Blogs

  • Blogs, Mindset

    Results

    Results

    Results come out of hard work. These last several months have been a great example of everyone’s hard work here at Full Circle Coaching. 

    I know we celebrate the podiums, PR’s (personal records) and first times but honestly showing up and crossing the finish line are just as important.
     
    You cannot win every race, or even PR at every race. There will always be races that don’t go as planned, just like life. 

    That’s when you know it’s time to evaluate the race and look back at the weeks leading up to it to see if you really did put in the time and focus as it takes to get better at the sport. 

    You cannot “wing” triathlon! 

    If you want to get better you must look at the limiters and see where you can improve and then put in the time and effort to get better.

    The coaches and I are here to guide you, but YOU must do the work!

    We are are here for you every step of the way and all your amazing results are why you and we continue to grow.
     
    So, thank you and let’s Celebrate YOU and all your hard work!!! 

    Congratulations on your commitment to succeed at triathlon at every level.

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Blogs, Nutrition

    Why Some People Lose Weight Faster than Others

    Why Some People Lose Weight Faster than Others

    This topic can be quite frustrating for those who struggle more with weight loss, so I want to shed some light on this today. 

    A lot of factors play into our weight – the genetics of our body type, our gender (yes, men tend to lose faster than women as a whole), and many other things but I want to focus on the 2 most important ones today.  The ones we have complete control over. 

    1. Our metabolism.  Yes, some people are just metabolically gifted.  Others can’t seem to gain weight no matter how hard they try.  Others seem to have to kill themselves to see the scale budge. 

    Both age and gender play into your metabolic rate but so does your activity level and the amount of muscle you carry.

    So, do your best with your genetics and seriously focus on adding as much muscle as possible and leveraging daily activity (like walking), frequently.

    2. Your stress response.  As we grow up, our stress response is cemented, and it has a lot to do with food.

    Of course, things like your hormone (cortisol) levels can factor into weight loss (or lack thereof), but stress response also impacts our eating habits.

    And considering people are more stressed than they’ve ever been, this is playing a huge factor in the global weight crisis. Cortisol levels affect hormones and your body is tired and wired.

    People tend to overeat (comfort eaters) or under eat in response to stress, and this can have a tremendous impact on our weight.  Do you know your tendency?

    Do you have ways to handle your stress and even make it work for you?

    I would love to hear your thoughts and experiences with this.  Comment below and let me know how this sits with you.

    And if you want my help with this, let me know that too – I’m here for ya!

    I have dug myself out of an over-stressed, unhealthy place many times where I was undernourished, and I have helped hundreds learn to balance stress with food and lifestyle.  I actually include this aspect of my holistic lifestyle coaching into all my coaching training camps and retreats.

    Bahamas Triathlon Retreat registration is now OPEN.  Schedule a call to learn if this retreat is right for you!

    Wishing you well,
    Coach Erinne Guthrie

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Blogs, Mindset

    Grab Your Blinders

    Grab Your Blinders

    Seriously…sometimes after scrolling through social media or checking my inbox my head feels like it’s spinning.

    Today, it seems like everyone in your news feed is selling some magical product – patches, shakes, wraps, pills, you name it… – that has INCREDIBLE weight loss or performance enhancing results.

    And some of them have pretty compelling testimonials. But here’s the thing you need to remember when you’re about to grab your credit card and get swept away in the hype…

    There is simply no way to get around the fact that you have to train and eat well if you want to see and sustain body change.

    And anyone who tells you differently because their pill inhibits fat absorption or whatever garbage either doesn’t really understand what they’re saying or they’re a liar.

    That’s just the truth. And it needs to be said because people are throwing away BILLIONS every single year looking for fixes like these while obesity is a worsening epidemic.

    So yeah, these things don’t work but they make people money so I don’t expect people will stop selling these kinds of things anytime soon.

    I help people achieve amazing results with smart work not necessarily hard work and when they discover how simple it truly is, they stay motivated to keep the “work” up.

    I hope this gives you the extra nudge to embrace doing the work for the health, wellness and performance you deserve and just putting on your blinders when you see outrageous claims.

    As always, if you’re ready to do the work, comment below and let me know so we can get it done and keep the results long-term!  While you’re at it, check out the details of our Nutrition Program.

    Wishing you well,
    Coach Erinne Guthrie

    P.S.  Have you heard about our Bahamas Triathlon Retreat? 
    Join us October 29 to November 2nd.  Learn more HERE!

     

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Blogs, Mindset

    3 Mindset Secrets to Fitness

    3 Mindset Secrets to longevity in Health, Wellness and Triathlon.

    Too often in the realm of fitness we rely on willpower to get us to our end result.

    But we all kinda know how that turns out.

    We lose motivation. We discover willpower is incredibly finite. So instead, let’s look at some mindset hacks to make this whole longevity thing around health. fitness and triathlon much easier…
    Here are 3 mindsets you MUST possess if you want to get and stay fit:
    1. Focus on consistency over everything else. The best thing you can do is keep showing up and not quit. If I miss a day of movement, I feel it in my whole body and mind. It doesn’t mean I push hard every single day, but I do commit to movement of some sort every single day, even if that’s just a walk around the neighborhood with the family.

    2. Have a long-term mindset. This means that no matter how you feel one day, what the scale says, how slow or fast your Strava or Garmin is showing your last run was, you must stay on track. This is knowing what you’re committing to around your health is forever and not just for a certain event, until you’re a certain size, or achieve a certain weight, or finish a certain race. You are in it to win it. I do think having a goal like a race can help you stay committed and create the momentum needed to get you going and keep you going.

    3. Find inspiration daily. Whether it’s listening to podcasts, audible, reading, youtube videos, journaling, being an example to your spouse, partner, or kids… it doesn’t really matter. Find a way to activate inspiration for your path forward every single day.

    I do this during my morning routine- After my meditation practice, looking at my vision board and reminding myself of my big dreams and keeping them in visual sight every single day, imagining what it will feel like when those dreams are realized is what keep me going.

    What are your thoughts? Have you tried any of these techniques before or found something else that has worked for you?

    I promise if you use these in conjunction with one another you will truly transform from the inside out.

    Wishing you well,
    Coach Erinne Guthrie

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Bike, Blogs, Run, Swim

    Slow Down to Get Faster & Burn Fat

    Slow Down to Get Faster & Burn Fat

    So many athletes spend way too much time going fast and hard. Many coaches call this the “Black Hole” of training. Just google it and read the many articles describing the moderately hard effort that makes you feel like you did something but keeps you stuck in the middle.

    Training hard and fast has its place, but if you don’t have any fitness at all you will likely get injured and if you have some fitness and always train fast and hard, you are likely training in this so called black hole of fitness.

    Yes, you can get a certain amount of fitness here at 75-85% effort, on the journey to get in shape and I do recommend a training blocks here.

    But you actually will be able to get faster and have higher performance potential if you train the two ends of the training spectrum: very slow, aerobic and very short and fast.

    Today’s Ill be talking about what the long and slow benefits are, because you really can’t do the short and very fast training without a good base of long and slow.

    What this looks like in terms of training is keeping your heart rate, power and effort level low for a minimum of 1 swim, 1 bike and 1 run session each week.

    If you are just getting into shape, all your training should be here for about 4-8 weeks. At this low intensity you can really work on form and skills to become better swimmers, better bikers and better runners which is a win win.

    Low heart rate does not have to mean boring.

    How low is low? You can perform a Metabolic Efficiency Test with my colleague Connie Sol to find out your Aerobic Threshold. Or, you can take 180 – your age to calculate your Aerobic Threshold heart rate. (180 – 50 = 130, so aim to keep heart rate average around 130 for your long slow swims, bikes and runs). When you know what heart rate you switch over from burning fat to carbohydrate you want to aim to train in in this range for your low heart rate training.

    As humans, we are always burning a ratio of carbohydrate, fat and protein. At rest ,you burn a higher percentage of fat. At very high intensities you switch to a higher percentage of carbs. 

    An added benefit of the slow aerobic training is you stay burning fat for longer periods of time and eventually at higher intensities. There is a nutritional component to this as well. But that will have to be for another blog.

    Why would we want to do that as endurance athletes?
    1 gram of fat gives you 9 calories of energy and 1 gram of carbohydrate gives your 4 calories.

    If you can train your body to burn fat for longer and eventually higher intensities it’s a great thing. You get leaner, you need less fuel to train and race, so there is less chance of gastric distress by eating all those gels.

    Every person has between 40,000 to 80,000 calories of fat stored in the body and at maximum we have about 2000- 2500 calories of carbohydrates stored in the body. So as a fuel source we want to teach our bodies to become more efficient at burning fat. However, most people eat so much carbohydrate, that is the fuel source your body chooses first.
    So especially as endurance athletes being able to tap into fat for training and racing is only a good thing.

    Happy Slow Training!

    Special Announcements:
    1. Join us for the Swim Essentials Series, a three-part, nine hour series of focused swim techniques that will have you gliding through the water. Registration and details here.

    2. The Bahamas Triathlon Retreat, a 5 day/6 night event of cruise, training and hotel stay that culminates with a picturesque triathlon in Freeport, Lucaya. Get all the details here!

     

    Wishing you well,
    Coach Erinne Guthrie

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Blogs, Mindset

    It’s Your Life

    It’s Your Life

    One of the biggest reasons I see people fall off the health and fitness or, triathlon wagon is also the saddest.

    It’s lack of support.

    Be it a spouse, family members, or friends, one of the fastest ways people are pulled off track from reaching their goals is when they aren’t fully supported by those they love.

    This happens for different reasons…

    The person could fear what it means for the relationship if YOU change.

    They could think you won’t be fun anymore.

    They simply don’t understand; the way it makes you feel, the fun and the actual joy it can bring.

    Worst case, they want to keep or assert control.

    It can start with comments about why you’re not eating something at a social gathering, to giving you a hard time over your dedication to the sport and why you get up early and start skipping happy hour.

    Whatever the case is, this is one of the easiest ways to quit on yourself.

    But here’s the thing. You get ONE LIFE.

    YOU are your top priority always. Why not live it your healthiest, most confident, most vibrant, and with the most impact?

    You can even be the catalyst for change in your circle. Invite friends or family to join you.

    But please… never, EVER let anyone talk you out of your journey and dedication to health, wellness and even triathlon.

    Have you ever experienced this or know someone who has?

    Either way, we’re here to support the best version of YOU. To help you balance triathlon in your life in a good way!

    Comment below to let me know if you want my help.

    Wishing you well,
    Coach Erinne Guthrie

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Blogs, Mindset

    The Thing that Drives You

    The Thing that Drives You

    There are so many reasons that people desire to get in shape, lose weight, get stronger, sign up for a triathlon.

    But the reason lies underneath the surface.

    It’s not really about the number on a scale, how much the barbell in your hands weighs, crossing the finish line or anything really to do with being fit at all.

    It’s our desire to FEEL a certain way. It’s the confidence we seek.

    It’s the pride.

    But it’s also often something outside of ourselves that is our biggest driver.

    Our kids. Our grand kids. Getting out of chronic pain. Living longer. Getting off medications.

    So, I’m curious, what’s the top reason you can think of that drives you to become your healthiest self?

    Would love it if you’d comment and share with me.

    Wishing you well,
    Coach Erinne Guthrie

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Blogs, Mindset

    Find Peace in the Struggle

    Find Peace in the Struggle

    Life is a combination of every emotion under the sun.

    We live for the moments of happiness, joy, excitement, and all of the wonderful things that energize us, inspire us, and make us feel complete.

    But what about the tough stuff?

    Broken relationships, body disappointment, poor health and disease, financial struggles…

    I believe that some of the most powerful growth experiences of our lives will always come from our struggles.

    We won’t necessarily appreciate that struggle in the moment. In fact, we might hate it and question why something so awful is happening to us.

    But there’s a lesson and opportunity for growth under it all.

    When you feel these intense struggles throughout your life remember…

    …Thousands or even millions of other people have also experienced this struggle and you are not alone.

    …Life is cyclical and better times are coming.

    …You can become curious about the circumstance rather than fill yourself full of fear and worry. Seek meaning and lessons. Ask what is the lesson in this experience for me.

    …And simply know that you are up-leveling as a person in some way.

    You will be stronger, better prepared, and a more solid individual from this experience.

    I know that it’s hard to see opportunities in struggle, but I promise, if you can shift your perspective, not only will the struggle be easier to manage, but the experience also won’t be nearly as painful.

    The only thing we can really control in life is how we react to things. Manage this well and so much changes.

    I’d love for you to reply and share your thoughts with me.

    Wishing you well,
    Coach Erinne Guthrie

     

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

  • Blogs, Mindset

    It Might as Well be a Horror Movie

    It Might as Well be a Horror Movie

    You want to do a triathlon.

    You join the social triathlon club.

    You show up on Day 1, fully committed, in your new fitness gear, and they tell you to swim, bike or run and you really have no clue how!

    Suddenly it feels like all eyes are on you.

    You start “swimming” or  what everyone else in the group of 200 people is doing and you slowly realize you are alone because everyone is faster than you.

    Then it’s time to bike, except you have no idea how to handle a bike and not get killed on the city streets.

    You can feel the sweat starting to build, but it’s from the sheer horror, intimidation, and embarrassment you’re experiencing – not the exercise.

    You finally get to the run and realize this is the most exercise you have done in many months but you are willing to give it a try. Everyone starts sprinting and the next thing you know, you are hobbling because you pulled a muscle.

    You leave the session totally demoralized and realize “I must not be cut out for triathlon”.

    Rather than deal with the humiliation, you just leave to never return.

    Of course, this is a slightly exaggerated story, but it is a version of a story we have heard from so many of our clients here at FULL CIRCLE COACHING.

    And that’s why we’ve worked hard to create the most supportive, warm community around.  We have coaches to teach you how to swim, bike and run safely at your own ability, help you get strong before you get injured and include a nutrition program for health and performance!

    We’ve got your back!

    Wishing you well,
    Coach Erinne Guthrie

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

  • Blogs, Mindset

    Unless You’re in a Body Cast

    Unless You’re in a Body Cast…

    O.K., well obviously there are other exceptions to this thing I’m going to talk about aside from being in a body cast, but I’m trying to make an important point…

    So often people convince themselves that because one part of their body is injured, has pain, or is recovering from surgery that they can’t do anything.

    Of course, you should always consult your doctor and in the case of major surgeries and the like, sure, REST + RECOVER.

    But here’s the thing…  If your knee hurts, you can still get fit by focusing on upper body and core.

    If your shoulder is injured, you can still focus on core and lower body.

    If your back hurts, there are PLENTY of options for still getting fit while taking the pressure off your spine.

    Maybe you’ve used this as an excuse before or maybe you believe it to be true that an injured body part means no exercise.

    But it doesn’t have to be that way!

    Here at FULL CIRCLE COACHING we know EXACTLY how to safely work around pain and injury so that you can still get your body healthy and fit. We have a tribe of support from @athletixrehab and amazing therapists. and chiropractors.  I myself am in the best shape of my life at almost 50 years old while dealing with an injury. It does not have to be either or, all or nothing when it comes to health and fitness.

    Has an injury or pain been holding you back? If so, I want you to reply to this message and let me know what’s going on!

    I PROMISE that in almost every case, there’s a work around. Let me give you a bit of guidance so you don’t hold yourself back any longer.

    I have had many people come to me and tell me they cannot run. And after meeting their body where it is and building up in a safe and smart way they are running strong. “Everything is figure ‘outable'” as the saying goes from one of my mentors @marieforleo.

    Wishing you well,
    Coach Erinne Guthrie

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.