Sugar is Sugar is Sugar

June 10, 2020June 10, 2020 by fullcircle, posted in Blogs, Nutrition

Sugar is Sugar is Sugar

“But what about honey?”

“I heard agave nectar is so good for you!”

“Coconut sugar is definitely super healthy!”

I’m here today to be the loving bearer of bad news, my friend.

No matter how you slice it, all sweeteners are still SUGAR.

Sure, different sources of sugars are made of different compounds and interact with your body on somewhat different levels, but at the end of the day…

SUGAR IS SUGAR

And we can’t change it.

Sugar negatively affects our health from our waistlines to our teeth to our hunger, energy, & cravings all the way to our hormones.

Our biology simply hasn’t caught up to deal with this. We eat more sugar in a week now than humans used to eat in a year just a century ago and it gets worse by the decade.

I’m not here to convince you to give up sugar.
I am here to tell you that there’s no “healthy” sugar or sugar substitute no matter how you slice it.

So, if you’re trying to reduce sugar or give it up entirely, there’s no real alternative aside from naturally sweet substances like fruits that also contain fiber.

It’s also true that the less sugar you eat, the less you’ll crave.

While you don’t have to cut sugar entirely overnight, every single one of us should be aiming to have sugar in our diet as minimally as possible for optimal health. Less than 50 grams / day is a great goal. and this is including fruit.

If you are going to choose a sweetener- here are a few best choices and tips.
-stay away from white sugar
-Coconut sugar, raw organic honey, real maple syrup or Raw Stevia or dates as slightly better options.
-Organic Fruit is always a better choice for a sweet treat
-Apples, pears and berries have the least amount of sugar

I’m curious – what’s your relationship with sugar? Are you trying to curb it? If so, how’s that going? Reply below and let me know!

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.

This Baffles Me

June 8, 2020June 8, 2020 by fullcircle, posted in Blogs, Mindset

This Baffles Me

This is certainly not a new thing happening only during COVID, but it’s definitely something I find more and more surprising.

Here’s the situation:
Someone reaches out to me for help and support in getting healthier.
We talk, review exactly what they desire and set up a plan on how to get there.

They decide they need to think about if they’re ready to invest and do the work.

Then, they come back saying that they’re going to wait until things “calm down a bit.”

WHAT!?
Here are some truths:

Life was and always will be busy, pandemic or not.
Health is at the forefront of everyone’s mind right now, and it’s more obvious than ever that we need to be doing something about it.
The “busyness” in your life is an excuse for not doing the work.
If you are still eating, you can choose healthier.
If you need to fit exercise in, you can do highly effective workouts at home in less than 15 minutes a day.
You can walk with your family.
There are so many things we CAN always do.
Being too busy right now is just a lie we tell ourselves.
We’ve always been busy and held onto that reason.
This is just a different version of the same thing.
So, if getting healthy has been on your to-do list, but you’ve still not taken action, now is the time.

Because you might literally be saving your own life.
And I would love nothing more than to be there for you on your quest for better health…

Set up your Break Through Strategy Call with me and see how an individual or group plan that includes nutrition and lifestyle coaching can change you life.

I have just started a beginner triathlon training group and next month in July I have a 6 month 1/2 and full Ironman individual and group training programs starting.

Now is the time. Let’s 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 Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

Get Back to Swim Training The Right Way

June 4, 2020May 6, 2022 by fullcircle, posted in Blogs, Swim

3 Tips to Get Back to Swim Training the Right Way

I’m pretty sure almost every pool in the world has been closed for a few weeks or months and we have all been missing our regular swims.

With more pools opening every day, it’s important to remember a few things before dialing up the volume your first few weeks back.

You might be super excited to swim that 3000+ yard/meter workout your forth day back but, that’s a great way to get an injury right from the start.

Be smart with your training; Frequent, shorter swims are the way to go for the first few weeks.

Here are 3 tips to ensure a successful re-entry into swim fitness
1- strength and mobility
This is even more important if you have taken some time off from the pool or open water. If you jump back in with a 3000 meter set without much fitness, you may end up with an over use injury right from the get go.

Don’t let this be you!
Start doing or keep up with your dry land basics before adding on too much volume to your swim sets. Strength training makes you faster in the water and prevents injury so don’t skip it! Also, I recommend a minimum of two days/week of strength training as a part of any swim training program.

Check out my swim video that covers a handful of the basic strength moves to include in your routine.

2- Start back with more frequent shorter training. If you want to swim 2-3 days/week, keep the first 2 weeks at 1200-1500 meters and stack on 15 min of strength after your session; you will get back to swim form faster with less soreness and fatigue.

3- Form Form Form. The better your swim form is the faster you swim. Nothing replaces this. Be sure to include mostly drills in the 1200-1500 meter swim session I mentioned above after taking a few weeks or more out of the water. You will definitely feel less fluid In the water after taking time off. That is to be expected. The drills will help you get back the feel for the water sooner!

Here are 3 workouts to try your first week back:

Dry land Dynamic Stretch Warm Up before each workout. Remember to rest as needed between all sets.

1- 200 mixed strokes warm up
4×50 kick with alignment kick board
200 pull with buoy no paddles
4×100 as 50 drill 50 free
Drills- 1 arm, catch up, fist free and fingertip drag
3×100 as 50 free 50 alternate stroke
200 long easy free style low stroke count
1500 total

2 -Dry land Dynamic Stretch Warm Up
Strength Swim combo
150 mixed strokes warm up
150 swim pull buoy no paddles
150 kick with boardThen alternate 75 meters swim or drill with a dry land strength moveSwim 75 free
15 squats
Swim 75 mixed strokes
20 rows
Swim 75 kick with board
20 back lunges (10 each leg)
Swim 75 free
15 Overhead press
Swim Pull 75 with buoy only
Straight Arm Front planks
Swim 75 free
20 pop ups
Swim
Swim 75 free
15 dips
Swim 75 catch up drill
1 min dry land Flutter Kick
Swim 75 free
Straight arm Side plank 30 seconds each side
Swim 75 mixed strokes
Straight arm reverse plank 30 seconds
Swim 75 fingertip drag drill
150 choice swim drill cool down

3 – Dry land dynamic warm up – see video link above
3×100 as 50 low stroke count freestyle / 50 regular free
2×100 as 50 freestyle kick / 50 regular freestyle
2×100 as 50 breast stroke kick / 50 regular breast stroke
2×100 as 50 kick on back / 5o regular backstroke
2×100 as 50 butterfly kick / 50 regular butterfly
Swim 100 free
4×25 pull buoy with or without paddles
Swim 200 free
1500 total

Please comment below if you want more training tips like these or need more guidance for your swim? I have an amazing library of swim videos on my YouTube channel so, SUBSCRIBE to get notified when new ones are added!

Swim Essentials Clinic Starts May 21st, come join us!

SWIM ESSENTIALS CLINIC:
8 hours, over two focused days of coached swim training in the pool and open water.

JOINING US FOR SWIM ESSENTIALS!
Day one: May 21st. Meet us at Miami Dade College South Campus pool (830a to 130p).

Day two: The open water session is on June 4th.

It’s an amazing opportunity to be in the water with our expert coaches getting hands on instruction to power up your swim!

Ready to sign up… please link HERE for all the details.

3 Tips to Help Shift Out of Overwhelm

May 28, 2020May 28, 2020 by fullcircle, posted in Blogs, Mindset

3 Tips to Help Shift Out of Overwhelm

You’ve experienced it a time or two (or a hundred). So have I. Especially right now, in this uncertain period of time that makes no sense. That feeling of overwhelm trying to navigate the complexities of 2020 can so kindly provide is almost constant.

It can be a heaviness that shows up to un-motivate us, stress us out, or keep us up at night. It can come down to money, family, job, or if you’re like me, it’s the internal pressure to do, to achieve.

I STILL struggle with it. Often I struggle with relaxing when I know I could be working. I stress BIG TIME if I don’t hit a goal. I occasionally let fear, uncertainty, and doubt take over. But in the end, I don’t allow the overwhelm to control my thoughts or decisions. I use some of the tools i have learned over the last few years to help me mitigate that overwhelm.

In a social media world, it’s easy to look at other people and think they’ve got it all figured out. But I’m here to remind you that’s NOT the case. These struggles still exist on some level for most of us.

Sure, the struggle changes as you level up in life, but it’s always there. Anyone honest will tell you that.

So the next time you’re feeling that overwhelm, remember that you’re not alone. That it will pass. That you’ll find your feet.

Three of my favorite techniques for managing overwhelm are:

1 -EXERCISE – Go figure! Daily exercise and movement is a total game changer for shifting any negativity. Your body releases endorphins which are feel good hormones and you start to see things in a more positive light. You can sweat out any anger or frustration and come back feeling renewed.

2 – BREATHE – If you are short on time, a breath work session for even just 5 minutes, along with some stretching can also make some big shifts. Stand or sit with feet on the ground or in the grass and close your eyes. Take 10 deep breaths in through your nose and out your mouth. Count to 3-8 on the inhale and 8-10 on the exhale. Open and your eyes to a new world.

3 – GET OUTSIDE – and observe every detail with your 5 senses. See the beautiful trees, clouds, sky, sea, grass. Close your eyes and Listen to the wind rustling the leaves, the AC pumping, the birds chirping. Feel the wind and sun or rain on your skin. Smell the ocean or dirt and grass. Taste the salt on your skin or a n ice cold glass of fresh water with lemon, cucumber or mint in it- and be present to what is all around you.

Combine all 3 suggestions and the benefits multiply you out of overwhelm and into joy and creativity.

Try it and please take a moment to tell me what happened.

I’m here for support. Stop trying to do everything yourself for fear of asking for help, and keep moving forward.

Recipe: Banana Ice Cream

May 19, 2020February 21, 2024 by fullcircle, posted in Blogs, Nutrition, Recipes

Recipe: Banana Ice Cream

1 Frozen Organic Banana/serving (remember to peel banana and cut into chunks before freezing for better results)
1/2 cup of Arroy D Coconut Milk/ add more coconut milk for desired thickness.
1 TBSP grass fed collagen or Clean Protein from Mt. Capra

Combine all ingredients into a blender until smooth to your desired consistency.

Note: The banana is frozen. Only add a little milk to make it like ice cream, add more milk if you want it like a milk shake.

Optional Toppings – 1 drop of doTERRA Cinnamon essential oil.
Organic dark chocolate chips
Tbsp of organic almond or any nut butter to the mix
Organic Berries

Everything is a Choice

May 14, 2020May 14, 2020 by fullcircle, posted in Blogs, Mindset

Everything is a Choice

We make hundreds of choices every day. And our choices either grow us or slowly take us down.

I don’t believe that there are any neutral choices in life, really. You always have 3 choices essentially.

You can choose to do the best thing for everyone involved which is the optimal choice.

You can choose the sub-optimal choice which is made from programming.

or, you can do nothing, which is still a choice.

All too often, over time we make enough of those small and seemingly insignificant choices that are not aligned with what we truly desire,

We put off getting fit and healthy.

We’ll quit the job that’s sucking our soul when the time is right.

We’ll leave that miserable relationship when the timing is *perfect*.

We have so many stories that we tell ourselves, but they’re all lies and it comes down to this…

IT’S EASIER TO BELIEVE OUR OWN LIES.

Because when we believe the lies we stay small. We don’t take risks. We stay in our comfort zones. We appease our egos.

And that’s FAR easier than the discomfort of growth and change.

So, if you are reading this and there’s more you want for yourself in any area of life, act now.

Not later. Not tomorrow. Literally right now otherwise it’ll likely never happen.

And you’ll look back at the end of the year or next year or five years or ten…and just wish…

Wish the choices were different. Wonder and yearn for what could’ve been if you’d made that scary decision.

But I promise you this, the more risk you take and the more scary decisions you lean into, the easier they become.

More abundance comes into your life. There’s more ease and less anxiety around big, life-changing decisions.

Simply, you create a fulfilling life and unwavering trust in yourself. And to me, that’s priceless.

So, what are you holding back on right now?

What tough, uncomfortable decision do you need to make to move your health, wellness, fitness and/or life forward? I would love it if you did me the honor of replying to this message and sharing.

Healthy Eating Couldn’t be Simpler

May 11, 2020May 11, 2020 by fullcircle, posted in Blogs, Nutrition

Healthy Eating Couldn’t be Simpler

Many of the best, fastest, and healthiest meals require absolutely no recipes, no prep work, and really, not a whole lot of thought!

If you’ve got some kind of protein, vegetables, oil or water, a little salt and pepper, and a pan or grill, you’ve got a healthy meal coming your way in a matter of minutes.

Seriously…who doesn’t love a grilled dinner!?

You can mass grill (or even bake) your proteins – whether meats or seafood, and piles of veggies all at once with hardly any prep or clean up.

This isn’t rocket science I’m sharing with you today but rather a reminder that healthy is accessible all the time. Im even surprised sometimes when I fix an amazing organic meal in less than 20 minutes. There is really no excuse for eating healthy.

And guess what!

You can apply the same concepts when dining out.

You can get grilled or baked protein and veggies anywhere.

You can get fresh salads with protein and olive oil lemon and sea salt anywhere.

Healthy is EVERYWHERE if you choose it!

What’s your favorite, simple healthy meal? Would love if you’d share!

I am starting to add a collection of my favorite and simplest recipes right here in the Full Circle Coaching Blog – Look for the recipe tab!

Rules for Healthy Eating

May 11, 2020May 18, 2020 by fullcircle, posted in Blogs, Nutrition

Rules for Healthy Eating

Today I’m coming to you with some practical info that you can implement right away for better health.

So, without further ado, here are my 7 rules for healthy eating:

Drink quality spring or filtered water! Half of your body weight in ounces per day is your absolute minimum. I also suggest drinking a full glass of water between meals with a pinch of real sea salt to prevent over-eating in addition to drinking a glass as soon as you wake up.
Focus on eating mostly proteins, vegetables, good fats, some fruit, and good-quality starches (like root veggies of any kind- think carrots sweet potatoes, squash). Organic when possible and keep sugar to a minimum!
Never eat in a hurry. Do your best to always eat slowly and in a relaxed state.
Never eat until you’re stuffed – stopping when you feel 80% full is key!
Choose high-quality organic foods anytime possible.
Eat only when you’re actually physically hungry, not because it’s “meal time.”
Supplement your diet with high-quality products only as needed. We here at Full Circle Coaching absolutely love all the Bodyhealth products check them out at Bodyhealth.com and use discount code on several products; enter FULLCIRCLE at check out for great savings.

There you have it!

Which of these do you do well?

Where is there room for improvement?

Let me know!

If you want a detailed nutritional analysis check out my Holistic Lifestyle and Nutrition program HERE and I invite you to link here and schedule a call with me today or, text me at 786-586-6057 to request an appointment.