At the first sign of illness – sore throat, feeling run down, low fever, and or sniffles, please take action immediately with some of my suggestions!
I am not a doctor, and don’t pretend to be one, so if you feel you need a doctor or hospital, please take care of yourself!
However, if you want some alternatives for feeling better, the items below are a list of what I personally use whenever I start to feel sick.
Of course, boosting your immune system by eating clean, getting good sleep, reducing stress, and living by my holistic lifestyle principles is important; sometimes, we need a little support.
Wellness Formula – If you’re feeling symptoms, you can take as many as 3/hour with lots of water or three capsules, 3x/day. Wellness Formula Capsules – take three daily for three weeks out of every month for improved immune boosting. Source Naturals Wellness Formula Bio-Aligned Vitamins & Herbal Defense For Immune System Support – DietarySupplement & Immunity Booster – 240 Capsules https://amzn.to/2GMkR9B
Echinacea Plus Tea- drink as desired, a few cups a day, great for travel. https://amzn.to/2UbAwSR
Sore Throat; Gaia Echinacea Throat Spray Spray liberally in the throat several times a day- also great for canker sores. https://amzn.to/2GKWI34
Occilocossinum Take an ampule of pellets under the tongue every 6 hours until symptoms subside. Do not combine with essential oils. Great for the whole family. https://amzn.to/3lgTMdB
Or, set up a call with me by calling/texting me at 786-586-6057 today, or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session to see if this program is for you!
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.
Willy has been a triathlete for seven years, and his big goal is to qualify for the Long Course World Championships. He knows how to swim, bike, and run and does well.
But, to get to this next level, he needs to make some changes.
We have only worked together for three weeks, but he was able to achieve a personal record just by implementing a better nutrition and pacing plan along with focusing on technique. We planned for a 4:40 at the Daytona middle distance, and he came across the line at 4:38; now that is some precision timing! I am super excited for the next five months’ journey to Ironman Texas and Willy’s Qualification for the Big Show at the World Championships.
Way to go, WIlly; thank you so much for trusting the process with me and the Full Circle Coaching Process. Let’s DO THIS!!!!!
Age:
38
Profession:
Civil Engineer
Why you chose FCC to help you on your triathlon/health and wellness journey?
Erinne is a very experienced coach, willing to help me with my crazy goals.
What is your “A” race for this season?
Ironman Texas
Please share your BIG goals:
My main goal is to qualify for the World Championship at Ironman Texas in 2023
Tell me about your successes so far:
I joined the team 3 weeks ago, and on Sunday, I got a PR in the 70.3 distance.
What were some of your biggest Improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health.
Please include any Personal Records and Goals achieved:
Name 2 or 3 things that have made the biggest difference in your journey:
Nutrition, I think the nutrition made a big difference in the performance.
Swim, I was focused on technique the whole way.
The pacing was key to having a strong performance.
What excites you the most about being involved in triathlon?
The challenge, we are trying to master three sports at the same time.
What would you say to someone on the fence about joining our training program?
Trust the process, it may be different from how you were doing before, but I can assure you that it works.
CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAM? YOU TOO CAN BECOME THE TRIATHLETE YOU ALWAYS DREAMED OF! APPLY 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.
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 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.
What are your daily minimum requirements of yourself? What are the two or three essential action steps you need to take no matter what occurs – because you’re committed to consistency in your efforts to have the healthy life you desire?
I’m not talking about your big, audacious goals for the year or your dream situation coming to life.
I want you to write down what you can do each day – EVEN WHEN YOU TRULY CAN’T DO ANYTHING ELSE — and feel like you accomplished at least something to take you closer to your goal.
Here are some ideas to get you going.
“Meditate for 5-10 minutes each morning after five deep belly breaths and gentle stretching.”
“Move my body with a purpose for 20 minutes a day.”
“Eat right for my metabolic type – with healthy non-processed protein, fat, and carbohydrates daily.”
“Sleep 8+ hours 4-5 nights/ week.”
You can always do more. Well – you can almost always do more. But sometimes you can’t, right? Sometimes life gets in the way with unexpected events.
And on those days, having already checked the minimum items off your daily to-do list, you can go to sleep still feeling proud of yourself – and still on track.
READY TO FIND OUT IF MY PROGRAM IS RIGHT FOR YOU? FILL OUT MY FREE TRIATHLON TRANSFORMATION APPLICATION 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.
Eat a live frog first thing every morning; then, you can face the day knowing the worst is behind you.
So goes a theory about how to stop procrastinating made popular by author Brian Tracy.
He says “eating a frog” is like tackling your most difficult task first thing each day – which is also the one that can do the most for you.
Now, no one is actually suggesting you eat a frog – live or otherwise!
But I bet you have an unpleasant chore you’ve been putting off… and putting off…
That’s been bugging you, distracting you, and making you feel like an irresponsible procrastinator.
So, why not do it today? Right now.
Just imagine how much clearer your mind will be when “It” is finally off your plate. Imagine the brain power you can now devote to other things you’ll enjoy more.
It’s just a matter of making priorities and decisions and then having the determination and discipline to follow through on them. Like everything that’s hard at first, it gets easier each time you do it – and experience the reward.
If you are getting started on your nutrition and triathlon training, my 21-day get Faster Challenge starts on December 1st Thursday. Today is the last day to join.
I will teach you how to eat that frog of putting your health and lifestyle first for 21 days!
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.
Jesse’s story is truly amazing. You will read below how he is extremely modest about his successes, but I am here to shout to the world.
He is a massive inspiration to all of us at Full Circle Coaching, and he doesn’t even know it.
Jesse did his first International distance triathlon the day after we met at a race clinic. He was the very last person on the course and he finished.
When we started training together, Jesse had already lost 300 lbs, and with my program, he lost an additional 40 lbs.
He trusts every step of my process and keeps getting faster and stronger with every race.
Since training with Full Circle Coaching, he has been on the podium in every single race except for 2.
Last year at Ironman Florida he finished in 17:01 according to the Ironman Time clock- so that means a DNF- DO NOT FINISH. He completed the full distance but missed the cut-off time and rules are rules!
So what did Jesse do? He signed up again for Ironman Florida 2022.
He went back this year and blew last year’s away with a 16:25. Freakin’ Amazing Jesse. And he only ran 13 miles as his long run because he sprained his ankle. You see it’s not the big giant workouts that allow you to PR in this way, it’s about consistency and Jesse is consistent year-round with of course regular rest and recovery!
I could not be more proud of you, Jesse; a total Rockstar Triathlete and Inspiration to all. Guess what the next goal is? Sub 15 hours, baby! Let’s do it! Love you, Jess!
Age:
66
Profession:
Electrical Contractor, owner of Electric Service & Repair Inc.
Why you chose FCC to help you on your triathlon/health and wellness journey?
I met coach Erinne after my first triathlon during a race clinic, and I knew I wanted to train with Full Circle!
What is your “A” race for this season?
Ironman Florida is my “A” race.
Please share your BIG goals:
To complete a full Ironman.
Tell me about your successes so far:
I just finished my second Ironman.
What were some of your biggest Improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved:
My swim and bike have improved. I did this race after recovering from an ankle injury, so I didn’t get as much run training as I should have but I managed it.
Name 2 or 3 things that have made the biggest difference in your journey:
1. Being Consistent 2. Putting in the time needed to train 3. Listening to my coach
What excites you the most about being involved in triathlon?
The most exciting thing is how inspiring the triathlon community is. There are so many beautiful achievements and epic life accomplishments for so many. I am also super excited about new challenges and goals for myself.
What would you say to someone on the fence about joining our training program?
Do it!
CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAM? YOU TOO CAN BECOME THE TRIATHLETE YOU ALWAYS DREAMED OF! APPLY 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.
Busy Dad becomes first time Ironman in 12:10 with only 14 weeks of training; Rockstar Triathlete Carlos Guadamuz
Coach’s Notes:
Thank you, Carlos, for trusting the process of my 16-week Triathlon Transformation training program. You are proof that it works and achieved the goal in 14 weeks instead of 16. I truly appreciate your dedication to your goals and how you managed all the training while working full-time, getting to the kid’s soccer games, and balancing life with your supportive wife! You, indeed, are a Rockstar Triathlete!
Congratulations!
Age:
46
Profession:
Product Management – I create, build, and market products. Mainly techy ones 🙂
Why you chose FCC to help you on your triathlon/health and wellness journey?
I wanted to compete in my first Ironman, and I felt I needed coaching for a race as big and complex as the Ironman.
I did my first 70.3 last December 2021 with zero coaching, and although I didn’t have a bad time, I didn’t feel I was at my full potential and the experience was a bit painful.
So, rather than a feeling of accomplishment when I finish it, I had a lot of doubts and “what ifs” in my head. In my own view, the best way to prove myself that I am better than that was to finish a full Ironman. However, this time around I was going to do it with a coach.
I saw coach Erinne giving the pre-race clinic at Miami-Man 2021 and liked everything she said. I also saw her on race day surrounded by her team, all wearing the same colors, which made me appreciate from afar the team spirit and the confidence of having a coach. That positive image stayed in my mind when it was time to choose a coach.
What is your “A” race for this season?
My A-race was Ironman Florida, 2022, because it was my first Ironman. However, the Key Biscayne triathlon last September (international distance) was also a good race because it gave me, entirely unexpectedly, my first podium.
Ironman Florida was a significant achievement because it gave me a lot of “firsts;” my first ever Ironman, my first ever 112-mile ride, and my first ever marathon. To me, it was also an important achievement because I am quite new to triathlons. My first ever triathlon race was MiamiMan, less than a year ago, and my longest triathlon was Ironman 70.3 FL, in December last year (11 months ago). I actually rode a road bike for the first time only 18 months ago and bought my first triathlon bike in May (less than 6 months ago). My only advantage was swimming, as I have swum since I was little, with my first open water competition at the age of 10.
Also, Ironman Florida was a big achievement for me, not only because of those new challenges but also because I only had 14 weeks to go when I started training with Full Circle.
The Key Biscayne International distance triathlon was a total surprise in terms of the result.
I had a 9hr super day the weekend before and another long brick the day before. So, the complete opposite to going into the race fresh. I was actually tired on race day.
However, the objective was exactly that, to test me under those conditions. Also, to practice before Ironman all the elements of a race, mainly building and following a race plan. My plan demanded a fast pace, which I was doubting I could follow. However, I stayed on it during the race and it delivered a category second place. It was a good lesson I was going to take to Ironman Florida.
Please share your BIG goals:
My goals were all based on Ironman FL and they were growing as I kept training. My initial goal was just to finish the Ironman because I was truly uncertain if I could do it.
Then, the goal was to finish it with zero walking during the run (which is something I did at the end of my 70.3).
Then it was the time, initially, it was based on the rule of thumb of doubling my 70.3 times and adding 1hr – I finished the 70.3 in 6:06 so the expected time was 13:12. As I was getting closer to the race I had to build a race plan, which estimated my finish time at 12:25
In the end, I finished with an Ironman time of 12:10, which beat my race plan estimate and was lower than twice my 70.3 time. Not only did I not walk but I achieved a negative split, running my fastest pace at the last 6 miles.
I felt so strong and determined that I didn’t need to stop at aid stations from mile 23rd onward.
Tell me about your successes so far:
I believe the results reflect the training. So, in my view, a key success was to be able to complete and follow all my training as was written by coach Erinne.
I never missed a single long-distance ride, run, or swim.
It was a big success not only because most of the last sessions I broke personal records in terms of distance and time – like my first ever 100-mile ride or my first 20-mile run.
But also because I was able to achieve those without injuries or extreme fatigue. That was a key success for me because it was one of my major fears. Especially after experiencing injuries in the past that made me stop training altogether.
I believe that completing successfully all the training was possible due to different elements.
First, the training plan, which had a progressive approach, included recovery sessions (stretches, foam rolling, etc.), and strength sessions and allowed for resting or down periods. Also, the focus on good technique reduced the injury risk. And then the personal guidance and experience from the coach helped alleviate specific muscle pains when they surfaced, providing tips on technique, and instructing focused strength and stretching exercises.
What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and 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. The Running – based on my 70.3 experience and previous injuries, I considered it my weakest link. However, I surprised myself with my Ironman run.
2. Nutrition – It was the biggest eye-opener for me. I went from just basically drinking water and eating a couple of gels, to building a race plan with calories, carbs, and electrolytes per hour.
3. Training Capacity – I wasn’t sure I was going to complete what I saw in Training Peaks, but I did it all
4. Technique – overall improvement especially on the run but even on the swim which was my strongest sport.
What excites you the most about being involved in triathlon?
For sure the example I am giving my kids. Which I am fully convinced is the best way to lead.
The best way to explain this is through an experience with my older boy. He was nine when I finished my 70.3 and not long after that, he came to me with a website showing a triathlon race for kids and asking me to register him. We started training for two months with very little pushing from my side. He got a good result and we all felt very proud of his achievement.
What would you say to someone on the fence about joining our training program?
As I mentioned before it was the team spirit that caught my initial attention. Full Circle has been able to build a community of people with the same passion, where everybody can help and encourage someone with a question or moment of doubt. I also learned so many things that were crucial to finish my first Ironman, like technique, training methods, nutrition, and overall wellness.
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.
As fall heads toward winter this month, you might find yourself wanting to change your goals with the seasons.
It’s only natural.
The days grow shorter. The air has more of a chill. It might even snow where you live.
But don’t let the change of seasons change your goals. That’s a slippery slope at any time of year, regardless of the temperature.
Your goals are based on year-round values and desires, not ideas that rise and fall with the thermometer.
Now, this doesn’t mean we can’t change our TACTICS for reaching goals. By that, I mean, we can exercise indoors more when it’s cold out, or be more mindful of how much time we’re spending bundled up on the couch.
But the REASONS for adopting the tactics and strategies you’ve chosen? Well, those remain the same. And so should your intentions.
Remember, we reach our healthy living goals not quickly, but over time – by making consistent, steady efforts. We’re talking about HOW WE CHOOSE TO LIVE, not just what we’re going to do right now.
Take comfort and inspiration from the changing seasons. They’re powerful, natural, and consistent, and lead every year to the next step.
So, welcome the winter – and keep your eyes on the prize.
Ready to find out if my program is right for you? Fill out my FREE Triathlon Transformation application 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.
Set Yourself Up to Succeed in the New Year Starting Now
The problem with most “New Year’s Resolution” style goals is that we wait until January 1 to start them, and bolt off the starting line… until we collapse in exhaustion a few weeks into January.
This year, start warming up TODAY for January 1. Follow this step-by-step process to form goals and act on them now, so you can sail into the new year with a month or two of success under your belt.
Think of “goals” in addition to “resolutions.” There’s so much stigma associated with New Year’s Resolutions because most of them fail – quickly. A goal is more resonant, has more weight, and isn’t something you think about only once a year. Still, research suggests that people who state a New Year’s Resolution are more likely to achieve it than those who avoid the word altogether.
Use the time between now and January to practice and discover. You say you want to eat more fruits and vegetables, maybe? Great! You have weeks now to try different types of produce, play with recipes, and experiment with meal prep.
Start workouts now so that it doesn’t feel like such a shocking change to your routine in January. Think of it as a weeks-long warmup or “soft launch” or dress rehearsal. By the time 2023 starts, you’ll be over the jitters, familiar with the location, and ready to really get started.
Mentally prepare for the challenge of your resolution or goal. Think about what you set out to do in previous years. Where were your struggles? What came easily? Stay positive in your mindset, and think about gradual change, not overnight transformations.
Remember to be SMART. Choose goals that are Specific, Measurable, Attainable, Relevant, and Time-Sensitive.
These steps will help you slide into the new year full of confidence and determination to succeed in 2023. There’s no time like today to start planning for tomorrow!
Ready to start this now? Please fill out my Triathlon Transformation application which covers everything mentioned above, and set up your GOALS for a triathlon! Let’s Go!
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.
This is an important reminder about what to think about when struggling with feelings, mindset, and ambitions.
Let’s say you feel down because it seems like you’re not progressing.
You think you’re pathetic and might as well give up because you’re not getting anywhere. You’ve had a few setbacks, injuries, work projects, and life emergencies.
Now, replace all those bad negative feelings with simple facts.
Like this one: You’ve lost 10 pounds since you started eating right.
And this one: You now easily jog 2 miles when before you could barely make it around the block,
or this one: I missed my target goal time for a race, but I took 10 minutes off,
and this one: I did not know how to swim, and I had just completed my first open-water swim, which was terrific.
Get the picture?
This is why it’s important to set MEASURABLE goals. And to record your progress regularly. Because it’s so easy to lose sight of that progress and to let your worries take you down a dark – AND FACTUALLY INCORRECT – path.
We include this as a part of my training program with regular assessments, testing, and video analysis so my athletes have actual PROOF of their improvements.
Think you’re not doing so well?
Ask yourself, “Is that really true?” and 99.9% of the time, it is not!
Sometimes you must forget what you think. What do you KNOW?
Take out your phone or piece of paper and write down a list of all your successes based on facts, not thoughts.
Print out and put it on your bathroom mirror to remind yourself daily of all the things you have already accomplished in life that are awesome.
Then question your current thoughts and remind yourself of the truth!
Ready to find out if My program is right for you? Please fill out my FREE application HERE
I look forward to learning more about you!
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.
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