Tag: fullcirclecoaching

5 Strategies for a guilt-free, waistline-friendly Thanksgiving

by fullcircle, posted in Blogs, Mindset, Nutrition

5 Strategies for a guilt-free, waistline-friendly Thanksgiving

Ah – the most wonderful time of the year is beginning! From Thanksgiving to Christmas the average person gains 7-10 pounds. We KNOW this, but we do it anyway. Most people do absolutely nothing to stop it. So why is this?

We tend to use special occasions as an excuse not just to overindulge but to binge. It’s your birthday (or the day after or the week of)? Cake for breakfast becomes perfectly reasonable. Halloween? A dozen mini chocolates? Totally acceptable (they’re mini after all, right?)!

The problem with this season is that there isn’t just one special occasion here and there. Between the DAY of the holiday itself, the numerous parties, work functions, and so on, many days become a special occasion where we apply the “anything goes rule.” What I’m sharing below are the tools I personally use to enjoy a guilt-free, waistline-friendly and healthy holiday season…

1 Approach Thanksgiving with an abundance mindset – this applies to any holiday really. The
truth is, there is nothing truly special about holiday meals aside from the people we share them with. We live in a first world country where the foods we want are at our fingertips 365 days per year. So, in reality, you could have Thanksgiving in part or in whole at any time. When you approach food with an abundance mindset, it’s a lot easier to practice holiday levels of moderation.

2 Expect, accept, and embrace over-indulgence –
It would be completely unreasonable for me to sit and lecture you on not over-indulging. Especially because I’ll likely be doing it myself! A key for me is being OK with it, not wracking myself with guilt because I knew it was coming! Heck…I plan on it – not to the extreme, but I’m not going to practice my normal rule of eating to 80% full. The damage stress does and the way it affects hormonal balance (and ultimately how much body fat we have) is far worse than having one big meal – so go enjoy it!

3 Fill your plate with protein and veggies first,
then add tastes of all the other goodies – I’m totally o.k. with you overdoing these two food groups (see point above). But when you strategically fill your plate with the better stuff, you’re obviously going to be better off. Even a plate of broccoli isn’t good for you when you’re in caloric excess, BUT it’s going to take you much longer and with much more food to reach that point when you maintain focus on protein and veggies with smaller tastes of starchy carb rich dishes and desserts.

4 Plan to move –
whether you go for a hike with your family, get a hard strength workout, or simply take a 20 minute walk, vow to do something to get your body moving before or after the big meal! You’ll feel much better all day for it!

5 Splurge only once –
A holiday is only one DAY…not an entire season, so this bit of advice is two-fold. Plan to splurge only on the actual DAY of the holiday (or whichever day you celebrate) and only once during that day. No need for a full breakfast, Thanksgiving meal, then another full plate of leftovers that evening. Sure, it tastes good, but you’ll feel completely miserable and be working to undo the damage for weeks to come!

So, there you have my top 5 Thanksgiving (or holiday in general) strategies! I promise if you apply these, you’ll be a lot less likely to end up in the category of people who gain weight over the holidays!

Wishing You Well,
Coach Erinne Guthrie

P.S. If you’re looking for support staying on track through the holiday season, we’d love for you
to join us for our Swim/Run and Strength Focus Training December, January and February.  I know we can help you take action, get motivated, and see it through to the finish line! Just click here! http://www.scheduleyou.in/5ZIsVaU

Turn Stress Into Success

by fullcircle, posted in Blogs, Mindset

Turn Stress Into Success

Have you ever felt crazy stressed about a big to-do? Whether it’s taking care of your home, losing weight, or just doing one of the many seemingly insurmountable projects or tasks life throws our way, I know you KNOW what I’m talking about.

The normal reaction when facing what feels like a mountain of a task is to stall, to procrastinate.

We’ll get to it “later.”

What ends up happening in our minds is that the “to-do” becomes even bigger, more insurmountable. It gets pushed farther into the future.

And as we blow up the magnitude of the thing at hand, achieving it becomes further from reality.

Instead, here’s what to do…

Take action immediately. Don’t talk about it. Don’t think about. Just act.

You see, motivation to complete the task at hand won’t EVER come without action.

Action first, then motivation follows.

I think it’s so important to highlight this part of the motivation cycle. So many people sit around waiting for motivation to strike before acting, and they end up waiting forever.

This is why 95% of people fail to reach their goals. It’s sad but true.

So, what’s your big “to-do” that feels a little overwhelming? How can you take action TODAY in order to become motivated and get it done?

Let me know!

Wishing You Well,

Coach Erinne Guthrie
786-586-6057

 

P.S. If your health and fitness are currently your big to-do, let’s chat. I know we can help you take action, get motivated, and see it through to the finish line! Just click here! http://www.scheduleyou.in/5ZIsVaU

 

Lean Habits

by fullcircle, posted in Blogs, Mindset

Lean Habits

One of the major differences I see between chronically fit people and those who aren’t is that fit people have developed something I call “lean habits.”

A fit person has typically developed enough discipline over time to make the choices that best serve them and their goals regularly, which is what allows them to stay fit.

For example, a person with lean habits can choose water over soda with lunch. They can drive by fast food restaurants and not be tempted to pull over. They can say “No” to dessert most of the time without a second thought.

Are lean habits easy to develop? Well, honestly, no. But they absolutely can be developed with consistent commitment over time.

Perhaps you work on developing your lean habits first with creating rules and parameters to slowly change your current habits.

It could be:
• Limiting soda to 1x/day if you normally drink 3 – or trying a healthy replacement like Kombucha
• Eating out only 2x/week instead of 4 times
• Going to the gym 2x/week consistently rather than not at all

There are no hard and fast rules around how to develop lean habits, it’s simply about doing what works for you.

So, how will you start to develop your lean habits?

To Your Success,
Coach Erinne Guthrie

Need help putting it all together?  Send me a text message 786-586-6057 or follow this link to schedule a call with me personally! www.scheduleyou.in/5ZIsVaU

 

What’s Holding You Back

by fullcircle, posted in Blogs, Mindset

What’s Holding You Back?

You want to succeed, right? You have the desire to exercise and eat in a way that will cause you to gain health and get fit, don’t you?

So why is it SO HARD to actually make it happen?

When someone starts out gung-ho about a program or idea about changing their body, they’re often so excited that they overlook how truly challenging it will be. When someone embarks on a fitness program, they always need to write down tangible goals and then send them out into the universe for accountability.

What I believe is almost as important as setting the goals themselves is making a list of limiting factors – those things that will potentially hold you back and make achieving goals more difficult.

The ones I most often see are family and work. By identifying these limiting factors to begin with, you can come up with a plan for how to get around them so they do not hold you back. This pre-emptive step can truly make all the difference.

Once you’ve identified limiting factors and have set a plan for how to counter them, you should be set for success, right?

Well, again, it’s not that simple because you have to TAKE ACTION.

 

Here at Full Circle Coaching we give you EVERY SINGLE TOOL you need to be successful, but it is up to you to implement them. If you lose focus or the scale is moving too slowly for your liking, I want you to know that we are here for you and to support you 100%.

I want you to remember the big picture – what it will mean for you to look and feel better, live longer, and to have more energy for the things that are truly important in your life? We are here to recognize and support your efforts and to celebrate your success. Not only that, but I’m pretty sure we have the best community support possible!

If you want to really succeed, you can’t go it alone. Jump into this incredible program that we offer that encompasses all the areas you need for success: nutrition, fitness and triathlon training, accountability, community support, and so much more! I promise, it’s so worth it!

If you’re currently part of our community, I’d love for you to think of someone in your life who needs this support for their own transformation. Please invite them with you to your next workout. Here is one week FREE to try our classes out.

If you’re not yet on board and this message resonates with you, schedule an appointment and let’s talk.  Or, text me at 786-586-6057 for the quickest reply!

Wishing you well,
Coach Erinne

Never Give Your Power Away

by fullcircle, posted in Blogs, Mindset

Never Give Your Power Away

Have you ever experienced a time in life where you let someone’s opinion of you change your thoughts, feelings, or behavior? Have you ever made choices that weren’t aligned with your desires but you did it anyway to keep someone else happy? Have you ever let what someone said about you alter your reality or make you question yourself?

 

These are experiences that most people go through many times throughout life. My goal today is to bring your awareness to what might be happening so you can choose something different.

 

You see, when you allow the words or expectations of others to impact your life in a way that makes you less happy, you are giving up your power.

 

The thing to remember is that you are 100% in control of your own happiness, fitness, abundance, and your whole life in general.

 

Anytime you let someone else take that control, you’re giving your power away.

 

If you consistently stand in and own your power, what do you think the result in your life will be? If you consistently give your power away, what will be the result?

 

The next time you feel yourself giving your power up to someone else’s thoughts, feelings, opinions, or desires, remember this message.

 

Choose to embrace your gift of personal power.

 

Wishing you well,
Coach Erinne Guthrie

 

I invite you to schedule a call with me today or, text me at 786-586-6057 to request an appointment.
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, Mom and much much more.

Rockstar Triathlete: Cindy Beuermann

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete: Cindy Beuermann

Coach’s Notes:
Cindy is an extremely busy woman with a ton on her plate, but when she commits to a race it is with 100% effort.  She hits all her training usually by herself!  I used to see her more at sessions but with work she has to train early or late.  I help keep her accountable of course with Training Peaks and check-ins where I can see her progress and make sure she is hitting her numbers like I know she is capable of. Every race she takes on she has achieved a personal record in some aspect. I’m pretty sure the next one will be the big one.  Ironman… SO excited and happy you chose me for the journey.

Lets do this!!!!
Coach Erinne Guthrie

 

Age: 37

Profession: TV Programming Manager

Why you chose FCC to help you on your triathlon/health and wellness journey?
Some years ago I decided to get into triathlons and one person recommended Erinne. I contacted her and since the first day I felt I was in the perfect place with the perfect people.

What is your “A” race for this season?
For 2018 my A race was COZUMEL 70.3.

Please share your BIG goals:
When I started I was scary about racing. Erinne pushed me hard to registered for a Sprint and since then, I love racing and the feeling you got before, during and crossing the finish lane. I am now focused on half Ironman being my next one CARTAGENA 70.3. Once I get confident with the distance I want to complete the full ironman.

Tell me about your successes so far:
I have improved in all 3 sports. I was a swimmer but now I feel stronger and better, same with the bike and the running. Within one year, I PR 30 minutes from Miami Man to Cozumel 70.3 which makes me feel awesome.

What were some of your biggest Improvements in performance for the each of the following?  Swim: I used to swim with a different form. Listening to Erinne and following her advice, I have improved my swim not only in times but also in form and feeling stronger in the water with less effort.  Bike: I changed from road to tri bike which made a huge difference. My pace and times are much better now.  Run: As a runner, I struggled with both calves and Achilles. By improving my form and following treatments and therapies, now my running is pain free and faster.

Name 2 or 3 things that have made the biggest difference in your journey:
1. Having a coach with me daily, following a clear plan.
2. Meet such amazing people in the group that inspires you every second.

What excites you the most about being involved in triathlon? Having specific goals and work every day in order to achieve them.
 Crossing the finish line feeling great and on times you planned, is the best feeling you can have ever.

What would you say to another person who was on the fence about joining our training program?
Without a training plan and guidance, it’s like walking without knowing where to go.


P.S.  This could be you!  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

Don’t forget to visit us on your favorite social media where we post tons of videos, information about triathlon events and training and nutrition tips.

A Rant: What is a Coach?

by fullcircle, posted in Blogs, Mindset

A Rant: What is a Coach?

There’s something I need to get off my chest.

In the world of internet marketing it seems the meaning of the term “coach” has turned into the OPPOSITE of the reason I got into coaching in the first place.

This is a bit of a rant so be prepared…

It seems that nowadays you can take a quick course online or sign up to be a distributor for certain products, and you are then slapped with the prestigious title of COACH.

And here’s why I am NOT ok with that…

To me, coaching implies a deep understanding of the subject matter in which you coach. It implies education, experience, and a significant investment of time and money when it comes to crafting your expertise.

A coach illuminates the path for a client’s success. They deeply understand and empathize with the feelings and desires of their client. They ask meaningful questions that allow the client to step into a new, higher-level of self.

So, is someone who distributes a product or who took a test online truly a coach? In my opinion, no.

Some people won’t like this message, and that’s o.k. It’s important for me to put this message out into the world though so that people cannot only make educated decisions on who to work with when they hire a coach, but also, so I can distinguish what I believe is one of the most honorable professions in the world.

Here at Full Circle Coaching, we have a team of TRUE expert coaches who have lived and breathed what we do for years.  Over 21 years to be exact!

If you’re looking for some support with learning how to swim, bike, run, stretch, get stronger, eat healthy, avoid injuries, and balance it all better, let us know so we can schedule some time to speak, use this link to set up your call today! http://www.scheduleyou.in/5ZIsVaU

Yours in health,
Coach Erinne Guthrie

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.

Did you like this post, or not?

Please comment below and if you have any coaching questions please reach out to schedule a call or reach out on Social Media.

Growth and Change

by fullcircle, posted in Blogs, Mindset

Growth and Change

In order to grow, we must be willing to accept change in every area of life. And given that our brains are designed to resist and protect us from change, these choices must be conscious! Pay attention to the reasons “why not” your brain likes to trick you with and make those conscious decisions to accept change and do things differently.

Where are you on a scale of 1-10 in your willingness to accept change?

To determine where you are on the scales, you can consider:

– What are you willing to give up to get what you want?

– What are you willing to spend to get to where you want to be?

– Are you willing to let go of truths you might hold and see things from a different perspective?

The above combined with our willingness to accept change and our willingness to learn make up the Teach-ability Index.

Here’s the thing…

It’s OK if you’re not 10/10 on both scales!  We aren’t going to be there 100% of the time. It’s a place to strive to be because that’s where new levels of success are reached. Bringing consciousness to where you are will allow you to determine the actions you need to take and the ways in which you need to adjust your thoughts to move higher on the teach-ability index, the place that we have tremendous growth.
I’d love to know if you have questions about this or how it resonates.

Let’s talk, schedule a call NOW!

Wishing you well,
Coach Erinne Guthrie

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, Mom and much, much more.

This Is Your Warning

by fullcircle, posted in Blogs, Mindset

This Is Your Warning

We all get this one opportunity to live our very best life.

When we don’t grow, love, take care of ourselves, and live to our potential, we are squandering this one amazing opportunity we’ve been granted.

Comfort, fear, and scarcity rob us of what’s possible unless we consciously choose otherwise.

I bring this to you today because what humans on their deathbed know is that REGRET is the most damaging thing.

So, look at your life today. If you had only moments left to live, is there anything you’d regret?

Did you have true fulfillment in your life?

If the answer would be no, it’s time to do something about it, to make a change.

If that “no” has anything to do with your health and body, I’d love to know more.
Please reply, and let me know what is coming up for you either way!

 

Wishing you well,
Coach Erinne Guthrie

 

P.S. If this message moved you and you need to talk, click here, and I’ll be in touch with you right away or, text me at 786-586-6057.

 

Rockstar Triathlete: Nina Mandel

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete: Nina Mandel
“Loves the attention she gets from our coaches and feels the benefits.”

Coach’s Notes:
Nina is a super strong triathlete that just needed some video analysis and testing to prove to herself she was improving. Sometimes it has nothing to do with strength and power but where you apply the strength and power and how mobile you are through a range of motion that allows for the best hydro and aero-dynmaics and performances.  We have also used the training zones we created through the field testing we did and trained all her aerobic systems to fine tune her 70.3 pacing. Now we are on to IMFL if Hurricane Michael has not prevented us from getting there. But just as you PR’d across the board at your last 70.3- you will PR at your next Ironman- Guaranteed! Can’t wait to see that smile on your face across the finish line NINA!!!!

Age:
56

Profession:
Lawyer

Why you chose FCC to help you on your triathlon/health and wellness journey? 
I wanted to work with Erinne because I wanted a coach who would really pay attention to my challenges and help me grow as a triathlete.

What is your “A” race for this season?
Ironman Florida

Please share your BIG goals: 
My biggest goal is to complete the Ironman swim feeling confident, which will make my bike and run better.   I’m hoping for 14 hours total, but that’s less important than the goal of finishing strong.

Tell me about your successes so far:
I started racing in 2014 with Escape to Miami Sprint, and since then I have done Olympics, 6 70.3’s and 3 Full IMs.  Every time I struggled in the swim.  So far I’ve only had one race this year, IM 70.3 Atlantic City, and for the first time I felt good getting out of the water – no panic attacks or need to stop and hang on to the lifeguards.  It made my day and I felt strong through the rest of the race.

What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved:
I PR’d in Atlantic City 70.3  in all three legs.

Name 2 or 3 things that have made the biggest difference in your journey:
1.  One-on-one coaching in the swim has helped me work on the many facets of swimming – I had many form issues and I’m working to correct them.

2.  Previously I did a lot of training on my own, but I have found the long rides with teammates who push each other to be very helpful in improving my bike performance, as well as having a good time.

3.  Consistency – Full Circle has training sessions going on almost every day.

What excites you the most about being involved in triathlon?
It feels terrific to be strong, to train and compete with people of all ages.  I believe the insanity of pushing oneself actually can help keep us sane.

What would you say to another person who was on the fence about joining our training program?
Training with coaches who pay attention to your individual performance is a totally different experience.  You can feel the difference after every workout.  Makes you want to show up.

P.S. 
This could be you!  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

Don’t forget to visit us on your favorite social media where we post tons of videos, information about triathlon events and training and nutrition tips.