Nutrition

  • Bike, Blogs, Nutrition, Run

    What Shoes Did I Wear All Through Italy?

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    What Shoes Did I Wear All Through Italy?

    Flip flops and Xero Shoes.

    Over 50 miles of walking = ZERO foot pain.

    But that wasn’t always my story.

    For over 8 years, I battled chronic plantar fasciitis. I tried it all—orthotics, high-cushion stability shoes, endless PT, cortisone shots—and nothing worked. In fact, all that “support” just made things worse, eventually leading to knee pain and hip bursitis.

    At one point, a surgeon even recommended cutting my plantar fascia tendon. 😳

    No. Way.

    I knew there had to be another path.

    The Shift: From Support to Strength
    That’s when I dove into the work of barefoot runners, Jay Dicharry, Kelly Starrett, Runner’s Anatomy, and Born to Run.

    What I discovered changed everything:

    👉 Strong feet are the foundation of healthy, injury-free running.

    Your feet are your first connection to the ground. They send critical signals to your brain with every step, helping you stabilize. But when you’re 4 inches off the ground on a cushioned,
    narrow platform—arch support doing the work for you—you shut down your body’s natural ability to stabilize.

    Running is essentially one-legged balance with momentum. Why make it harder?

    Why Most Shoes Hold You Back
    The shoe industry keeps pushing $300–$400 shoes, adding carbon plates, and telling you they’ll only last a few runs. It’s no wonder so many runners end up injured and dependent on the medical system instead of their own strength.

    Here’s the truth:

    💥 When you strengthen your feet, ankles, and legs—the rest of your body falls into alignment.
    💥 You run stronger, longer, and with less risk of injury.
    💥 You don’t need “magic shoes” to run pain-free—you need strong feet.

    How to Start Strengthening Your Feet
    If you’ve been dealing with foot pain, recurring injuries, or just want to future-proof your running, the first step is simple: build strong, resilient feet.

    🎥 Watch my foot strength video here

    These exercises will help wake up your feet, improve stability, and lay the foundation for stronger, injury-free running.

    Ready to Take It Further?
    That’s why I created my Run Essentials Program, a system designed to help runners from 5K to marathon build strength from the ground up. You’ll learn how to:

    ✅ Strengthen feet, ankles, and hips
    ✅ Improve running form and efficiency
    ✅ Avoid the most common overuse injuries
    ✅ Run with more confidence and less pain

    👉 Join Run Essentials today

    Want to chat instead? Schedule your FREE Triathlon Breakthrough Session and let’s do it! Click here: 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. 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.

     

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  • Bike, Blogs, Nutrition, Run, Swim

    Can you really stay healthy on vacation? Yes—and here’s how.

    My friend asked me how to eat healthy in Rome Italy
    So I thought I’d share my reply to her here!

    First of all the food in Italy is better – plain and simple- few ingredients are healthier and real food is better super to digest.

    We compared the ingredients of Nutella, potato chips and drinks- all had zero chemicals or high fructose corn syrup.

    It truly irritates me that the USA cares so little about the quality of our food that causes us to be one of the sickest countries in the world!🌎
    More on that later. 😉

    I’m gluten intolerant in the USA but here I have eaten pizza, pasta and bread on most of my 10 days here, with zero negative side effects.

    This is called living 80/20.
    And Italy is my 20.

    I am super clean at home – 80% of the time.

    And because of that my body can handle the 20 % I am not being clean!

    I chose the ceviche, lamb, steak, pork for most of my dinners and only had bites of pasta and a few full servings.

    I did eat bread and drink wine with almost every meal except breakfast, which I never do at home but “When in Rome, do as the Romans do”

    I did have my HCL- digestive enzymes and Gluten Ease and DigestZen but only had a tummy ache one time!

    And of course I took my bitter melon when I drank wine.

    At home even 1 glass of wine gives me a hangover.

    In Italy I felt great every day!

    Walking around 15 miles in Rome and climbing 1000’s of steps I definitely kept some fitness.

    Using a gym in Florence and open water swimming in Maiori on the Amalfi Coast was so beautiful and helped me mix in some training while being lazy on the beach and boat.

    I again did not obsess about my fitness.

    Sometimes it’s good to just Let Go and enjoy!

    Choosing to keep moving in whatever way you can while traveling is a choice just like any other.

    But very doable.

    Hope you get your 20 % in a beautiful different amazing place like I did!

    Happy Summer, Happy Training!

    Oh and if you want to learn more about living 80/20 and how to Not Diet, but find your perfect balanced way of eating, training and living-
    Check out my Holistic Lifestyle and Nutrition Essentials course.

    Details here- we start a new cohort in July!

    If you’re curious about what’s possible with your training we got you covered. Help us get to know you and were you are in your training so we could better support you.
    Click here to fill out our get to know you form. We would love to connect and help you accomplish your goals!

    Want to chat instead? Schedule your FREE Triathlon Breakthrough Session and let’s do it! Click here: 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. 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, Nutrition

    7 Easy Meal Prep tips for the Busiest People

    Easy Meal Prep for the Busiest People

    Meal prep – or preparing meals in advance – is one of the best ways to eat right every day, while also saving time and money. You make meals ahead of time all at once, then put them in servings for serving or freezing.

    It reduces the hassle of cooking at every mealtime, and it cuts down on binge eating or grabbing whatever’s most convenient when you’re hungry, rather than eating what’s in your plan.

    But to start it might seem like a big time commitment, right? A whole hour in the kitchen? Well, I think you’ll find it’s a great investment.

    Here’s how to manage the time.

    1. Choose a day or two each week where you can devote the time and focus. Most people pick Sundays because they’re not working. Some can get it all done at once. Others might want to break it up with, say, a Wednesday too. But remember: You don’t have to meal prep for an entire week; it’s up to you!
    2. Start simple, with just one entrée recipe. Slow cookers are useful. It’s so easy to make chili or soup in a crock pot and then have it to enjoy all week, along with a big salad you can prepare in advance (and dress when you serve).
    3. Gather recipes and make a shopping list. That way, you’ll be sure to have everything you need in advance.
    4. Make sure your supplies include glass storage containers you can put in the freezer, and materials like wax paper storage wrap.
    5. Make big batches of staples like sweet potatoes, quinoa and chia seed pudding. You can use them throughout the week to mix things up.
    6. Start with lunches and dinners. At home, a healthy breakfast can be quick and easy. But if you’re going to work every day, you don’t want to rely on food courts and cafeteria food. And, after a long day, it’s grand to come home to dinner that’s already done and waiting for you.
    7. Stock the freezer with meats and veggies, the pantry with nonperishable staples, and your spice drawer with your favorites. You’ll find it’s really kind of amazing how much time you’ll save each day during the week.
      And that hour you spent in the kitchen? Totally worth it!

    Want to learn more? Join us in our Nutrition Essentials Program starting this June.
    Get the knowledge and tools you need to gain energy and power while you Lose or gain the weight you desire!
    The Nutrition Essentials Program helps you become metabolically efficient with your food and exercise choices.
    You’ll achieve balanced blood sugar levels and learn why that is so important. Improve sleep and mental clarity so that you can stop the roller coaster. 

    Click here to learn more about the program.

     

    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, Nutrition, ROCKSTARS

    How Dialing In Your Nutrition Helps Your Performance – Meet Rockstar Richard Gomez

    Rockstar Triathlete Richard Gomez

    Coaches Notes: Richard has made some amazing improvements in just 4 months – it has been wonderful to watch!  Faster times in swim, bike and run and no more meds for reflux. As a CHEK Holistic Lifestyle Coach, this is ultimately the biggest and most improvement I like to see, because without good health you won’t achieve faster times and improved performances.  Way to go Richard, thank you so much for trusting the process and following the plan to the “T.”  When you do that, these are the results that are possible being part of the Gold Group!  Can’t wait to see what happens when we go VIP soon for your Ironman Journey!

    Age: 43

    Profession: Construction Manager

    Why you chose FCC to help you on your triathlon/health and wellness journey? 
    I had been doing triathlon’s and training on my own for a year and a half. After completing my first Half Ironman (Augusta) in 2018 I realized that if I really wanted to complete a Full Ironman I needed some help; specifically on the nutrition side. I did not feel well after my race; I was eating whatever I wanted and I really was just plateauing on my training. I had met Erinne through my sister in law a year ago during a Mack Cycle race. After my Half Ironman, and deciding I was going to try for the Full, I decided to give her a call and see what her group was all about. After a couple of meetings and attending a few of her classes I was sold.

    What is your “A” race for this season? 
    Lake Placid Ironman 2020

    Please share your BIG goals: 
    Getting my nutrition and reflux to a point that it does not affect my racing. Get my weight down to 150 lbs. and maintaining. 6 Hour Half Iron; Full Iron under 14 Hours.

    Tell me about your successes so far: 
    Before starting Erinne’s gut healing Nutrition I was taking prescription Omeprazole daily for my reflux and could not take any nutrition while running as it would cause my reflux to flare up. Since starting her program the end of January I have not taken one pill for my heartburn and am able to finally take in nutrition while I run. Plus I am weighing 151 lbs. and have been maintaining. (lost 25 lbs)

    What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved: 
    My swim pace and form has been drastically improved. I have PR’d every swim since I started training with Erinne. Biking was my strong suit before training with Erinne; however she did point out my bike fitting was not ideal. After getting this adjusted, my comfort level on the bike has been drastically improved, making my run transitions seamless. Aside from my nutrition, running has been my biggest improvement since joining Full Circle. When I started with Erinne my goal was to be at a sub 10 minute mile in a sprint triathlon. My last race I averaged 8:49 per mile. Almost two minutes better than my goal only after four months of training; and that is even with the fact that I had tendonitis that kept me from running for three weeks. Nutrition, I can’t say enough. Not more reflux or heartburn; I have lost 25 pounds; my diet is better than it has ever been, yet I am never hungry or craving junk food; I have cut back on my booze intake; and most importantly I am able to eat while training.

    Name 2 or 3 things that have made the biggest difference in your journey:

    1. Nutrition and understanding how what I eat affects my training.

    2. The tribe/group structure really does help push and motivate me on the days I don’t want to get up

    3. Having someone to critique/observe your form really helps identify little form issues that you will never catch when training on your own.

    What excites you the most about being involved in triathlon? 
    The sense of personal accomplishment and enduring the mental strain associated with endurance racing

    What would you say to another person who was on the fence about joining our training program? 
    First, getting with Erinne to understand your nutrition is life changing. Never really understood how important this was not only for the physical, but for my overall balance of Mind, Body and Soul. Second, as I stated above, the importance of having someone with Erinne and her teams expertise and knowledge to observe you and make subtle adjustments to your form, technique and training is immeasurable.

    If you’re ready to take your nutrition to the next level, join us for Nutrition Essentials. We are getting ready to start the next cohort so book a FREE, no obligation call to see if Nutrition Essentials is the next right step for you! This could be 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, 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, Nutrition

    Eat This, Not That

    It can be so confusing when you want to start to eat healthy but you see and hear so many conflicting things on the news, in magazines and from your friends.

    I wanted to share with you my “Top 11 Eat this, NOT that” choices you can make to start eating healthier.

    Some of my suggestions you may understand and others may surprise you.


    Eat Grass-fed butter NOT processed vegetable oil spreads
    Eat Coconut aminos NOT Soy sauce
    Eat Full fat organic yogurt NOT No/low fat fake flavored yogurt
    Eat 1 ingredient coconut or almond milk NOT commercially farmed cow’s milk
    Eat root vegetables NOT processed whole grain pastas and breads
    Eat white rice NOT brown rice
    Eat more fat Not processed carbs
    Eat Free range organic animal protein not farm raised commercially raised animal protein
    Drink spring water from glass bottles NOT filtered water from plastic bottles
    Eat wild caught fish and shrimp NOT farm raised fish and shrimp 
    Eat Chia seeds/ hemp heart pudding not processed oatmeal 

    Want more support with your nutrition?


    If you are interested in leveling up your nutrition, book a call with Coach Erinne to learn more about our upcoming Nutrition Essentials Program. Book your free call here.

    Our next Nutrition Essentials Program kicks off in June! This 6-week coaching experience is designed to help you:

    🍳 Eat for YOUR metabolic type
    🏃‍♀️ Fuel your workouts and daily life more efficiently
    🧠 Clear brain fog, boost energy, and feel more in control
    🧪 Heal your gut, balance blood sugar, and reduce inflammation

    It’s not about perfection—it’s about understanding what works for YOUR body.

    Click here to learn more. 

    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 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, 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, Nutrition

    10 Simple Steps to Regain Control

    10 Simple Steps to Regain Control

    If you’ve been feeling like things are beyond your control for, oh, say, the last year or so, I completely get it and you are NOT alone.

    In fact, I’m pretty sure everybody would understand that because, guess what? A lot of stuff really has been beyond our control, even basic matters relating to our health.

    We’ve had to take extra precautions every day to stay safe, limit our interactions and activities and keep our sanity.

    Now, though? Things are looking up, and it’s time to take back your health. Here are a few suggestions about how to do that.

    1. Believe in yourself and your ability to get healthy.
    2. Take consistent action in mind and body every day. (progress not perfection)
    3. Be grateful for your health and the health of your loved ones.
    4. Exercise every day. If you’ve been getting by with walks and at-home workouts, maybe it’s time to get back to the gym or studio. For that matter, if you’ve been doing nothing physical all year, then it’s definitely time to get back in shape.
    5. Realize that healthy living (exercise, eating right, etc.) keeps you strong and protects you from illness.
    6. Get help – look for resources to help guide you or hire a coach!
    7. Take your real, quality made from food supplements.
    8. Eat right for your metabolic type.
    9. Sleep 7-8 hours every night.
    10. Be kind to yourself and to others..

    We made it through the last year.

    Now, let’s make the next one really worth it!

    IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

    Keep an eye out for my upcoming nutrition challenge in the next few weeks.

    If you are interested in learning more about Full Circle Coaching call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

    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, Nutrition

    One of the Quickest Ways to Nutrition Success

    One of the quickest ways to nutrition success

    One of the tried and true methods for gaining control of your food, your body, and your life is to write down what you eat.

    Having coached hundreds of people on their nutrition and fitness, I know that people almost ALWAYS underestimate how much they eat and overestimate how much water they drink.

    When you write it down, you face that reality!

    Now, here’s the thing…

    You can’t just write it down at the end of each day or once every 3 days and expect it to work. It takes accountability in that moment.

    When you try to recall, you forget things – it’s inevitable.

    So, I’m giving you a template that you can use to track exactly what you’re putting into your body. Print it out and use it to your advantage! This will give you a truly accurate picture of what you’re doing so that you can assess yourself and move closer to achieving the results you desire for your health and your body.

    Here’s the link to download your free nutrition log template, and as always, if you need further support, I’m here for you!

    I use this template with all of my Nutrition and Triathlon Transformation Clients so we both get an accurate idea of where we can make positive changes. Learn more about it all the details of my Nutrition Essentials 6 week group or Individual course.

    Yours in Health,
    Coach Erinne Guthrie
    786-586-6057

  • Blogs, Nutrition

    Sick? Feel Better Quickly

    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.

    Wellness Formula – If you’re feeling symptoms, you can take as many as 3/hour with lots of water or three capsules, 3x/day. Wellness Formula Capsules – take three daily for three weeks out of every month for improved immune boosting.
    Source Naturals Wellness Formula Bio-Aligned Vitamins & Herbal Defense For Immune System Support – Dietary Supplement & Immunity Booster – 240 Capsules
    https://amzn.to/2GMkR9B

    Echinacea Plus Tea- drink as desired, a few cups a day, great for travel.
    https://amzn.to/2UbAwSR

    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;  Sinufix capsules and nasal spray
    Take 2 capsules 2-3x/day and spray 2x/day
    Capsules: https://amzn.to/3n4UMBS
    Nasal Spray: https://amzn.to/3n4V3EU

    On Guard Essential Oil throat lozenges
    https://fullcirclecoaching.com/store-2/doTerra-ONGUARD-Lozenges-p162397022

    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 (I usually have it in stock).
    https://fullcirclecoaching.com/store-2/doTerra-On-Guard-p168512704

    Breathe Essential oil
    Rub on chest and bottoms of feet, place in a diffuser.
    https://fullcirclecoaching.com/store-2/doTERRA-Breathe%C2%AE-Respiratory-Blend-p174152019

    Clear Lung is great for coughs-
    https://amzn.to/3mEsQVD


    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 and lifestyle course.

    Or, set up a call with me by calling/texting me at 786-586-6057 today, or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU 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.