Blogs

  • Blogs

    The 8 Exercises To Perform To Have The Body You Want

    The 8 Exercises To Perform To Have The Body You Want

    I’m going to be honest – there’s a lot of hype in the exercise world today.

    It almost feels like whoever can do the most creative exercises wins some kind of award.

    But the truth is…that’s not a good use of your time because it’s not going to get you the results you probably desire – a lean, defined, healthy body that enables you to perform daily life functions and that will allow you to age gracefully.

    And let me tell you – this is not about cardio and crunches!

    Today I’m removing the fluff and sharing with you the EXACT exercises you need to do to get results. There are 8 fundamentals of human movement : Squat, Lunge, Push, Pull, Rotate, Bend, Walk and Run.

    This list of exercises are all you need to perform a few times per week

    1. Deadlift
    2. Squat
    3. Lunge
    4. Chest pressing/pushups
    5. Overhead press
    6. Pull ups
    7. Rows
    8. Weighted carries

    Are you surprised by this?

    Of course, form is of the utmost importance when you weight train and the number of sets/reps/weight you use should be determined by your expert coach.

    I guarantee if these exercises are consistently incorporated into your routine you will look, feel, and move the way you want to.

    Need help with performing or programming these? That’s what I’m here for, we’ve got your back! Schedule your one on one strength session today.

    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, Nutrition

    Fast Meal Ideas

    Whole Foods Hot/Cold Food Bar

    Fast Meal Ideas

    Too many times throughout my career I’ve heard about the necessity for fast foods or unhealthy food consumption because of lack of time.

    But really, I think it comes down to two things:

    1. Lack of education and simply knowing that healthy food is just as easy
    2. The willingness to choose healthier options

    So, today I want to share with you a few of my favorite breakfast, lunch, and dinner ideas that are literally JUST as fast as hitting a drive through or grabbing unhealthy options.

    BREAKFAST

    • Organic meal replacement shake with water or organic milk of your choice (doesn’t get easier than that!)
    • Pre-Made hard boiled eggs and an avocado with real sea salt

    LUNCH

    • Reheated leftovers from last night’s dinner ( I do this every day over a fresh salad)
    • Pre-fixed salad kit from the grocery store (just throw some pre-boiled eggs or pre-grilled protein on top)

    DINNER

    • Grab from a hot bar – there are so many great, healthy options! (like at Whole Foods – this is probably faster than the drive thru line!)
    • Get a rotisserie chicken and roast some veggies in the oven for 15 minutes with coconut oil and sea salt.

    Get rid of calorie-laden beverages, and you’re good to go!

    I hope you see how easy this can be! I am all about health with ease.

    Let me know which you’re going to try!

    P.S. If you need more support around your nutrition reach out now! I have a 1 month nutrition plan to help heal your gut if you have any digestive issues and to learn to eat right for your metabolic type. 

    Click here to sign up for the Nutrition Program.

    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, Nutrition

    Assumptions Made About Fit People

    Assumptions Made About Fit People

    I am adamantly against making assumptions about people.  You’re probably aware that there are plenty of assumptions in society made about overweight people.  I do not agree with this.

    But there are also assumptions made about fit people.
    Some I’ve heard include:
    • You’ve always been fit so you don’t know how hard it is.
    • You love vegetables and don’t crave junk food.
    • You love working out, so it’s not a struggle for you to get it done.

    And the reality is that these things are completely untrue!
    Fit people still have to make conscious choices daily for their healthy habits, which is hard for them too!

    Fit people would rather have pizza than salad a lot of the time.
    Fit people are often unmotivated or too exhausted to exercise.
    The main difference here though is that fit people simply want the result more and they’re willing to consistently make the harder choices.

    The Dream is bigger than the sacrifice they are making to achieve it.

    Do you have a dream for your health, fitness or for racing and completing a triathlon?

    I share this message with love today and so you know that I empathize with you, no matter which side of the spectrum you’re on.  In my life, I’ve learned the importance of not making assumptions and have consciously worked to let them go.

    Do you have any assumptions you’ve let go of?  I think this is such an important topic, so please let me know what you think in the comments below.

    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, Nutrition

    5 Ways to Lose Body Fat that have Nothing to do with Dieting

    5 Ways to Lose Body Fat that have Nothing to do with Dieting

    Even as a Fitness Professional, sometimes I feel my own head spinning with the amount of diet plans, supplements, coaches, and offers on the market.

    It almost seems like every Facebook friend is selling a different solution.

    So, today I want to offer you 3 ways that you can drop body fat that cost nothing and don’t require the next crazy fad diet…

    1. Speak kindly to yourself. I fully believe that our bodies become what we say they are. If you’re constantly telling yourself that you’re fat, lazy or out of control, your behavior will reflect those things, and ultimately, so will your body. Celebrate your body daily for the miracle that it is! Trillions of cells all working together at the same time doing a million different things. The human body is truly awesome. Thank you body daily.

    2. Visualize yourself creating the body and performance you dream of. In your mind’s eye, every single day see the version of you that you desire to become moving throughout your day, practicing the habits you want to commit to, and creating the body you want.

    3. Pay attention to your triggers. Notice the emotion, experiences, and/or people surrounding your choices for bad food or skipping exercise. Change the routine. Surround yourself with different people. Choose to assign different meaning or emotions to those trigger experiences.

    4. Sleep 8-10 hours a night. You burn more fat during sleep than any other time in the day. Sleep is restorative and will allow your mind and body to perform better at work and during training.

    5. Do more low effort aerobic exercise with your mouth closed only breathing through your nose. This will ensure that you are burning more fat during exercise than carbohydrates. Another simple way to be sure you are in fat burning mode is to take 180 – your age and keep your heart rate under this number while you exercise for an hour. (180 – 50 = 130, so keep your heart rate under 130 for the whole hour walking, running, cycling,
    or if you practice Yoga, try keeping your mouth closed.

    Changing patterns and habits changes outcomes. Creating change is never easy, and sustaining it for a lifetime is even harder.

    But I promise that if you incorporate these behavioral and movement pieces into your daily routine, you will begin noticing a huge difference in yourself that will also show up in how your body looks.

    What are your thoughts on this? Comment below, are you willing to try any of these?

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

    Wishing you well,
    Coach Erinne

    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, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

  • Blogs, Mindset

    Walt Disney Lied

    Walt Disney Lied 1

    I don’t know about you, but I remember very vividly growing up, one of the famous Disney songs: “When you wish upon a star Makes no difference who you are Anything your heart desires Will come to you…”

    This is partially true. I absolutely believe that we can make any of the desires of our heart turn into reality.

    But it’s missing a lyric between lines 3 and 4…

    It’s the line that talks about the ACTION needed to a bring your dreams to fruition.

    Because here’s the thing, a lot of people have dreams and desires, but they spend all of their time in the wishing, dreaming, hoping, and planning stage then, suddenly days, weeks, months and years have gone by and life is no different. They are not reaching their goals.

    Their bodies are no different (and in many cases, they’re even worse). In a triathlete’s life, they are burned out, getting slower, injured and not happy with results. Life will pass us by if we let it.

    People age without ever truly loving and feeling confident in the body they’re in or learning what it’s capable of.

    People die early deaths because they put their dreams off for too long, without asking for help, communicating on a deep level, and giving it 100% because they don’t think they deserve it.

    People put off living an exceptional, exciting, and fulfilling life until it’s no longer possible.

    Because our dreams don’t chase us, we chase them.

    But if you’re not in the chase, then those dreams will always be that distant wish and hope.

    So, is there an area in your life around which you have big hopes and dreams but have failed to act? Do you want to wake up with more energy? Have a strong, successful body that you love looking at in the mirror and can do anything you ask it to? Learn how to swim, bike, run and cross the finish line in a triathlon? Complete an Ironman Triathlon? Get on the podium? Qualify for a World Championship?

    I’d love for you to share with me by replying to this message. let’s talk about how we can get you into ACTION!

    Because your dreams don’t deserve to wait. Reply to this message and let me know you’re ready, and I’ll be in touch with you ASAP.

    I’ve got ya!
    P.S. Please share this message with someone who needs to hear it.

    If you are interested in learning more about Full Circle Coaching, call 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, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

  • Blogs, Mindset

    Coming Home To Your Body

    Coming Home To Your Body

    There’s such a strong message in the world about what your body should look like, and it can create an unimaginable heaviness inside of us and chronic feelings about not being good enough.

    Perhaps you’ve experienced this?

    I know I have. And you might be thinking – “But you’re a fitness professional! How is that possible?”

    Oh, but it is! The pressure and the standard is very high in my industry, so believe it or not, I absolutely relate to what you might be experiencing.

    And I want to introduce this idea that brings me so much peace…

    It’s the idea of coming home to your body and to yourself.

    It’s where you honor, nourish, love, and appreciate the body you’ve been given.

    It’s where you actively and regularly identify things about yourself that you absolutely love.

    It’s where you take pride in the things you do to take care of yourself – exercise, eat well, rest…

    It’s where you become part of a community or tribe of people all working toward finding that home and feeling peace with their bodies.

    More than anything, it’s about releasing judgement, guilt, and negativity toward yourself.

    If coming home to your body is something that you think could shift your life for the better, please hit reply and let me know. I will read every message personally, and it would mean the world if you shared your experience 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

    Once You Accept This in Life, Everything Changes

    Once You Accept This in Life, Everything Changes…

    You can’t control everything that happens around you.

    But you can control you.

    You can control how you respond to things.

    And the current state of your health and body are absolutely the result of the decisions you’ve made (barring certain illnesses and conditions).

    We can blame the kids.

    We can blame work.

    We can blame the days for not having more hours in them.

    But the truth is, you’ve ended up here, in this state at this moment, as a result of your choices.

    Neutral choices do not exist.

    Every food makes you healthier or unhealthier.

    Every time you choose to lift a weight or take a step…or not…makes you healthier or unhealthier.

    When you can see everything as a CHOICE in your day, it becomes an opportunity to move closer to your goals or further away from them.

    Understanding how this adds up over time makes it easier to brace for the compound effect, for better or worse.

    So, what has been the result of the choices you’ve made for your body up to this moment?

    Are you happy with the outcome or do you wish you’d done some things differently?

    If you know you need to take action right now to change things, we are absolutely here to help.

    That’s right, we exist to help and serve those who are ready to make serious changes, and we’ll walk the road with you every step of the way.

    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

    Challenge Your Truth

    Challenge Your Truth

    Have you ever wondered where your beliefs come from and why you believe certain things about life and the world to be true?

    If not, that’s ok, but I want you to keep an open mind for me as you read this…

    You see, many of the belief systems we have aren’t our own. They are imposed on us by parents, society, teachers, cultures, etc…

    For example, what defines a successful life for most people is the traditional story – go to school, get a great job, have a beautiful family, work hard until you can retire, then kick back and enjoy life.

    Today more than ever that belief is being challenged. People are beginning to crave a different narrative. But that’s been the predominant one for over a century.

    Another example more closely related to what I do is the common belief that people just don’t have time for exercise or preparing healthy meals.

    But what is true, is that other people with just as busy of a schedule do find the time.

    So, if the belief system around time was true, no two people with the same type of schedule should be able to find the time to take care of themselves…

    Of course, the time belief system we are using here as an example is faulty and false.

    I hope this is making sense.

    Today I want to challenge you…

    Write down 5 beliefs that you have that hold you back from achieving the life you desire.  Even if right now you believe the excuse or thought is 100% legit.

    Then, ask yourself – “What else is possible? Is this really true?”

    When your beliefs are deeply rooted by habit and by the people who surround you, it can be very hard to break free from them. But with effort, it is possible.

    I promise you that any thought you’re holding on to that keeps you from creating the life and the body you desire is a false truth no matter how real it feels right now.

    Challenging your beliefs and the meaning you give them is one of the first steps to taking new action to create change in your life.

    So, what 5 beliefs did you come up with and how can you begin to shift them to create new, empowering belief systems?

    Let me know! I’d love to hear from you.

    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

    Natural Ways to Anti Aging

    Natural Ways to Anti Aging

    While wisdom certainly comes with age, so do a lot of other things – like decreased bone density, slowed metabolism, frailty/weakness, sleeplessness, and excess body fat – just to name a few.

    I’m not here to talk to you about decreasing wrinkles, but I’m here to share my top 5 tips for keeping your body as young as possible for as long as possible.

    1. Eat an anti-inflammatory diet – focus on consuming mostly lean proteins, vegetables, healthy fats, and fruits sparingly. Avoid refined sugars, chemical additives, and processed foods.

    2. Strength train – maintaining your strength and muscle mass as you age will keep you both looking younger and living better/longer. You’ll also keep your metabolism, bone density higher and prevent injuries.

    3. Sleep more – your body repairs and recovers in essential ways during sleep. If you’re sleep deprived, you’ll age faster, among a variety of other consequences.

    4. Have self-care practices and goals – humans need something to work toward and to take care of themselves. We need things to keep us engaged, motivated, growing, and creating impact.

    5. Stretch more – keeping yourself limber can help in a variety of ways from being better able to enjoy daily activities to avoiding serious injury in the case of something like a fall.

    6. Drink half your body weight in ounces of spring water daily – Most of us are chronically dehydrated and adding a pinch of real sea salt to every glass of water can hep increase absorption into your cells.

    These are just a few ideas you can easily implement into your life today.

    I’m curious…do you have anything special you do to keep yourself young? I’d love for you to reply and let me know!

    If your health and fitness are areas in your life you need some help with, simply click here, and I’ll be in touch right away.

    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.