An Important Concept to Create REAL Change

April 9, 2018February 14, 2024 by fullcircle, posted in Blogs, Mindset

An Important Concept to Create Real Change

I’m always on a quest for self improvement and I wanted to share a key concept that will determine your ability to grow.

The concept of the Teachability Index is something I’ve been exploring, and I think it’s really relevant and fascinating for people looking to change their bodies and lifestyles.

So let me explain…

Two primary factors play a role in determining how teachable and susceptible to growth we are at any given time:

1. Our willingness to learn
2. Our willingness to accept change

Both the willingness to learn and acceptance to change things are massively important to understand and check in with if you really want to create long-term change.

In each area, rate yourself on a scale of 1-10 (1 being absolutely NOT and 10 being ALL IN!)

Willingness to learn – How much time, money, and serious effort do you put into reaching your health and fitness goals?

Are you trying to go it alone or do you have a coach? Are you trying to figure it out yourself or do you seek support in areas that will help you grow? Do you find yourself spending time and money in areas that aren’t essential or do you even know what areas are essential to focus on?

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

Willingness to accept change – You can learn and know things all day long, but until you commit to true change, it’s irrelevant. Maybe it’s spending that money you’ve told yourself you don’t have to get the coach you know you need. Maybe it’s changing your approach that just isn’t working. Maybe it’s tuning out the noise about what works and what doesn’t and not doing the diet/training program just because your friend is or some fit person posted it on Facebook.

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” that your brain likes to trick you with and make those conscious decisions to choose to change and do things differently.

Where are you on a scale of 1-10 in your willingness to 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 Teachability 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 now 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 Teachability Index, the place that we have tremendous growth.

I’d love to know if you have questions about this or how it resonates. And if you’re ready to scale up your Teachability Index, I am here to help. Simply click here to let me know, and I’ll be back in touch ASAP.

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.

Wishing you well,

Coach Erinne
Full Circle Coaching 786-586-6057
Where Performance Meets Balance

Why do I Still Race?

November 16, 2017 by fullcircle, posted in Blogs, Erinne, Mindset

Why do I still race? I could be the coach that used to race. The one who remembers the glory days and now I just sit on the couch eating bon-bon’s, remembering how I used to be healthy and in great shape.

But, that’s not me!

I believe it’s important to practice what you preach and I aim to do just that, PRACTICE!
Because at times it’s difficult to get it all right, Wait!!! Do we EVER get it ALL right???
Sometimes it feels like I do. When I am in that flow state, but mostly I am just behind that, always striving to get back there. And that is what keeps me motivated to keep training after all these years (21 to be exact).

Racing is a privilege and as long as I get to keep racing, I will! There have been too many times over the years that I was injured or sick when racing wasn’t an option so I cherish racing.
I love it! It takes me out of my day to day, shakes things up and pushes me out of my comfort zone. Our minds and bodies need stress to improve, get stronger and faster. There is no better feeling than crossing that finish line, arms overhead, smiling ear to ear with that awesome sense of accomplishment.

Having a goal to get across the line with a new personal record or just get out there and give it my all helps me get my training in on a daily basis. Without that race date on the calendar it can be hard to stay focused on training or stay motivated, especially after doing this for 20 years. However, with a race day set on the calendar I’m much more likely to be consistent. Then there are the races where I participate just to get a workout in with no real goals but to cross the line.

I’m not the fastest triathlete by far, but I’m always just searching for ways to improve and get better just like all the athletes that come to me for coaching. I never in a million years imagined I’d get to a World Championships, but I set this as a goal 3 years ago and this year for the second time I competed in a World Champs. My first time was last September 2016, at Cozumel, Mexico. I competed in the Inaugural Age Group Draft Legal Sprint World Championships and this year in 2017 I raced in Penticton, Canada for the Long Course Aqua Bike World Championships.

Traveling to cool destinations is also a bonus of racing!

The most important reason I race is because I KNOW it makes me a better coach. When I’m racing I am constantly thinking how I can remind my athletes of all these things I am experiencing. The chafe on my neck because I forgot to add coconut oil so my wet suit doesn’t rub. The benefits of chamois cream for a long course race. The best gearing for climbing, the healthiest nutrition that aids in performance; and a million other things that include the good the bad and the challenging. I hope to inspire my athletes to set big goals and work smart and hard to achieve them. Everything I learn I love to share and pass along to them. Racing takes skill, practice and repetition to get better. I have raced in well over 100 races and I have learned a lot but there is so much more to learn and share. Just as much as I love to achieve my goals in racing, nothing makes me happier than to see my athlete’s successes! It’s truly Awesome!

I don’t think my coaching would be as effective if I wasn’t still out there participating and getting the real time information.

I have a rule that I follow about who I learn from. This includes doctors, coaches, therapists. I always look at them and ask myself “Do they exemplify what I want to be like? Look like? Are they fit and healthy? Have they mastered what it is I am seeking advice from them for? Or have they helped others get to where I want to go?”

If the answer is “No,” I’m not likely to follow what they recommend as much as someone who does!

Thanks for reading. Hope to see you at the races!!

Wishing you well,
Coach Erinne
USAT Level 2, 1999
CHEK Holistic Lifestyle Coach Level 3, 2007

Gatorade is Toxic; Choose something better

August 16, 2017 by fullcircle, posted in Blogs, Nutrition

I know! I’m now going to be stalked and killed for going against this big name in sports nutrition but I will let you decide for yourself. I am a fact finder and I look up ingredients if I don’t know what they are and if they are healthy or not.

I have a few resources including thefoodbabe.com, The www.chekinstitute.com and my favorite, a website called www.EWG.org to check my products and ingredients for the facts.

I encourage you to look on a bottle of Gatorade and then look up what the ingredients are. The dyes are known carcinogens and cause neuro-toxicity! Orange flavor Gatorade is made with brominated vegetable oil which is a known cancer causing agent. Why would I drink that?!

I recommend slower burning carbohydrate drink mixes. They range from potato or corn starch or coconut sugar if you are still a carbohydrate burner.

These are some of my suggestions for alternatives to Gatorade:

Organic Tribal Endurance by Natural Force – (My favorite) use the discount code ID-DSZ-705 for savings.

Ucan Super Starch use discount code FULLCIRCLE

And Race RX use FULLCIRCLE for savings.
Start making smarter choices for your sports drinks and stay away from the toxic sugar water!

Wishing you well,
Coach Erinne Guthrie
786-586-6057
www.fullcirclecoaching.co

Make Over your Cleaning Cabinet

August 9, 2017 by fullcircle, posted in Blogs, Doterra Essential Oils

Whats up Triathletes, as you know I love my essential oils. I also hate all the chemicals we are exposed to on a daily basis. I always check out my products at a great website called www.EWG.org

This site will tell you how the products you are using rank from 1-5 on a scale of least to most toxic.

Toxins are added stressors on the body and who needs more stress; We already have work, life and training stress.

Check out the tips below to lessen your toxic load. If you are interested in learning more about essential oils, please attend one of my classes on August 20th (Link HERE) or comment below and I can have an individual wellness consult with you and how to use essential oils in your life!

Make over your Cleaning Cabinet

Many large companies launch “new and improved” cleaning products that claim to protect your family but what they neglect to inform you is that these common cleaning products are lathered with harmful chemicals that have the potential to do more damage than good.

Whether you clean your own home, have a housekeeper, or a combination of both, I am sure there are two things that bother you:

1. Filth
2. Chemicals

Unfortunately, most people are using common household cleaners like big-box store detergent, hand soap, and dish soap which are often filled with harmful ingredients that put you and your family at risk.

My goal is to introduce alternatives to some of the common products you use that are filled with harmful chemicals and ingredients. Oh and you don’t know where to get your oils I can help. I have a WEBSITE where you can order individual oils retail but I suggest becoming a member so you can get wholesale prices and free oils – reach out with any questions and I can help you.

Let’s discuss the MUST HAVE basics…

BAKING SODA: Absorbs and eliminates odor. Use to clean counter-tops, sinks, and tubs. Sprinkle some baking soda on your carpet and vacuum after 15 minutes for a fresher look and feel.
WHITE VINEGAR: Contains natural anti-fungal and antibacterial properties. Cuts grease and dissolves mineral deposits.
CASTILE SOAP: Lifts dirt, cuts grease, and eliminates tough stains. Pour a small amount over baking sheets and pans then scrub for a few minutes for clean, shiny results.
SALT: Salt is an effective scouring agent. Pour salt mixed with hot water down the kitchen sink regularly to deodorize and keep grease from building up.
dōTERRA® FRACTIONATED COCONUT OIL or OLIVE OIL: Great natural cleaner and polisher. Rub it into leather or polish wood surfaces.

BEST ESSENTIAL OILS FOR CLEANING:
-Lemon
-Lime
-Wild Orange
-Douglas Fir
-Eucalyptus
-Melaleuca
-Purify Cleansing Blend
-Thyme
-Peppermint
-doTERRA On Guard® Protective Blend
-doTERRA On Guard® Cleaner Concentrate

Here are some fantastic DIY products derived from the oils above:

Multi-Purpose Cleaning Spray: In a large spray bottle, combine 2 cups of distilled water with 1/2 cup white vinegar and 10 drops Lemon (or any other citrus essential oil).

Freshen the air: Add 15 drops of Wild Orange and 15 drops of Peppermint to an 8 oz. glass spray bottle of distilled water.

Make It Sparkle: For sparkling clean sinks, tubs and counters, mix 5 drops of Lemon, Lemongrass, Peppermint, or Wild Orange essential oils with baking soda and enough water to make a paste. Store cleanser in a covered glass jar because essential oils will break down plastic. Scoop out cleanser with your hand as needed, and scrub and wipe down as usual—a soft scrubbing brush works great!

Disinfectant: Add 4 drops of Eucalyptus, 4 drops of Lemon, and 2 drops of Bergamot essential oils to a 4 oz. spray bottle of distilled water. Use to disinfect hands, counters, doorknobs, toilet seats, etc. Shake well before each use.

Great Smelling Laundry: To disinfect, freshen laundry, and kill dust mites, add approximately 6 drops of Eucalyptus, Lemon or Purify oil to wash cycles. You can also put a few drops of essential oil on a clean, wet washrag or wool balls and add it to the dryer to lightly scent clothes. Make sure you are not using any toxic laundry soaps like tide or ALL- check out your brand at www.EWG.org to see how yours ranks in chemicals.

Clean your Toilet bowl: Sprinkle baking soda and 1-2 drops of Lemon essential oil into the toilet bowl. Spray down the toilet seat and bowl with Disinfecting & Sanitizing Spray. Clean and wipe down as usual.

Okay that is enough for now, but as you can see, there are plenty of ways to makeover your cleaning cabinet.

Are you excited about having other options besides toxins to clean your home? Let me know in the comments below!

Wishing you Well,
Coach Erinne Guthrie
email: erinne@fullcirclecoaching.co

www.mydoterra.com/erinneguthrie/#

PS- Remember I can help you detoxify body and home with essentials oils if you are interested. Joining an upcoming class or set up an in person or online wellness consult today. Text me at 786-586-6057.

Get faster at your next Triathlon with NO training – Watch the video now!

July 25, 2017February 14, 2024 by fullcircle, posted in Bike, Blogs, Mindset, Race Specific, Run, Swim

What’s up Triathletes?

Getting faster for your next race has never been easier – Are you ready to get faster at your next Sprint or Olympic distance Triathlon race with NO additional training?

Here is a webinar recording I did last week for the Multirace Triathlon Trilogy race but the information can be applied to any Sprint, International or Olympic distance triathlon. It is just under 1 hour of awesome information you can apply to your next race. Feel free to reach out to me with any questions or comments.
Click on this LINK to access the recording.

Feel free to ask me any questions 786-586-6057, or leave a comment.

Wishing you well,
Coach Erinne
Full Circle Coaching
Where Performance Meets Balance

Post Race; What Should I Do the Day After a Race?

April 4, 2017November 4, 2019 by fullcircle, posted in Blogs, Mindset, Race Specific

Post Race; What Should I do the Day After a Race?

What’s up Triathletes?
What you do the day after a race can be a little confusing. It depends if the race you just completed was a long, hard effort, an “A” race or just a training race – meaning you are still training for a faster or longer race in a few weeks or months. Most races will take more out of you than a normal training day due to getting up early and all the mental and physical fatigue regardless of how hard you raced. It’s a call you must make based on how you’re feeling when you wake up, how long your race was, and what you’re training for.

Sleep – Please take the day after the race to sleep in or at least take a nap the same day of the race. There is no better recovery tool than sleep.

Complete DAY OFF – If this race was your “A” race and you’re ready to take a break, take a complete day off. Take the time to analyze the race results while they are fresh in your mind by writing a post- race report. Go through all the details of the race exactly how you remember them and write down what you struggled with and what worked well, along with all the race data. You can use the information for strategy and planning for future training and your next race. If you have a coach you would want to review the notes with your coach sometime during that week again while it’s fresh in your memory if you wait too long you won’t remember these things.

Active Recovery – Another option is to do a little active recovery. That means training for 1 hour or less at a very aerobic pace, with low heart rate. Some examples:

– a 45- minute easy spin at 90 rpms with HR under 120.

– A yoga class or some mediation and breath work

– 45- minute swim with fins

– 30-45 min low heart rate run and 15 min stretch and foam roll session

Massage – Heat and Ice bath- getting a post- race massage can really help speed the time of recovery along with sauna/ hot plunge and cold plunges. All this just helps to improve circulation and move the lactic acid out of the muscles so you can get back to regular training without feeling the fatigue in your body from the race.

The mistake I see a lot of athletes make is going right into a hard training session the day after a race and by the end of that same week they are exhausted or sick because race day can be very taxing on the body if you don’t allow one or two days of easy training to ease back into your routine you can end up getting sick or really tired by the end of the week. So even though you may have tapered or gone easy the entire week before the race I still recommend taking one or two days very easy after the race and by the end of the week get back into your training program.

Nutrition – The last thing to consider post race is a good nutrition plan. Hopefully, you rewarded yourself somewhat after the race with a treat that you would not normally eat – like ice cream or pizza. If you are working on your power to weight ratio sticking to your nutrition plan post race can really help you get a big jump on your calorie deficit because you burn so many calories on race day. If you continue to eat healthy that day you will feel so much better the next day. I also really believe in a special reward for race performance, so if you’re craving that pizza or beer or some kind of celebratory food, that’s the day to do it. It’s always your choice.

Then, the next day after the race get back on your nutrition plan of clean eating and drinking tons of water to recover and it will help make you feel so much better going back into your training program.

I hope this article helps you in some way!

Feel free to ask me any questions or leave a comment.

Wishing you well,
Coach Erinne
Full Circle Coaching
Where Performance Meets Balance

Life Savers- 6 Steps to Total Transformation

October 18, 2016 by fullcircle, posted in Blogs, Mindset

How do we stay on course with training, family and work when so much of life gets in the way. If you really want to make triathlon training a part of your daily routine I have found an awesome resource from the book, The Miracle Morning” by Hal Elrod. It was a total game changer for me especially when I started getting busier and busier with my daughter, work and a few health setbacks. It’s an incredibly easy read and I listened to it in the car in a week on Audible.com I immediately started implementing the 6 Life S.A.V.E.R.S. Hal describes in the book. I have never accomplished so much in such a short time. Below is a recap of the book, but reading it will clarify a lot of details. Hal also has a ton of resources on his website for free that you can download.

#1 Silence – Practice Silence Daily. The benefits of meditation are undeniable and scientifically proven. It really is simple and the benefits are tremendous. Improve concentration, immune function, reduce and manage stress. In as little as 2 min/ day but ideally 10-20 minutes you can have all of these benefits. I wake up and include it every morning and it completely sets up my day in the best way. Some Apps to try are Address Stress; Deepak Chopra 21 day meditation (Perfect Health is a favorite); Insight Timer, are just a few. The Release Technique by Brendon Burchard is a very simple way to start. I also incorporate my breathing exercises while meditating, so I am actually improving lung capacity and CO2 tolerance at the same time. Try Box Breathing – inhale for 4-6 seconds, hold your breath 4-6 seconds, exhale 4-6 seconds and hold your breath out 4-6 seconds- keep repeating for as long as you have time.

#2 Affirmations – Say them OUT LOUD! When you say affirmations out loud you are literally reprogramming your brain’s subconscious or operating system. Use them for every area of your life. And say them every morning out load after your Silence.

Use this template: I am committed to (insert behavior or activity) so that I can (goal you wish to achieve) by (deadline you wish to achieve by). So, for example- I am committed to running 4 days/week, every week by the 30th of November using a speed work training program so that I can run a 23 minute 5k by August 1st, 2017. Or, I am committed to doing 5 minutes of yoga and box breathing every morning for 5 minutes by the end of the week. You get the idea. I include an affirmation for every aspect of my life: Spiritual, Relationships, Family, Business, Fitness, etc.

#3 Visualization – See your end result exactly how you want it to be. Tap into emotions, smells, physical feelings and visual displays of your exact outcome- this works for everything, not just sports! Make a vision board.

#4 Exercise – I would bet almost everyone reading this already exercises and knows the benefits. Something to consider is if you have a balance between working out and working in. Or applying an intention and or purpose for every training session. I find the more intentional I am in my training and recovery the better my results.

#5 Read – There are definitely times when I find it harder to read since I became a mom and entrepreneur, but with Audible.com this becomes SO much easier. Every car drive I am listening to a book. I also listen to podcasts and videos as well. All count towards reading and learning and bettering yourself. If you commit to 5 pages every day, that adds up to 1,825 pages or over 9 books a year!

#6 Scribing or Journaling but the S is better on the end of the acronym SAVERS. It’s great to just record your thoughts every day. Some days I write longer than others. I can self -reflect and get thoughts out of my head. I usually write down all the things I am grateful for everyday. Even the struggles because this can allow you to accept things as they are and move through them. “I am so thankful and grateful for my foot injury because it has allowed me to slow down and appreciate when I am pain free, what could have caused the injury and how to get better”

Get the book today and start your transformation. It is absolutely amazing how well this works and you won’t be disappointed. Try the 30 day challenge at TMMBOOK.com.

Wishing You Well,

Coach Erinne

Remember to reply and comment below and share with anyone you think would like to read. Also feel free to email me at Info@fullcirclecoaching.co to ask me to write about anything triathlon or health and wellness related.

Thanks for reading!

How to Take Minutes Off Your Triathlon Transition Time Instantly

October 11, 2016February 14, 2024 by fullcircle, posted in Blogs, Race Specific, Run

It’s all about the socks

Socks or no socks???
I don’t recommend wearing socks for short course racing or training (sprints and Olympic distance triathlons) because it slows you down.

Not wearing socks can save you tons of time in your transitions. Putting dry socks on wet feet while balancing on one leg is no easy task, especially when your heart rate is at 160 or higher. So, why not learn to race with no socks. It’s simple really!

My trick to not wearing socks is using baby powder and some kind of non- petroleum type lubricant.

Put your run shoes on and walk/run for just five minutes.

Notice areas on your feet where you feel any chaffing or rubbing around your heel or anywhere on your foot. That is the place you want to take your foot out of your shoe and add a little dollop of lubricant. Then continue running for just five more minutes, then put socks on if you are running longer.

Watch How to Video Here

Next time you go running do the same as above but run for 10 minutes. Continue adding five minutes duration onto each run with no socks. The baby powder helps absorb moisture in your shoe from the swim and or sweat. Using a squirt of baby powder in each shoe with a little lube on all the rubbing points will help you stay blister free and allow for a super quick transition. Of course make sure you are using Riplaces to make your transition even faster. Riplaces are elastic, no tie laces that allow you to slip your running shoe on like a slipper, no tying needed. Use fullcircle to receive a 10% discount on a great pair of laces.

Happy Transitioning!

Remember to comment if you liked this blog and or have any questions you’d like me to answer regarding triathlon training, racing or heath and wellness.

Wishing you Well,
Coach Erinne

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