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  • Blogs, Mindset

    How to Eliminate Excuses

    How to Eliminate Excuses

    When we were kids, we could find excuses for anything, right?

    For not going to bed on time...
    For fighting with siblings...
    For not getting homework done...

    As adults, we’ve learned to take responsibility for our actions and failures – at least most of the time. But there’s always a supply of excuses waiting within reach whenever we want to use one, including about our health and fitness. 

    Your spouse, your kids, the traffic...
    Your boss...
    Your biorhythms...

    On and on…

    So how do we get rid of this childhood habit once and for all?

    Here are some of my best ideas for eliminating excuses…

    1. Realize you’re only hurting yourself when you find a scapegoat. It doesn’t hurt the coach, your significant other, your doctor … anyone else.
    2. Let go of the persecution complex. Traffic doesn’t happen to just you. Everyone’s boss throws a wrench in their plans sometimes. Nobody “feels like it” all the time, even those who seem divinely motivated to make it look easy.
    3. Stop comparing yourself to others. It only sets you up to feel “less than” and not good enough, which undermines your motivation and negative self-talk.
    4. Seek inspiration from others who keep getting up every time they fall. This can be someone at work, a friend at the gym, or even a figure in fiction. 
    5. Acknowledge your strengths and weaknesses alike. Let’s say you’re good at getting to the gym on time, but you don’t work as hard as you want. OK – great! How can you build on that? Work out with a friend or trainer, take a group class, or meditate for a few moments before you walk in? What you don’t want to do: Tell yourself it’s someone else’s fault that you’re not quite hitting it.
    6. Scratch the surface. What’s underneath the need to make an excuse? Are you afraid of something? Feeling insecure or intimidated? Whatever it is, a little introspection can help identify the source, and from there, you’re closer to eliminating it.
    7. Repeat success. When something works for you, repeat it. Think about why – and how you can apply the lesson elsewhere.

    I’d love for you to hit reply and let me know which tip is most helpful!

    Want some guidance and support with this?
    Check out my 6 week Nutrition Essentials Program – you can start today!
    Have questions? Click here to schedule your FREE Nutrition Breakthrough Session Now!

    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.

  • Blogs, Mindset

    Use setbacks to strengthen your commitment

    Use setbacks to strengthen your commitment

    Life is hard sometimes.

    You have so many responsibilities and so little time. Even when you stick to a schedule, circumstances can disrupt your plans and leave you scrambling. It’s enough to make you want to give up when everything seems to be working against you.

    But don’t – please!

    It happens to everyone. After all, there’s only so much we can control – and a whole universe of people, places and things that are simply beyond us. When you learn to EXPECT disruption, and to simply accept it as a fact of life, then you can begin to be free of it, and keep moving forward.

    Here’s a super-basic example. If you leave 20 minutes ahead of time for any appointment. That would allow for traffic or another unexpected delay. If you arrived on time, you’d have a few minutes to kill; if the journey took longer than expected, you would still be on time.

    I think about this little lesson all the time. It’s even easy to apply it to healthy goals.

    For example, if you want to lose weight, then it’s not enough to start eating right. You also have to anticipate days when you won’t be able to, for whatever reason. Maybe you’re stuck in a work conference, or traveling, or just can’t resist your neighbor’s fried chicken today.

    If you want to train for a triathlon then you have to accept that you’ll need rest days/ weeks, or adjustments to your training schedule. There might be bad weather. That you might have a family emergency that keeps you from completing your training.

    Here’s my wish for you. When these circumstances happen – and they will – don’t abandon your goals.

    Instead, remember that success takes consistent effort over time. And use each setback to strengthen the commitment you made to yourself.

    It’s all in how you look at it!

    Curious about Full Circle’s Triathlon Transformation program?
    You too can become the triathlete you always dreamed of!
    Click here to schedule your FREE Triathlon Breakthrough Session Now! 

    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.

  • Blogs, Mindset

    The 80/20 rule will help you maintain through the holidays

    The 80/20 rule will help you maintain through the holidays

    Have you heard of the 80/20 Rule? 

    It’s a helpful idea to manage stress and time. It’s SUPER-helpful during the holidays when lots of us need help remembering what’s important, managing resources, and improving how we get things done.

    Here’s what it says, in a nutshell: 80 percent of the outcomes in life come from 20 percent of the causes.

    Put another way; we get the most results from a fraction of our efforts.

    Put another way, don’t run around like a chicken with its head cut off trying to do everything! It’s really not productive.

    And I’m pointing this out during this hectic time of year because – it’s so easy to get overwhelmed and stressed by the holidays that we do run around like that unfortunate bird.

    • Because we accept as “URGENT” all those demands put on us by other people.
    • Because we have FOMO.
    • Because we don’t want to let people down.

    So, take a moment… Breathe… And remember to focus your energy on the few things that will bring you the most happiness. Like exercising and training for triathlon! 😉

    And might I remind you I live by this rule all year round!

    READY TO FIND OUT IF MY PROGRAM IS RIGHT FOR YOU?
    FILL OUT MY FREE TRIATHLON TRANSFORMATION APPLICATION – CLICK 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.
  • Blogs, Nutrition

    Sick? Feel Better Quickly #2

    Immune Boosting Protocol

    At the first sign of illness – sore throat, feeling run down, low fever, and or sniffles, please take action immediately with some of my suggestions!

    I am not a doctor, and don’t pretend to be one, so if you feel you need a doctor or hospital, please take care of yourself!

    However, if you want some alternatives for feeling better, the items below are a list of what I personally use whenever I start to feel sick.

    Of course, boosting your immune system by eating clean, getting good sleep, reducing stress, and living by my holistic lifestyle principles is important; sometimes, we need a little support.

    Cold Snap – Deep-level Immune Support
    https://amzn.to/3WAC6hG

    Loose leaf tea- drink as desired, a few cups a day, great for travel.
    Organic Echinacea Tea

    Stainless Steel Tea Diffuser
    https://amzn.to/3CpMjXx


    Sore Throat; Gaia Echinacea Throat Spray
    Spray liberally in the throat several times a day- also great for canker sores.
    https://amzn.to/2GKWI34

    Occilocossinum
    Take an ampule of pellets under the tongue every 6 hours until symptoms subside. Do not combine with essential oils. Great for the whole family.
    https://amzn.to/3lgTMdB

    Sinus Symptoms
    Sinus Clear – Formula for Sinus and Nasal Health
    https://amzn.to/4hf8YVo

    Clear lungs
    Clear Lungs Extra Strength sustains the respiratory system for effective oxygen intake
    https://amzn.to/4hB2Y9j

    Nasal Spray
    It flushes the sinuses irritants such as pollen, pollution etc.
    https://amzn.to/4gjvs6B

    doTERRA Essential Oils

    • On Guard Essential Oil throat lozenges
    • On Guard Oil
      Kills bacteria and viruses and can be purchased as a throat spray or hand sanitizer. Put in a diffuser, great for travel
    • Breathe Essential oil – Rub on chest and bottoms of feet, place in a diffuser.

    Shop doTERRA Essential Oils here: https://referral.doterra.me/910743


    Nothing improves your immune system more than eating clean and living the 6-holistic lifestyle principles.

    If you need support with your lifestyle and nutrition, please check out my Nutrition Essentials Program.

    Or, set up a call with me by calling/texting me at 786-586-6057 today, or better yet, click this link: https://go.appointmentcore.com/book/umg5sS to schedule your FREE Triathlon Breakthrough Session to see if this program is for you!

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

    5 Strategies for a guilt-free, waistline-friendly Thanksgiving

    5 Strategies for a guilt-free, waistline-friendly Thanksgiving

    Ah – the most wonderful time of the year is beginning! From Thanksgiving to Christmas the average person gains 7-10 pounds. We KNOW this, but we do it anyway. Most people do absolutely nothing to stop it. So why is this?

    We tend to use special occasions as an excuse not just to overindulge but to binge. It’s your birthday (or the day after or the week of)? Cake for breakfast becomes perfectly reasonable. Halloween? A dozen mini chocolates? Totally acceptable (they’re mini after all, right?)!

    The problem with this season is that there isn’t just one special occasion here and there. Between the DAY of the holiday itself, the numerous parties, work functions, and so on, many days become a special occasion where we apply the “anything goes rule.” What I’m sharing below are the tools I personally use to enjoy a guilt-free, waistline-friendly and healthy holiday season…

    Approach Thanksgiving With An Abundance Mindset

    This applies to any holiday really. The truth is, there is nothing truly special about holiday meals aside from the people we share them with. We live in a first world country where the foods we want are at our fingertips 365 days per year. So, in reality, you could have Thanksgiving in part or in whole at any time. When you approach food with an abundance mindset, it’s a lot easier to practice holiday levels of moderation.

    Expect, Accept, and Embrace Over-Indulgence

    It would be completely unreasonable for me to sit and lecture you on not over-indulging. Especially because I’ll likely be doing it myself! A key for me is being OK with it, not wracking myself with guilt because I knew it was coming! Heck…I plan on it – not to the extreme, but I’m not going to practice my normal rule of eating to 80% full. The damage stress does and the way it affects hormonal balance (and ultimately how much body fat we have) is far worse than having one big meal – so go enjoy it!

    Fill Your Plate With Protein And Veggies First

    Then add tastes of all the other goodies – I’m totally o.k. with you overdoing these two food groups (see point above). But when you strategically fill your plate with the better stuff, you’re obviously going to be better off. Even a plate of broccoli isn’t good for you when you’re in caloric excess, BUT it’s going to take you much longer and with much more food to reach that point when you maintain focus on protein and veggies with smaller tastes of starchy carb rich dishes and desserts.

    Plan To Move

    Whether you go for a hike with your family, get a hard strength workout, or simply take a 20 minute walk, vow to do something to get your body moving before or after the big meal! You’ll feel much better all day for it!

    Splurge Only Once

    A holiday is only one DAY…not an entire season, so this bit of advice is two-fold. Plan to splurge only on the actual DAY of the holiday (or whichever day you celebrate) and only once during that day. No need for a full breakfast, Thanksgiving meal, then another full plate of leftovers that evening. Sure, it tastes good, but you’ll feel completely miserable and be working to undo the damage for weeks to come!

    So, there you have my top 5 Thanksgiving (or holiday in general) strategies! I promise if you apply these, you’ll be a lot less likely to end up in the category of people who gain weight over the holidays!

    Wishing You Well,
    Coach Erinne Guthrie

    P.S. If you’re looking for support staying on track through the holiday season…
    I know we can help you take action, get motivated, and see it through to the finish line!
    Just click here!

    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

    5 Ways to Get Unstuck!

    5 Ways to Get Unstuck!

    Ever feel like you’re giving your best effort and just not getting the results you want in any area of life?

    Or maybe you feel like you just don’t have the motivation and drive right now to transform your body and your life.

    If you’re feeling stuck, I’m here to help.

    So, here are my top 5 ways you can get un-stuck:

    1. Focus on the next right move. If you focus on the big picture, it’s easy to get overwhelmed. But by simply directing yourself to make the RIGHT decision (the one that brings you closer to your goal) in each moment will add up to big results that keep you motivated.
    2. Devise a reward strategy. If you make the changes you desire and reach your goals, how will you reward yourself (not with food!)? It could be something as big as a vacation or as small as a massage.
    3. Be real about the consequences of not changing. What are the bad things that will happen if you don’t achieve your goal? Let that sink in and drive you.
    4. Make “DO IT ANYWAY” your motto. When you’re ready to talk yourself out of exercising or cooking dinner, LIVE this motto. So often we get lost rationalizing poor choices in our heads. We have to do this to make accepting less than our best easier. Be aware of it and choose differently.
    5. Increase your accountability. A good way of doing this is to ask a friend to join you. A GREAT way to do this is to hire a coach who believes in you but NOT your excuses.

    So, which of these resonates most with you? Any you haven’t attempted before?

    And don’t forget – if you need help getting un-stuck, we’ve got your back here at FULL CIRCLE COACHING. Just let me know you’re ready text me at the number below. I’ll reach out to you and start the conversation right away.

    Yours in Health,

    Coach Erinne Guthrie

    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.

    Help me keep our oceans clean!

    Every year I host an online raffle to support Miami Waterkeeper – the most significant and fastest-growing nonprofit solely focused on clean water. They preserve and protect water by connecting local Waterkeeper groups worldwide.

    When you show your support through purchasing raffle tickets, you’ll be entered to win free registration in my 14th Annual Ultimate Tri Camp in Clermont, FL!

    Get Your Tickets Here!

  • Blogs, Mindset

    Show and Tell!

    Show and Tell!

    Way back in the day, I remember show & tell being one of my favorite days in school.

    The thing I want to show and tell about is my passion for my Full Circle Coaching community.  I’ve been building this tribe for over 10 years, and I am super proud of how far we’ve come and where we are right now.

    I’m a big believer in “like attracting like” and “practicing what I preach” by being an example to others. This is how I’ve been able to grow and thrive in this community, even in the situation we’re in right now as well as, watching each and every one of my members grow.

    I thrive on keeping up the joy, happiness and inspiration of what triathlon and healthy living can do for your life and bringing this happiness to others. 

    Practicing being here and now, by focusing on what we do have control over in our daily lives, how we show up, what we are thinking, what we eat and our daily training habits can have a huge impact on ourselves and the world around us.

    I can’t wait to hear what you want to show and tell with me!

    So, wanna play?

    I want to know the thing you are most proud of or most passionate about!

    So, reply to this post in the comments below a picture of that thing and tell me why you’re proud of or passionate about it!

    I truly want us to get to know each other, I can’t wait to see yours!

     

    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

    Do you “Monday” Your Goals?

    Do you “Monday” Your Goals?

    In the history of procrastination, there’s no better time than Monday.

    • “I promise, Coach, I’ll see you starting on Monday.”
    • “My diet starts Monday – after one last weekend of fun.”

    Sound familiar?

    Maybe this explains why more people hit the gym or the running trails on Monday, after a weekend of lying around and overindulging.

    But whether you use the Monday excuse or tell some other lie to yourself, it’s all the same. When you procrastinate working on your goals, it means you’re not really ready to do the work.

    Because when you are? You go into immediate action.

    Monday’s a liar.

    Trust yourself. Begin your work. No matter what day it is.

    It just so happens to be Monday! So today is the day to take action!

    Set up a call with me to see how I can help you with your triathlon and health and wellness goals!

    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 the 16 week 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.

  • Blogs, Strength

    Why Cardio is Out and Strength is In

    Why Strength Training Should Be Your New Focus

    I know it might sound surprising coming from a triathlon coach—after all, we all want to swim, bike, and run faster, which is traditionally linked to cardio. But let’s take a fresh look at strength training.

    For years, the common belief was that running and other cardio workouts were essential for fat loss. Weightlifting, we were told, would only bulk us up. However, recent research reveals that strength training is actually more effective for fat loss than cardio.

    Here’s why strength training is a game changer, especially for triathletes:

    1. Increased Caloric Burn: Unlike cardio, strength training continues to burn calories long after your workout is over, boosting your metabolic rate and promoting fat loss.
    2. Injury Prevention: Building strength helps stabilize your muscles and joints, reducing the risk of injuries.
    3. Improved Body Composition: Weight training helps create a leaner, more toned physique.
    4. Better Sleep and Energy Levels: Regular strength workouts enhance sleep quality and overall energy.
    5. Enhanced Posture and Confidence: Stronger muscles lead to better posture and increased self-esteem.

    And to address a common concern: Ladies, lifting weights will not turn you into the Incredible Hulk! Achieving significant muscle gain takes time and specific training, which is not the goal here.

    That said, I absolutely encourage you to continue your endurance training—swim, bike, and run to your heart’s content! But don’t shy away from incorporating strength training into your routine.

    As part of my Signature 16 Week Triathlon Transformation Program, we emphasize the importance of strength training alongside personalized coaching on form, technique, fueling, and mindset.

    With video analysis, metabolic testing, and a supportive community, you’ll be on your way to achieving your triathlon dreams—getting faster in less time than with traditional training programs.

    Ready to ignite your strength training? You won’t want to miss out on my free strength training guide, packed with expert tips and tricks to kickstart your journey into the new year with power and purpose!

    GRAB YOUR COPY 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 the 16 week 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.
  • Blogs, Mindset

    Time-saving strategies to prioritize yourself

    Time-saving strategies to prioritize yourself

    Managing your time is all about expressing your priorities.

    So, when you habitually say things like, “I don’t have time to: exercise, stretch, strength train, eat smart, etc.” then you’re essentially saying this:

    My health and happiness are not priorities.

    Please, stop saying that!

    Here are a few simple time-management tools to prioritize yourself in your own life. Think about how you can apply them to use YOUR time effectively.

    • Just say no. Crazy concept, right? You don’t have to do everything someone asks. You don’t have to take on every responsibility. “No” is a complete sentence.
    • What do flight attendants always say? “Please secure your own oxygen mask before helping someone else.” That’s a good lesson on the ground too. If you can’t take care of yourself, you’re not going to be any good to another person.
    • Wake up 30 minutes early. Depending on your family and work schedules, this slight adjustment could start a chain reaction of time savings. Think of what you could do before anyone else wakes up and the daily rush starts.
    • Limit screen time. We used to say watch less TV, but now we should include Internet and video games, too. I’m not saying you shouldn’t enjoy them. But if you’re searching for time to exercise, you can start right here by cutting an hour a day three days a week.
    • Conduct walking meetings and lunches. If your desk-bound for calls and Zoom meetings, try to arrange just a couple a week while out for a walk. Similarly, if there’s an individual you need, then schedule a time to walk together or while on the phone. It’s fun, social, and gets good ideas flowing. (And, yes, it saves time!)
    • Seize the time you save on commuting. More people are working from home nowadays, and that means tons of time back in your column since you don’t have to commute every day. 

    Which of these are you going to try? Do you have any time-saving best practices?

    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

    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 the 16 week 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.