Tag: nutrition

Eat This, Not That

by fullcircle, posted in Blogs, Nutrition

It can be so confusing when you want to start to eat healthy but you see and hear so many conflicting things on the news, in magazines and from your friends.

I wanted to share with you my “Top 11 Eat this, NOT that” choices you can make to start eating healthier.

Some of my suggestions you may understand and others may surprise you.


Eat Grass-fed butter NOT processed vegetable oil spreads
Eat Coconut aminos NOT Soy sauce
Eat Full fat organic yogurt NOT No/low fat fake flavored yogurt
Eat 1 ingredient coconut or almond milk NOT commercially farmed cow’s milk
Eat root vegetables NOT processed whole grain pastas and breads
Eat white rice NOT brown rice
Eat more fat Not processed carbs
Eat Free range organic animal protein not farm raised commercially raised animal protein
Drink spring water from glass bottles NOT filtered water from plastic bottles
Eat wild caught fish and shrimp NOT farm raised fish and shrimp 
Eat Chia seeds/ hemp heart pudding not processed oatmeal 

If you are interested in leveling up your nutrition, book a call with Coach Erinne to learn more about our upcoming Nutrition Essentials Program. Book your free call here.

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 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.

How to Eliminate Excuses

by fullcircle, posted in Blogs, Mindset

How to Eliminate Excuses

When we were kids, we could find excuses for anything, right?

For not going to bed on time...
For fighting with siblings...
For not getting homework done...

As adults, we’ve learned to take responsibility for our actions and failures – at least most of the time. But there’s always a supply of excuses waiting within reach whenever we want to use one, including about our health and fitness. 

Your spouse, your kids, the traffic...
Your boss...
Your biorhythms...

On and on…

So how do we get rid of this childhood habit once and for all?

Here are some of my best ideas for eliminating excuses…

  1. Realize you’re only hurting yourself when you find a scapegoat. It doesn’t hurt the coach, your significant other, your doctor … anyone else.
  2. Let go of the persecution complex. Traffic doesn’t happen to just you. Everyone’s boss throws a wrench in their plans sometimes. Nobody “feels like it” all the time, even those who seem divinely motivated to make it look easy.
  3. Stop comparing yourself to others. It only sets you up to feel “less than” and not good enough, which undermines your motivation and negative self-talk.
  4. Seek inspiration from others who keep getting up every time they fall. This can be someone at work, a friend at the gym, or even a figure in fiction. 
  5. Acknowledge your strengths and weaknesses alike. Let’s say you’re good at getting to the gym on time, but you don’t work as hard as you want. OK – great! How can you build on that? Work out with a friend or trainer, take a group class, or meditate for a few moments before you walk in? What you don’t want to do: Tell yourself it’s someone else’s fault that you’re not quite hitting it.
  6. Scratch the surface. What’s underneath the need to make an excuse? Are you afraid of something? Feeling insecure or intimidated? Whatever it is, a little introspection can help identify the source, and from there, you’re closer to eliminating it.
  7. Repeat success. When something works for you, repeat it. Think about why – and how you can apply the lesson elsewhere.

I’d love for you to hit reply and let me know which tip is most helpful!

Want some guidance and support with this?
Check out my 6 week Nutrition Essentials Program – you can start today!
Have questions? Click here to schedule your FREE Nutrition Breakthrough Session Now!

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 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 80/20 rule will help you maintain through the holidays

by fullcircle, posted in Blogs, Mindset

The 80/20 rule will help you maintain through the holidays

Have you heard of the 80/20 Rule? 

It’s a helpful idea to manage stress and time. It’s SUPER-helpful during the holidays when lots of us need help remembering what’s important, managing resources, and improving how we get things done.

Here’s what it says, in a nutshell: 80 percent of the outcomes in life come from 20 percent of the causes.

Put another way; we get the most results from a fraction of our efforts.

Put another way, don’t run around like a chicken with its head cut off trying to do everything! It’s really not productive.

And I’m pointing this out during this hectic time of year because – it’s so easy to get overwhelmed and stressed by the holidays that we do run around like that unfortunate bird.

  • Because we accept as “URGENT” all those demands put on us by other people.
  • Because we have FOMO.
  • Because we don’t want to let people down.

So, take a moment… Breathe… And remember to focus your energy on the few things that will bring you the most happiness. Like exercising and training for triathlon! 😉

And might I remind you I live by this rule all year round!

READY TO FIND OUT IF MY PROGRAM IS RIGHT FOR YOU?
FILL OUT MY FREE TRIATHLON TRANSFORMATION APPLICATION – CLICK HERE

Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of 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 more.

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…

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.

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!

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.

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!

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…
I know we can help you take action, get motivated, and see it through to the finish line!
Just click here!

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.

Rockstar Triathlete Brian Dubow

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Brian Dubow

Coach’s Notes: Brian came to me with a dream to accomplish an Ironman in six months. Although he did have some running experience, I know that is not enough to get through an ironman. 

Six months is a pretty short amount of time to get an athlete there, but I knew my new Triathlon Transformation was the perfect solution.

I prefer to take a newbie through a 2 year process of Sprints and Olympic distance races for the first year, and then 70.3 and full IM distance races for the 2nd year. This approach can be easier on the body and mind.
But when someone comes to me with the “Dream,” I get to live my purpose of guiding them through the journey to success.

Brian’s open mindedness and willingness to show up and learn, definitely expedited the process. 

There were BIG learning curves to overcome in all three sports. But I know my process works if you are open and coachable. 

His success from month to month was awesome to witness. He showed up to learn from everyone on the team and that’s the benefit of the Full Circle Tribe; the support is SOOOOO much of the process and being willing to ask for help when you need it.

Brian’s attitude was infectious, and the success kept happening. The first month was all about safety and learning the basics and improving skills, then testing and training smart, following the prescribed progression.

After Ultimate Tri Camp, I can say Brian was officially a triathlete at heart and completing Haines City 70.3, with a smile on his face, I knew we were on track.

The next few months were tough, but he trusted the process and I can say I am so proud of you Brian. Thanks so much for putting your faith in FC. Together we achieved the “Dream” and I know that for you there is no limit…

You are the “Ultimate FC Rockstar!!!” We will miss you dearly. Let’s not say goodbye, just see you soon! 

Please watch my LIVE interview with Brian by clicking HERE!

Age: 27

Profession: MBA Candidate at UCLA Anderson 

Why you chose FCC to help you on your triathlon/health and wellness journey? I signed up for an Ironman with minimal experience in swimming and biking. I needed a coach and team that would help me transform into a triathlete in time for my race (six months out). After meeting with Erinne for a brief informational session, I loved her energy and knew she was the coach for me! 

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

Please share your BIG goals: My BIG goal was to become an Ironman. At the time, I didn’t realize that the six months of training that went into becoming one was the real race, with the Ironman itself being a celebration which enabled me to officially call myself an Ironman and proudly rep the gear. Looking back now, thanks to the training I endured through FCC, the moment I toed the start line in Lake Placid, I was already an Ironman mentally which allowed me to accomplish my Big goal physically.

As a goal oriented person, my next immediate BIG goals have to do with continuing to build my brand (Hit of Happiness), bringing my best self to business school every day, maintaining a healthy/organic diet and staying fit enough to easily ramp up for a marathon.

In the long run, I do want to continue to test my endurance and my limits (or lack thereof). I definitely have a 100-mile ultramarathon on my bucket list.

Tell me about your successes so far: Success is super relative. When I first started training with FCC, making it over the Key Biscayne bridge in one piece felt like a huge accomplishment. Then my first long ride down South with the team was a major milestone. Since then, I completed the Haines City half-Ironman and the Lake Placid Ironman. The real success was showing up to practice day after day after day and growing to love the training and lifestyle. 

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:

Swim: I had no form. I might as well have been a fish out of water. My 400m time improved by a minute and a half over my time at FCC and I went from fearing the water to someone who will continue to swim as a form of cross training for the foreseeable future. 

Bike: I wasn’t comfortable reaching down for my water bottle while riding when I joined FCC. I could barely even clip in. To be able to bike 112 miles on a hilly course like Lake Placid six months later says it all. 

Run: Erinne taught me a ton about running form. Even though I was a marathon runner prior to joining FCC, I now have a much more efficient stride and improved my all-out mile time by 20+ seconds. 

Nutrition/health: Transitioning back to a social school environment, I am definitely struggling to give up my Ironman training diet/lifestyle. Erinne taught me to eat a much more natural and nutritious diet while also maximizing sleep and minimizing alcohol. I am now far more intentional in what I put into my body and more aware of how different foods make me feel. 

Name 2 or 3 things that have made the biggest difference in your journey:
1. The team. The FCC team is an amazing group of humans! They each took time to help me along my journey and provided a ton of accountability and inspiration along the way. I am very grateful for the relationships I have developed. Being a part of this community undoubtedly helped me believe in myself and reach my potential in my A race. 

2. The coaches. Erinne and Jac are incredible! They know exactly what they are doing and they tailored my training plan to accommodate my lifestyle. Trust the process, and the results will come. 

3. The structure. Having practice in person five days a week was huge for my progress. Every time I went to practice, I pushed myself harder then I would have if by myself, while also improving my form and technique. 

What excites you the most about being involved in triathlon?Everyone is on a journey. I love hearing people’s stories and being a part of something that for most is about more than completing a triathlon. The community aspect, the internal growth and the self actualization all resonate with me. 

What would you say to another person who was on the fence about joining our training program? Just do it! While you may be considering it for physical reasons, you will quickly learn that this is also a spiritual and intellectual journey. With the support of the team and coaches, you can absolutely accomplish your goals, whatever they may be! The only thing standing in the way of you and your triathlon dreams is taking that first step.

Feel free to reach out to me (brian@hitofhappiness.com) if you have any other questions about my journey and make sure to read my Ironman recap below! Ironman Recap (hitofhappiness.com

 Curious about Full Circle’s Triathlon Transformation program?  You too can become a triathlete!  Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

Remember to watch my LIVE interview with Brian! It’s inspiring!!

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.

Recipe: What’s in my Super Green Smoothie?

by fullcircle, posted in Blogs, Nutrition, Recipes

Recipe: What’s in my Super Green Smoothie?

What is in your smoothie?  

Most athletes make smoothies with zero live ingredients in them and if you are eating this on a daily basis you are not getting a lot of nutrition. 

Smoothies are a great way to get a lot of calories in quickly along with some good healthy vitamins and minerals- IF you are adding better ingredients!

It makes a huge difference in recovery and energy after training, not to mention all the good greens, fats and antioxidants you can get without cooking.

You may notice there are not as many fruits in my smoothie recipe. I choose to limit my sugar intake daily, even from fruit, to help stabilize my blood sugar. If I’m feeling low on energy, I will throw in a banana and some berries or an apple to get some extra carbohydrates from a healthy source.

I prefer to get my carbohydrates more from vegetables. 

Since I have done this, my energy stays consistent throughout the day and I don’t have highs and lows in my blood sugar which helps stabilize my energy and mood. 

I check the labels of every product I use and look for products that have the fewest number of ingredients to limit my toxins as much as possible. If I don’t know what an ingredient is, I look it up and learn about it. Many times it’s a toxic filler or emulsifier that I just don’t need to be consuming.

Protein powders are the worst. Most are filled with “crapola.”

You can see the protein powder I use below is from grass fed goats and has 3 ingredients. 

I also LOVE the Paleo Valley 1 ingredient Grass Fed Bone Broth Protein.

I stay away from plant proteins that cause gas and bloating.

Never use soy protein because of the terrible absorption rate and you need twice as much as whey to get what you need, not to mention most soy in our country is genetically modified!

Feel free to add almond butter or any other fun healthy ingredients you may like.

Here are the ingredients – Try it out and let me know how you like it!

Coach Erinne

 

Super Green Smoothie

Click on the item to purchase!

Add an organic banana and or berries to sweeten naturally.
Get 15% off your purchase with Paleo Valley by clicking this link!

Want to learn more about eating healthy, and getting the energy you need without counting calories or depriving yourself? Join me 4 day Nutrition Reset Challenge starting May 15th at 11:00am ET!

Does this sound like you?
  • You struggle to know what to eat, how much, and what combination of foods to eat.
  • You’re not sure if the exercise/training you’re doing will produce the results desired.
  • You’re confused by all the conflicting information on the internet, diet books, and magazine articles?
  • You struggle with the motivation you need to get started and the accountability you need to keep you going.

If so, we’ve got you covered! 

My client Heather joined me in a prior reset and lost 5 pounds in the week we were together by implementing my suggestions.
Join me for a FREE 4-Day Nutrition Reset Challenge!
Starts May 15 – 18 @ 11:00 AM!
You’ll learn how to develop strong habits to keep you going, start losing fat immediately, and move toward owning the confidence you deserve! 
This reset is for everyone, not just triathletes. 
We will review daily nutrition as well as tips for training and racing.
Being leaner and stronger is always going to allow for better performance.

Note: “As an Amazon Associate I earn from qualifying purchases.” As well as from other affiliates.

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  http://www.scheduleyou.in/5ZIsVaU

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.

 

 

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!