

3. Improves body weight and composition (potentially burn fat all the time at rest).

4. Improves health markers and chronic disease states (less sugar equals better health).

Testing

The test includes being hooked up to a metabolic cart that measures the exchange of O2 and CO2 during a step test on the treadmill or bike (see video of Gaston testing lactate MEP and VO2 Max).  The ratio of these two gases measured at 5 min intervals indicates whether you are burning fat or carbohydrate and this photo is an example of someone with an MEP (metabolic efficiency point).  After the test we modify nutrition and training to shift the crossover point to the right, (meaning faster paces).

From the tests we have already performed this year, I can tell you that some athletes did not even have an MEP and the others were at extremely low intensities.  This is because these individuals are consuming large amount of sugar and refined carbohydrates.  The good news is that you can make changes in nutrition and training to achieve an MEP after as little as 10 days and begin tapping into those fat stores, just as Gaston has in my example in the newsletter!

Are you ready to get tested?

Please contact me today to make your testing appointment and find out if you are metabolically efficient!

Coach Erinne / erinne@fullcirclecoaching.co / 786-586-6057