How You Think Affects Your Body, Health and Performance
We all know that a big part of losing weight, maintaining our health and performance comes down to things like training, eating right, getting enough sleep, and managing stress.
But did you know that what you think also affects how your body looks, feels and performs?
Let me explain… There’s a strong link between what you think and the outcome you achieve in any area of your life because of this sequencing;
What you think affects how you feel. What you feel affects how you take action. And ultimately, how you take action (or not) creates your results.
When you feel good and motivated and take action on all things health and fitness, you get a positive result.
And of course, the alternative is also true.
So, if you’ve been struggling, make sure to check in on your thoughts. Do they support the outcome you are looking to achieve?
If not, remember that you are in control and you get to choose your thoughts. Be sure to choose the ones that serve you in a positive way.
I personally use several tools to help my thoughts be positive or switch to positivity if I observe myself being negative. A short list includes essential oils, mantras, vision board and checking in with my Dream daily.
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 Lifestyle 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.
Whether you want to get faster, lose weight, tone your body, train for a triathlon or just be healthier and have more energy,
The path to get there is fairly simple. It’s kinda just a matter of doing the work. But here’s where it gets complex.
In the follow through.
Life is busier than it’s ever been. We are more addicted to bad foods than ever before. We have an over-abundance of food for the first time in human history. It’s easier than it’s ever been to get by in a sedentary lifestyle.
So much of the experience humans are having today actually makes something that should be simple, hard.
A hundred years ago, healthy food was the only option and you had to move to get through daily life.
Oh, how things have changed! So, I get that the concept of working out and eating healthy is a simple one, but I also get how hard it can be.
And that’s one reason that I absolutely love my Full Circle Tribe of athletes. They’re super determined and we work through the hard stuff together.
That’s why they’re getting these kinds of results: • Richard Gomez age 40 is off all his medications after following my nutrition and supplement gut healing protocol, eating healthy and tasteful foods, and in the best shape of his life training for his first Ironman in Lake Placid, NY in July.
• Vicky Koller, age 65, finished her first triathlon in 2019, had a 15 minute personal record at a 13.1 run race and then completed my 5 day Ultimate Tri Camp, stronger than she’s ever been or even thought possible.
• Scott Lelling, training online to improve his Olympic distance triathlon time was feeling rudderless during this time and now we have set some new goals for an improved FTP (Functional THreshold Power ) on the bike and a faster 5k. Now training with a purpose.
– Allison Freeland just Pr’d her 1 mile test by over 1 minute, by keeping her training consisitnet over these past 2 months.
Rodrigo Texeira de Abreu- just PR’d his 5k during last weekend’s Ironman virtual race series.
Just because the world may be on pause, your helath fitness and triathlon goals and dreams don’t have to be.
If you want to see yourself get those kinds of results, simply comment below and let me know. DM me. We’ll schedule a time to talk – absolutely no pressure.
I cannot wait to speak wit you to see what’s possible for you.
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 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.
If you want to change your body, one of the most common defaults for people to fall into is research mode.
They read all the articles that come up in their social media newsfeed. They do all the Googling. They ask all of their friends what’s worked for them. They buy the books and magazines.
All of it in search of the perfect solution.
I want to tell you what’s going on here… This is simply a way that we can stall. It’s how we delay starting because we know change is challenging.
It’s NOT that you don’t know enough – especially if you’ve got the support of a coach.
Heck, there is more info than ever before on dieting and exercise, all with conflicting schools of thought.
My opinion? Research is the fastest way to confuse yourself.
Start making the changes you know are right in the moment. Skip the dessert. Order the side salad instead of the fries. Drink water. Move your body. Worry less about how to do it perfectly and just get started.
Because if you never really get started you never see progress. And if you don’t see progress, you quit.
So, the next time you catch yourself in research mode, remember my words here and just 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 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.
In these crazy times, we have a drive and desire to stay informed. We want to know if things are getting better or worse, if the lock-down orders are extending or lifting, and if everything is going to be o.k.
Being plugged into the news is addictive and harmful to your well being. Would you like to know why? It’s because your brain is perfectly designed to protect the multi-millennia old you.
That’s right – your brain is confusing the danger of the virus and global restrictions with a saber tooth tiger chasing you. Because that’s what it’s designed to do – to keep you safe at all costs. And unfortunately, our biology hasn’t really caught up to the modern world.
So, we are all on red alert for danger like never before…and your brain is CRAVING the constant updates to know whether or not you’re safe.
It can be truly paralyzing. I always think that knowing a bit of science and how it dictates your emotions is helpful so you can have a better sense of control.
My best advice for you is to stay MINIMALLY INFORMED. Know what you need to know and turn off the rest. And remember that news channels are competing for your attention, so the more scary and dramatic they can present their stories, the better for them.
Next time you’re feeling anxious through all of this, just remember the truth of what’s happening biologically and in regard to creating intentional hysteria – then turn off the news, get out and feel the sunshine, listen to the birds. Do things that make you feel good, not things that get you freaked out. It’s good to feel good and you are in control of this on a moment to moment basis.
Remember your breathing, your mantras, to be grateful for who you are with, and all the safety and comfort you have all around you. And also remember that this to shall pass.
We got this.
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 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 was a common saying in my household growing up. I know my mom was trying to teach me patience (and keep me from eating dessert before dinner), but this statement couldn’t be further from the truth.
Waiting gets you absolutely nowhere. Waiting perpetuates the current situation. So, if you want good things, create a plan, take massive action, and make them happen!
In the apocalyptic world we seem to be living in, many people are faced with unprecedented amounts of free time or time at home.
It seems like the perfect time to get stuff done and focus on things like health and fitness. Interestingly enough, I’m seeing more and more memes floating around that are joking about the fact that TIME has never really been the issue for people when it comes to their health.
It’s motivation, knowing what to do, commitment, and a variety of other things – time isn’t one of them.
Are you having this experience at all? If that’s the case, I invite you to take massive action with me – quarantine or not. I can help you get clear and focused on what is truly important right now for you.
Schedule your FREE 30 minute Breakthrough Session to learn how you can start taking massive action with a specific strength, nutrition or triathlon training program right now, in this environment, at home.
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 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.
The world changed in a matter of weeks last month. Coronavirus spread fast and has impacted the entire globe.
In our lifetimes, we’ve never encountered anything quite like this. Nothing that has posed such imminent threat with such urgency. Nothing that has shut down travel, major industries and venues, schools, and businesses like this before.
The impact will be felt for years to come, no doubt. Both emotionally for those who’ve lost loved ones but economically as well.
Uncertain times lead to panic and fear.
And we end up making decisions from a place of panic and fear – which will never be the best, most rational ones.
In times of fear, most people pull back. They retreat. People don’t like uncertainty because it violates the TOP need that all humans have – the need to know they’re o.k. That survival isn’t at stake. That they’re not about to lose everything.
But if you’re reading this today, evaluate what your life is right now. Are you sitting in a warm home with food? Do you have everything you need? If so, and you’ve got loved ones close by, remind yourself that right now you are o.k.
And you will be o.k. through this and on the other side. Because it will pass, even if the days are beginning to feel long.
So, I just wanted to ask you – “what can I do for you to make your life healthier and better today?”
Hit comment and please let me know or reply to this email to ask me personally.
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.
People often ask me: “How can I become more consistent with exercise and eating right?”
And I think a lot of times my answer surprises people. Wanna know what it is?
DECIDE.
That’s my answer. And it’s insanely simple. Because truthfully, if you want to start exercising more and eating well, all it comes down to is making the decision to do so then following through with action.
When we get pulled away from it, it’s because we allow ourselves to be… We give into temptation and cravings. We allow others to influence our decisions. We justify skipping workouts and making the wrong dinner choice.
This is commonplace. I’ve personally gone through a combination of all of the above. I’m sure you have too.
But the next time it strikes you that maybe you’re not where you want to be, own that every part of it comes down to making the decision to do things differently.
Getting support and accountability in the process is one of the most powerful game changers.
And that’s exactly what I do with my clients. We can meet virtually very simply even now during this time of quarantine! If you’re ready to make a different decision and you know having serious accountability would help you stick with it, hit reply and let me know. We’ll set up a no pressure time to chat about what that would look like.
Here’s to making powerful decisions and holding strong to them!
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 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.
Strategies to Calm the F**k Down!! (please excuse the profanity)
So, I’m a little perturbed today, I love people and being around people, it makes me happy, and that’s what the Full Circle Coaching community is all about but being around each other is “not allowed” right now. I normally don’t get this riled up but circumstances are really strange right now.
So, I decided to vent. I don’t really like feeling angry, and I know how important it is to shift out of anger to something better but sometimes I just get stuck!
So here are the things I’m doing daily or even several times a day to help myself shift out of this negative space, maybe one of these could help you if you find yourself in a similar place.
Please enjoy my rant or not! It’s up to you 🤪
Scream Therapy; Yes this is a real therapy that works well (at least that’s what my mom taught us when me and my sisters were little and fighting with each other or frustrated with things. She would have us go outside and scream at the top of our lungs.) It works, try it! Go outside, take a deep breath and just SCREAM!! A few times as needed. You will instatly feel a release and feel better. Be careful not to hurt your vocal cords and hydrate after!!
Hit The Pillow Set a timer for 7 minutes and then start hitting a pillow with your hand or fist or a toy bat while screaming out loud about how angry you are, how unfair everything is and how this situation f**king sucks! 7 min is a very long time. You might get tired after just 1 maybe 2 minutes but keep going, you will get it all out. Be considerate of kids and animals as they may get frightened!
Dance Your Anger Out! Here is a sample of some great dancers from the Full Circle community that dared to share theie moves! https://www.youtube.com/watch?v=tpt_1t1pqsU&feature=youtu.be Put on your headphones or blast your speakers with your favorite up-beat song and start dancing like a wild person! Even if you fake it for 30 seconds your body will start to feel good. And remember it’s good to feel good. Keep going for at least a whole song or two! I’ve asked a few of my athletes and friends at Athletix Rehab to dance a little – tell me you are not laughing while and after you do this. I love this one!!!
Tapping Emotional Freedom Technique also known as Tapping, is a great way to move the negative energy out of your body by tapping on specific meridian points. There are lots of free videos on YouTube – just type in “tapping for anger, sadness, or anything.” Here’s a link to The Tapping Solution App – https://www.thetappingsolution.com/blog/tapping-solution-app/ It is extremely helpful if you don’t know what to say while you are tapping. This is well worth the investment of $10, they cover all topics and have a bunch specifically for Covid 19. I’m happy to tap with anyone if you want to learn how to tap or need some help. Set up a call at this LINK!
Watch the video to see where to tap on your face and body.
For the purpose of this subject I’ll pick the topic of anger to tap on. Feel free to substitute your words, in place of mine for your feelings. It’s good to rate yourself on a scale of 1-10 before you start and then check in after you tap to see if you are feeling better. Most of the time it is lower, sometimes not, but keep tapping and voicing anything that you are feeling.
As you are tapping through the points (watch the video) and say out loud – “Even though I feel very angry and sad about what is going on right now, I deeply and completely love and accept myself and how I feel. Even though I just feel like crap and have no energy with everything that’s going on, I accept who I am and how I feel, and I love and honor myself and all of my feelings. Even though this situation totally f**king sucks, and that doesn’t seem to be changing anytime soon, I accept who I am and how I feel.”
Take a deep breath and move thru the points for a negative round. Saying out loud “This situation really stinks. I really don’t know what I’m going to do. I’m actually freaking out a bit, no I’m actually freaking out a lot! I really am concerned about all this uncertainty and how people are acting and what to do. All this fear, anger and uncertainty.”
Take a deep breath you can do that round again if you are still feeling angry. Or if you are feeling better, move to a positive round.
I think I’m ready to release some of these feelings! This situation sucks, I feel so bad I don’t have any control over anything. I feel like the world is falling apart, I really hate these feelings, I’m a positive person but right now it’s just hard to see the silver linings, but what if I could chose to see things differently in some way. What if I can remember to use some of the many tools I normally practice to help myself shift. What if I could just stay open and accept where I am right now. I can choose to just focus on this moment and this moment is actually pretty good. But wait, the world is going crazy, but even so I can choose to focus on how I can be helpful. Just tapping and thinking about this really helps me feel better. There really are a lot of resources for helping the way I feel. So now, I’m choosing to use those tools and resources and I really do feel better! This stuff actually works!!”
Workout Duh!!! This is my daily go to. Elevating your heart rate releases endorphins and those make you feel good. It’s important for me to do some kind of movement every single day. Why? Because I have to, I simply rely on those endorphins, feel good hormones to help me handle just about anything. So I am still training daily, strength training, biking, running and yoga are all things that anyone of us can continue to do and really can help you shift out of anger and frustration. So please continue your training. All of my VIP athletes are receiving their online training programs and my for my group athletes I am providing online classes for the duration of this situation. Check out myFull Circle Coaching Youtube Channel under strength for some follow along videos.
Need help with any kind of training please reach out for online group or custom training. I’ve been doing this for a living for 23 years and can help ypu stay motivated and on track, setting new goals to get stronger faster and fitter. Other great resources are available on the Full Circle Coaching.com/blog, the Full Circle Coaching Facebook page, Full Circle Coaching Instagram and our YouTube channel.
Essential oils Just smelling certain smells can shift a negative mood and low energy instantly. Essential oils are a great, healthy, pure smell that I use every single day. I only use d0TERRA® brand essential oils because they are certified pure with no toxins which is not true for most generic brands, so please be careful which ones you are using.
Some of my favorite mood shifters are citrus and peppermint oils. To lift your mood try lavender which can really help with feelings of stress and anxiety. They also have a few blends that I love like Balance, Anchor and Adaptive blends . They have amazing immune boosting solutions as well, tea tree, oregano, on guard and Breathe Blends , If you are interested in an essential oils consultation on what to get and how to use them, please set up a call with me. You can get wholesale prices and free oils with memberships. I am considering an interactive webinar to learn more. Please reply to this email if this interests you.
Meditation This is a daily routine of mine every morning and every night. Meditation is way easier than you think it is, and there are so many free opportunities to try it. Apps like Head Space, Wake Up, Insight Timer, Power of Calm, and the Chopra center is currently offering a FREE 21 Day Mediation called “Hope in Uncertain Times”sign up HERE now!
Cuddle and touch with your loved ones, – be vulnerable with how you feel, let it out, cry and talk about what you are feeling (even tap while you say these things to move this energy out). YOur body will fel so much better letting your feeling out. If no loved ones are around you have fur babies they are always there for you too! I rely on my fur babies daily when my family is not close.
This is just a short list and there are so many other things you can do, please reach out if you need any help or just want to share how you handle your anger and stress.
Set up a call with me or text me here now 786-586-6057. I hope this helps you in some way, these are all tools I have used for many years and the world needs some stress relief right now.
Wishing you well, Coach Erinne
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.
Coaches Notes: Zaheer came to me with very little belief in his ability to run more than 3 miles due to chronic injury. After being in the group program, we decided to work one on one to help overcome his challenges, and still have the team support. Getting stronger and running less initially and then safely progressing in volume to complete his very first 13.1 faster than his goal time of 2:35. He challenged me every step of the way and then trusted the process after seeing and feeling the results to run a 2:31 Half Marathon.
Way to go Zaheer, super proud of all of your accomplishments! What’s Next??? 🙂
Age: 46
Profession: Independent Financial Adviser
Why you chose FCC to help you on your triathlon/health and wellness journey?
Beda Molina and Andres Velasco recommended me to FCC. I was tired of self-training, where I didn’t really know what to do; didn’t know when to push or to rest, and as a result, I was prone to over-training and injury.
What is your “A” race for this season? 305 Miami Half Marathon, 2020
Please share your BIG goals:
Tell me about your successes so far: Running a 10K, then running a Half Marathon, and improving the times in my Triathlon Races
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:
Name 2 or 3 things that have made the biggest difference in your journey:
1. Run improvement. From panting and wheezing while running from 3 miles in the Sprint; to being able to run a 10K and then a Half Marathon, pain free and breathing clear.
2. Nutrition improvement. Eating less sugar and processed grains to more fats. This improved my training performance and my cholesterol numbers.
3. Improving the stroke efficiency of my swim
What excites you the most about being involved in triathlon/running?
The thrill of being at race day, and pushing it on the course, mid-way through a race.
What would you say to another person who was on the fence about joining our training program?
FCC is a great personalized program to help you in with your running and triathlons. They have a team based, collaborative mentality. It not a competition among members. It’s like a Family. People are encouraged by their peers and coaches to achieve their goals. Everyone is given equal importance, not just “top athletes.”
I see some mass production coaching programs. In other programs, you are given a training program and that’s it. No personal touch. You feel like it’s a just a money making business. FCC is not like that, FCC has a personal touch and really cares about your results!
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.
Five Reasons Why Runners & Athletes Benefit From Yoga Courtesy of Level Yoga in Vero Beach, FL / info@levelyogastudio.com
1. You’ll breathe better: In yoga you learn to breathe from your diaphragm which helps to better oxygenate the blood. A good breath builds stamina and endurance, keeping you energized and alert through each stride of your swim, bike or run.
2. You’ll train your brain: Yoga teaches you to be present in your body in the moment. You’ll notice when your body is tensing up and how to release unnecessary tension in order to get the most out of whatever you are doing.
3. Increases flexibility: This one is a given! With more flexibility comes better range of motion, giving you an advantage in your sport of choice.
4. You’ll cultivate balance: A lot of yoga poses increase your sense of balance. Whether you’re strengthening your ankles by standing on one foot or creating balance by doing the same posture on both sides.
5. You’ll build strength from head to toe: Runners and triathletes tend to have strong lean legs and rowers build strength in their core and upper bodies. A well rounded yoga practice tones, strengthens and lengthens upper body (hey chaturanga!), core (hello boat pose) and lower body (thank you warrior poses).
These are just a few reasons some of the top athletes in the world practice yoga regularly! Did you know Mick Jagger is a yogi! His stage presence is a sport all on its own!
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.
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