Tag: cycling

What’s in Your Diet?

by fullcircle, posted in Blogs, Nutrition

What’s in Your Diet?

If I ask about your diet, you naturally think about food, right?

But what if we include all kinds of things we consume every day? What does our “diet” look like for our emotions, our brains, or our social lives?

Consider each of these categories, what you consume, how it affects you – and where you can make some positive changes.

  • Physical. This means training and eating right. Simple exercise tip: Don’t neglect resistance training. And this month eat more whole foods and less processed.
  • Emotional. Take time every day to focus on the simple act of breathing, even if it’s just for a few minutes. Limit time spent scrolling social media – it just makes you anxious anyway!
  • Intellectual. Always be feeding your brain with a book (an actual book, not on a screen). And did you know drinking sugary drinks contributes to Alzheimer’s and other forms of dementia? So, do your brain a favor and dringk spring water or organic green tea, instead.
  • Social. Nurture friendships that are good for you. End those that are not. Sounds brutal, but you don’t need to consume someone’s negativity if that’s all your getting from them. 
  • Spiritual. Say thank you for today, every day. And say goodbye to yesterday. If we fill our souls with regret, we’re poisoning the present and the future. Let it go.
  • Environmental. Go to places and situations that make you happy, and avoid those that stress you out. “No” is a complete sentence!

Remember, you are what you eat. But you’re also what you read, believe, tell yourself, do with other people, and put into the world.

Life is a banquet. Here’s to making positive choices.

I’M OPENING UP A FEW SPOTS FOR MY SIGNATURE “TRIATHLON TRANSFORMATION” PROGRAM, ARE YOU IN? LET’S DISCUSS. SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. 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.

It’s Not a Competition

by fullcircle, posted in Blogs, Mindset

It’s Not a Competition

I know that sounds strange coming from me .

After all, I help people compete is the sport of triathlon, swimming, biking, and running.

But, it’s not about being the best.

I grew up thinking that I had to always excel at everything. And when that inevitably proved impossible, it made me feel like a failure – also another falsehood.

It took a long time to realize that sometimes it’s ok to be … well, ordinary. Average. Somewhere in the middle.

And that helped me see my skills, body and fitness goals in a new light. It wasn’t necessary to have the best figure, or be the fastest.

What really mattered? That I was taking action every day to get where I wanted to be and I was having FUN along the way.

Sometimes I did better than I did at other times. Sometimes I even did better than other people. And sometimes, I was just meh.

And that’s OK. That’s life.

What’s important is showing up, and improving yourself

We don’t thrive by always being The Best.

We thrive by making our best effort on a consistent basis – and enjoying the journey!

I’m opening up a few spots for my signature “Triathlon Transformation” program, are you in? Let’s discuss. Schedule your “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. 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.

Do you “Monday” Your Goals?

by fullcircle, posted in Blogs, Mindset

Do you “Monday” Your Goals?

In the history of procrastination, there’s no better time than Monday.

  • “I promise, Coach, I’ll see you starting on Monday.”
  • “My diet starts Monday – after one last weekend of fun.”

Sound familiar?

Maybe this explains why more people hit the gym or the running trails on Monday, after a weekend of lying around and overindulging.

But whether you use the Monday excuse or tell some other lie to yourself, it’s all the same. When you procrastinate working on your goals, it means you’re not really ready to do the work.

Because when you are? You go into immediate action.

Monday’s a liar.

Trust yourself. Begin your work. No matter what day it is.

It just so happens to be Monday! So today is the day to take action!

Set up a call with me to see how I can help you with your triathlon and health and wellness goals!

 

Want to learn more, then get in on it! Schedule your FREE “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. 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.

Ready for Summer Yet?

by fullcircle, posted in Blogs, Mindset

Ready for Summer Yet?

Sunshine, conclusion of a global pandemic, mangos & fun… Must be summer!

Are you excited?  I AM!

Everybody loves the warm weather and freedom of summer. And this year, the season is even sweeter after the long ordeal we’ve all been through.

So, if last summer was about restrictions, make this one about indulging in the freedom to:

  • Get fit;
  • Eat right;
  • Sign up for a Triathlon
  • And build the healthy lifestyle you want for every season of the year.

If you can take a vacation, even a brief one, then do it. Think how rejuvenating it is to get away and unplug for even a few days.

If you haven’t seen your family and friends, then make a point of catching up in person now. It’s good for the soul.

If you felt locked inside the house too much, then get outside every day and move your body.

If you’ve been missing the racing scene, races are happening, get registered for a local 5k, or sprint triathlon.

If you let your gym attendance lapse (as many people did through the pandemic), then fire it back up now!

I don’t know about you, but I always get so much energy from the sun and the season. Something about it inspires me to want to enjoy healthier, fresher food, to celebrate my physical abilities more, and to just smile at the sky in gratitude.

If you’re not quite ready yet, let’s talk about it. You deserve an awesome summer, and I’m here to help you get it.

If you are ready… Join me next week for my Bring a Buddy Week here at Full Circle Coaching.

Please be MY buddy and join me for a FREE WEEK of training. No experience necessary!

You don’t even have to live in Miami. I have a virtual program too.

Register Here and bring a friend too << Space is limited sign up 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.

No More RICE; Soft Tissue Injury Management Update

by fullcircle, posted in Blogs

No More RICE; Soft Tissue Injury Management Update

Love collaborating with Athletix Rehab!!
Soft Tissue Injury Management Update! 🚨

RICE is out for soft tissue injuries! All they need is PEACE & LOVE.

  • RICE (Rest, Ice, Compression, Elevation) has been a commonly used acronym for acute soft tissue injury management for decades. But, RICE fails to address the complete picture of soft tissue rehabilitation from both a physical and mental aspect.

  • In 2020 the British Journal of Sports Medicine published this new acronym to encompass the soft tissue rehabilitation continuum from immediate care (PEACE) to subsequent management (LOVE).

PEACE

🔰PROTECTION – initial 1-3 days limit or modulate movement to avoid aggravation 

🔰ELEVATION – raising the limb higher than the heart while resting can promote interstitial fluid flow out of the tissue.

🔰AVOID ANTI-INFLAMMATORIES – the body’s natural inflammatory process is designed to help heal. Inhibiting this process can negatively affect long-term healing. Also, consider avoiding ice, as this too may decrease optimal recovery. 

🔰COMPRESSION – easy compression and reduce swelling and improve quality of life during rehabilitation. 

🔰EDUCATION – therapists should educate their patients to approach their rehab actively and with a can-do approach.

  • Then,

LOVE

🔰LOAD – early mechanical stress without aggravation promotes repair, remodeling and builds tissue tolerance.

🔰OPTIMISM – Optimistic patient expectations are associated with better outcomes and prognosis.

🔰VASCULARIZATION – early aerobic activity without aggravation boost motivation and increased healing blood flow.

🔰EXERCISE – Exercises help to restore mobility, strength, and proprioception early after injury.

  • Tag a friend who needs this new knowledge!

#GetBackInTheGame

Want to learn more, then get in on it! Schedule your FREE “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. 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.

 

7 Ways Gratitude Changes You

by fullcircle, posted in Blogs, Mindset

7 Ways Gratitude Changes You

Why should you practice an attitude of gratitude? 

Well, simply put, gratitude is good for you. Here are just seven ways, out of ZILLIONS.

  1. It lowers blood pressure and risk of heart attack. 
  2. It helps you sleep better.
  3. It improves relationships.
  4. It reduces negative emotions like resentment, anxiety and depression.
  5. It helps you focus on the things that really matter.
  6. It makes you happier. 
  7. It even boosts your immune system.

All true. For real.

Spending just 5 minutes every single day being grateful for all the amazing things in your life and for things that you desire and are on their way can change your life for the better!

I start my day, every day with a gratitude journal and I suggest you start too.

Here are a few things I am so grateful for:

I am so grateful and thankful for

my beautiful healthy daughter Kaia Blu,

more time with my mom,

my strong successful body,

the clean fresh air I breath,

my inspiring Full Circle community that is growing every day,

and my amazing coaches and team that are helping me live my purpose,

the sun, the sea and the stars!

Being thankful makes you healthier. And living a healthier life brings more reasons to be thankful. 

So, I’d love for you to reply and share with me 3 things you’re grateful for right now!

I can’t wait to read ‘em!

Namaste.

Want to learn more, then get in on it! Schedule your FREE “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. 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.

The Choice is Yours

by fullcircle, posted in Blogs, Mindset

The Choice is Yours

https://youtu.be/JqcwR3qr4Wo

Sometimes when I’m training, I want to quit before my workout is done, or even start it!

Does this ever happen to you?

I start my workout and I’m breathing heavy but not in a good way yet… I’m thinking about all the errands I need to run later, or all the OTHER things I should be doing.

So, what keeps you going?

For me, I’ve found that nothing is as powerful as reminding myself that I have a goal to improve.

I have set an intention and its usually combined with a race date on the calendar that I need to be ready for — and if I get off the bike now, I’m giving in to my old, “No thanks, I’m just going to show up and not be at my BEST” attitude.

In business and pop psychology, they call it a growth vs. fixed mindset.

In physics, it’s something about “an object in motion stays in motion,” while one that sits on the couch all day eating chocolate tends to… well, you get the picture.

Growth vs. fixed – Am I doing what it takes to improve, or do I blow it off when things get tough?

You’ve heard this definition of insanity, right? Doing the same thing over and over while expecting different results!

A fixed mindset is limiting. It says we can:

  • Avoid challenges, because they are too difficult
  • Give up easily
  • Get mad when other people succeed
  • And that we never get better at anything.

That’s terribleI don’t want to live like that, and I know you don’t, either.

Choose the freedom, instead, of a GROWTH mindset. It leads:

  • To persevering despite setbacks and injury
  • To putting in the effort to acquire new skills
  • To accepting criticism, and have it motivate us to improve
  • And to being inspired by others successes

That’s what healthy living is all about: freedom. Let’s grow together.

 

I’m opening up 5 spots for my signature “Triathlon Transformation” program, are you in? Then schedule your FREE “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. 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.

Who’s in Your Inner circle of 5?

by fullcircle, posted in Blogs, Mindset

Who’s in Your Inner Circle of 5?

You’ve probably heard that you’re the average of the five people you spend the most time with.

It’s a good idea to keep in mind especially, when you’re improving your training and eating routines.

You want to be surrounded by supportive people who will encourage you, inspire you, and maybe even teach you.

You don’t want to be spending time with Debbie Downers! Even the most upbeat people will be brought down by constant naysayers.

Does your inner circle reflect your values and provide the loving support you need? What about:

  • Your significant other? Even if he or she doesn’t want to take on your fledgling habits or triathlon goals, your partner can still make domestic accommodations in say, scheduling and shopping. 
  • Your best friend? If they’re really a partner in drinking, overeating and lounging, then you might need a new BFF. At least be clear that you won’t be joining in those activities anymore.
  • Your workout partner? If none of your friends are interested in joining your runs, rides, or workouts, you’ll find a welcoming group here.
  • Your coach? All good coaches are not the same. If you have one who doesn’t raise your game, teach you new stuff, help you become the athlete you dream of, or make you feel special – then get another coach.
  • Your work colleagues? If you’re going to the workplace, enlist someone for training lunches and healthy lunches. If you’re working at home, check in with that special workmate daily to share encouragement.

Remember you’re responsible for the energy you allow yourself to absorb. Make sure it’s the kind that fuels your dreams and passions!


I’m opening up a spot for my signature “Triathlon Transformation” program, are you in?

Then schedule your FREE “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. 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.

Rockstar Triathlete Martin Pombo

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Martin Pombo

The challenge
What made you decide to commit to training with our team? First of all, I needed a new sports challenge and this one was totally different, out of my comfort zone (running).

Also, I’ve never really had the will to change my nutrition and learn what is good and bad for me.

If I wanted to start training for a triathlon, I needed to learn how to swim, and in the ocean! Which is definitely not my happy place.

So the commitment was directly proportional to the help I needed.

What has been your personal experience during training? The experience was beyond what I expected from a training program, not only because I started to see improvements fast but also because being part of a community pushes you to do better every day.

It is an extra motivation to know that there are people who got your back besides your family. Also, the coaches push you to give your best and know what they are doing! (friendly but demanding).

The solution
Tell me what lifestyle changes you’ve made by participating in our program: The main change was not only my nutrition but my family’s too. Healthier breakfast, less processed foods, and more whole foods. Training every day early in the morning makes the rest of my day better, clears my thoughts, made me more responsible, organized, more focused, no question.

This also gave me the opportunity to meet great people and be more open in building new relationships.

The results
Tell me how your physical performance has changed since you started training with the team. Uff!!! where to start? I’m faster, lighter, and stronger than 6 months ago. I do things that I only dreamed of a year ago, like swimming 1.5K yards in the ocean or a lake.

I’m developing a “Mamba Mentality” to allow me to overcome the usual “I can’t do that.” Still WIP though.

I know my body and my physical potential better than ever, but also how to take care of it with nutrition, hydration or simply resting when needed.

I look better and that changed my mood.

Would you like to share a before and after moment? My “before moment” is me struggling in the water during a sprint in 2019 at Escape to Miami; swallowing water and thinking that I was going to die because there were some waves?

My “after moment” is two years later, crossing the finish of my first 70.3 after swimming 1.6K meters with cramps in my calves but knowing that I was going to finish the race.

The experience
What was it like working with our team and coaches? It’s great, best in town! All the coaches have different profiles and I learn from all of them.

What great thing(s) happened that you were NOT expecting? Besides meeting great people, I made a podium in a sprint distance and I got an invitation to the National Championship in August 2021. But I expect more great things to come!

How did you overcome any FEAR or uncertainties? Definitely training almost every day, gave me the ability to overcome fears such as the fear of swimming in open waters (or anywhere) and also prepares me for anything that may happen (accidents, cold, heat, flat tire, etc).

Finally, what would you say to someone considering training with Full Circle. Probably the same thing my friend Romain told me. The training program is the best and most professional, as are the coaches. And the community is full of great people/athletes.

What are you waiting to call coach Erinne!

 

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.

 

The Saboteur Inside You

by fullcircle, posted in Blogs, Mindset

The Saboteur Inside You

I have this voice in my head that’s always telling me I can’t do something. That I’m not good enough. That my plans will never work out.

It’s my “Inner Saboteur.”

You have one, too. Everybody does.

I used to succumb to my “Inner Saboteur.” I’d let her hijack my thoughts, keep me from making positive change, and just make a mess of my head and heart. 

NO MORE!

My secret? I finally stopped fighting her. I realized that she’s always been in me, that she simply is a part of my psychology, and that she’s never going to go away or be entirely quiet. She is what she is, after all, and she is only trying to keep me SAFE.

I used to argue with her. I used to wish she’d go away forever. 

Now, I realize that she will always be there and, even if she’s quiet for a while, she’s going to roar from time to time – AND THAT’S OK.

Because, you know what?

I don’t have to listen to her.

I don’t have to believe her.

I don’t have to take her advice.

In fact, I can turn her into a helpful antagonist: “Oh, yeah?” I can taunt her.

Think I can’t?

WATCH ME!

Try it yourself. Go ahead!

This was definitely the case for me believing I could qualify for World Championships at the age of 50 after a few years of not running – but guess what? I did it!!!!!

This is not about bragging but letting you know that anything you want to do- YOU CAN DO IT TOO!

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.