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.
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.
“How do I get off sugar and junk food? It’s so hard!”
If you feel alone in this struggle, please know you’re not.
Most people don’t succeed from mainstream diets, even when they go all in on them.
Why is that? Is it because the diet or lifestyle habits to succeed are not practical?
Or you might be thinking you are not determined enough or simply lazy.
Though some of the factors we’ll cover will make you feel low in energy to the point you may feel it’s laziness, no, it’s not.
Here’s the thing, when one is “overweight” or “on a bad diet,” there’s a lot more going on than just needing to lose weight, stop eating sugar and grains, lower calories, or whatever else has been suggested.
Most of these diets or plans are based on a few pieces of the puzzle.
If those pieces are missing for you, you’ll do great on the plan or diet.
However, if they’re not, or if something else is missing, they won’t work — because you need all the puzzle pieces to succeed.
For most people, suddenly cutting out sugar or lowering calories, or eating the “perfect” food without addressing any other vital factors is:
a) almost impossible
b) somewhat destructive to overall health, and
c) not very helpful.
When trying to lose weight or get off sugar and junk food, there are many different bodily factors to take into consideration:
Hormones – both those responsible for energy use in the body and those that control cravings.
The type of foods eaten – not just calories.
Bacterial and yeast infections cause sugar cravings and steal the nutrition you get from food.
Age, as things change in the body. What is right before 40 often isn’t after 40.
Digestive ability – or lack of it.
Cellular structure and cellular addiction.
Insulin resistance, where your cells don’t receive the energy they need from food and demand you eat more.
If we don’t think about all of these, mainly if one or more are missing pieces for you, then success will be limited, making it easier to give up.
It’s nearly impossible to “quit sugar” if bacteria in your intestine demand it, you are insulin resistant, your cells aren’t structured to receive something else, or there’s an addiction to sugar that’s as hard to quit as heroin.
The type of bacteria in your lower intestine is based on what kind of foods you’ve been eating.
So, while the bacteria may have gotten to your small intestine and taken root there because they weren’t killed in your stomach, they thrive and grow because you’re feeding them what they like.
These bacteria will communicate to your brain the same way your actual body cells do, telling the brain to create cravings for more sugar.
The more you feed them sugar, the more the bacteria grow and the more sugar they demand.
If we stop eating sugar, then life becomes an emotional roller coaster due to the intensity of the cravings because, after all, if they don’t eat, then they’ll die. And they don’t want to die.
Which leads us to the other side. These bacteria, whether “good” or “bad” bacteria, absorb toxins that come through the intestine.
These can be herbicides like glyphosate, plastics, metals, or thousands of other chemicals in our water supplies and food.
Not only do these bacteria demand sugar and make you feel terrible if you don’t provide it, but if you were to push through these demands to the point that they did die, they would release the harmful toxins they’ve been holding onto once dead.
This can make you feel urges for sugar and also be quite sick until these toxins are cleared out of your system.
This is part of the “Keto Flu” you may have heard of when people come off carbs. It’s natural and not fun.
We also need to ensure your detox and digestion pathways are set up for success to quickly rid you of this while at the same time providing your body exactly what it needs to remove cravings fast.
Thanks, Dr. Minkoff for sharing this information.
If you are looking for guidance on cleaning up your gut and nutrition safely and healthily, sign up for my 6-week Nutrition Essentials course and dial in your desired results with all the support you need.
Start TODAY and get your gut healing protocol bonus as well as, your own copy of the “How to Move and Eat Healthy” book.
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.
It’s not the type of diet you’re probably thinking, although I do have to be careful this year of how much Halloween candy and then Christmas cookies I’ll down.
I’m talking about going on a distractions diet.
See, unless you starve your distractions, you can’t feed your focus the right things.
I’d argue that with the upcoming holidays, end of year events, and more, unless you are intentional with where you choose to place your focus, the fourth quarter will be a flop rather than a strong finish that each of us probably wants.
A strong finish starts with being clear on our intentions and following through with aligned actions.
Intention is asking ourselves:
What do I need to focus on? (not ‘want’ to focus on)
What distracted me yesterday from doing strong work?
What could distract me today if I’m not careful?
Write it down.
Put it on paper so you can put a plan together instead of trying to do it all in your head.
After you set the intention, you build a plan of action.
You often don’t get nearly as much done as you want to because you are constantly getting distracted by things we have the power to silence.
Close your email browser and instead set an alarm for 3x times day you’ll check it (7am, 12pm, 4pm). Stay out of your inbox otherwise.
Turn off ALL social media notifications. You don’t need to know the second someone liked your Facebook or Instagram post.
Turn OFF your phone ringer. This will keep new emails, text messages and alerts from pulling your attention out of necessary work to check them.
Turn ON your alarm. Set a timer for 30-minute windows. Dive into a project and when the alarm goes off, stretch your legs, go outside if possible and put your feet on the ground, grab some spring water or fist bump a teammate. Repeat every 30 minutes.
If you want to feed your focus, you’ve got to learn to starve your distractions.
Some distractions are outside of our control, but many of them?
We 100% own the power to silence them, we just simply choose not to.
If we want to win this quarter, we have to choose where we put our focus.
Thanks, Jake Thompson, for this great reminder.
Let’s finish the year strong; We are cheering for you.
Are you looking for help with this and your nutrition- Still time to join or Nutrition and Lifestyle essentials program. All the details are here and we start tomorrow.
Set up your call with me HERE to answer any questions.
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.
What’s up, you guys? Coach Erinne here. And I wanted to talk about the possibility of doing things a little differently.
I have so many athletes that sign up with me, and they give themselves enough time to achieve the goal and then life happens.
We have a certain amount of time for each distance of race.
For a sprint race, you need six to eight weeks. Olympic, typically eight weeks to 12 weeks is the minimum amount of time to train so that you show up at the race and you feel good across the finish line.
For a 70.3, four months minimum. And that’s with a base of training before that four months starts. That’s four months of focused training.
And then for an Ironman, you can get it done in four months. But six months to even a year is preferable.
And so why do I recommend all of that time? The reason is, because it’s just human nature that you get started, they’re super motivated. And after the first month to six weeks, things start to fall apart.
Whether they couldn’t control themselves and start as slow as I asked them to perhaps. Or they just pushed too hard too fast too soon. Whether they’re with me or with another coach, that’s a very common thing. You want to do better, you want to get faster. And you have this giant goal at the end of this time period. And your ego’s like, “You need to go faster. You need to do this better,” right?
But there is definitely a better way, okay?
So you guys have heard me talk about Strong before Long, and Fast before Far. But you can’t even go fast until you’re strong. You have to be strong first.
So what if you guys … Or you guys and gals who are doing triathlon and you’re tired of showing up to the race, all patched together with KT tape all over your body, because you’re hurting.
You’ve changed your time goal because you haven’t really put in the time training.
You procrastinated that first two to four months, and it was six weeks till the race. And then you finally kicked in and started training and doing what was required. Is this you??
It’s not those occasional, big giant workouts that help you cross the finish line. (they can help but) It’s actually the day-to-day, week-to-week, month-to-month training that gets you to the goal.
And the goals are different for everybody. If you have a goal just to cross the finish line and barely survive (I don’t really like to train people to do that). I’d rather have you cross the finish line and be like, “Hell yeah! I just kicked ass on that race. And I am ready for more. I am super proud of my accomplishment!”
Don’t get me wrong, every time you cross the finish line is a win.
But what if you could cross the finish line having done the work leading up to it?
Yes, Ironman, triathlon takes work. You can wing a sprint, you can wing an Olympic. But you cannot wing a 70.3. And you cannot wing an Ironman. I was at Cozumel 70.3 a few weeks ago and it was SO hot during the run. Everyone was suffering, but the ones who suffered less, trained more.
It’s just the truth! 70.3 and Ironman is hard, you guys. It is fucking hard. Excuse my French.
If you don’t put in the time, it’s harder. Right?
So what if you decided to do it a different way?
What if you decided to show up and start doing your strength training now?
You get that video analysis and you get that strength assessment and mobility assessment.
You start stretching, you start doing your strength training specific to Swim, Bike, Run.
You start aerobic, building your aerobic base by keeping your heart rate low. And just improving your fitness, right?
Then as four to six weeks go by, we start to test you. We create your training zones. Then you start to do your intervals. You’ve been consistent, you haven’t had a setback.
You’re taking care of your nutrition so you didn’t get sick. You didn’t get a cold, you didn’t catch that cold because you’re actually recovering when you’re supposed to.
You’re sleeping eight hours a night every night. You’re taking care of the whole body, the whole mind, the whole process to help you feel fucking amazing across the finish line.
And I’m proud to say it that at Full Circle Coaching, that’s what we strive to do for you guys.
We want you to have the whole package. The nutrition, race day nutrition, as well as day-to-day nutrition, immune boosting, making sure your sleep is dialed in. Supplements, yes. You can’t supplement your way into a healthier body. So nutrition comes first. But definitely, you need supplements to help support your journey. Triathlon is a big stressor in your life.
So from there, strength. As I said, strength and mobility are specific to the sport. And also make sure your strength is in other directions besides just going front and front forward like triathlon is.
Then put in the time to train. Show up to the track, whether it’s with me holding your hand or not.
So triathlon is a lonely sport. And sometimes people get upset when they have to do 100-mile bike rides on their own. Or they have to do an 18-mile bike ride. But you’re not racing with friends. Yeah, they might be at the same race, but it’s your race. It’s you against you. You compete with yourself, right?
So I’m here to ask you if you’re ready to try doing it a different way. And if you are, I have a great way to set yourself up.
So, I’m starting my Nutrition Essentials course this fall. Along with a strength training program to help you guys set up your year to have an epic year in 2023.
So that is two months, two to three months, the end of 2022 is going to allow you to have a kick-ass spring into the whole 2023 season, whatever your races are.
So I have athletes signing up for Puerto Rico 70.3, for Clash Miami in March. Guess what? The training starts now. And it doesn’t mean you can’t do a triathlon in the meantime. There’s Key West, right? There’s Miami Man that you can still keep up your Swim, Bike, and Run. But the focus is going to be on nutrition and strength.
So are you ready to do it a different way? I’d love to have you join me. DM me if you’re interested in the details. I have an application I can send you to see if we are a fit. Let me help you get there by doing it a different way.
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.
Most people spend a lifetime clear on what they DON’T want for themselves.
That creates a constant state of yearning for more.
But it’s confusing for our brains because we often don’t get clear enough to tell our brain what we actually desire.
This creates a low likelihood of ever getting what we actually want – it’s because we aren’t being completely intentional.
A lot of people go years and years LIVING like that. Just doing it for no certain reason. Or for all reasons. Or for any reasons.
But if you want to get somewhere – if you want to create the thing that you want – then you must be intentional.
Why am I doing this?
Who’s it for?
What result do I want – and when?
It’s how you begin to establish a life of meaning.
A life that means what you want it to mean. That should include a healthy lifestyle, a proper weight, a good relationship with food, etc.
A life of meaning must include other priorities, too.
But priorities are, by definition, not haphazard. And healthy habits don’t just form on their own.
Choose to live the life you envision for yourself. Then … CREATE IT!
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of! APPLY 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 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.
In this fast-paced, high-pressured world, life is ALWAYS happening around us.
So many things are beyond your control – all the people and institutions and natural events of the world really have nothing to do with you!
But here’s what you can control: your own words and actions.
You can listen to your heart, acknowledge your desires and disappointments, and then let go and surrender to this wondrous, empowering constant of the universe: What you do is all up to you.
Success isn’t just what happens TO you or AROUND you. It’s what you do about it YOURSELF.
It’s the choices you make day after day, situation after situation.
Look at this relatively minor example to see what I mean.
Let’s say you’ve recently committed to running outside three times a week, but your town has been hit with thunderstorms every day.
What do you do?
Stay home and channel surf? Or go to the gym and use a treadmill?
Another example:
You go out with friends who order heavy appetizers and rounds of beers, do you join in because you feel like you have to, knowing you’ll regret it later? Or do you enjoy sensibly so you can stay on track?
Seriously – these are the kinds of little situations that we all face every day. And it’s through making the right choices that we succeed.
It’s called going with the flow.
It’s not called blaming someone or something else for a situation that is out of our control.
So – decide right now: When it comes to taking care of yourself, are you in or are you out?
Ask me about my Nutrition Reset that starts in October.
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of! APPLY 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 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.
