Nutrition

  • Blogs, Nutrition

    The Most Wonderful Time of the Year

    The Most Wonderful Time of the Year

    Well, that’s what they say about the holiday season anyway. 😉

    It’s the season of family, sharing, connecting to what matters… But it’s also the season of FOOD. It’s everywhere all of the time. Holiday parties, work luncheons, family dinners. And often we think to ourselves something along the lines of, “well, if I don’t indulge, this only happens once and year, so I’ll miss out.”

    So, I wanted to remind you that it’s simply not true. weeks/

    You’re living in the abundant western world where any food truly is available to you at any time. Sometimes this scarcity mindset compels us to overindulge and step into the New Year in a far worse position than we were in just 2 weeks or months ago.

    Whether you have health and fitness resolutions for the New Year or not, you can absolutely step into January 1, 2020 not only a healthier version of you if you adopt the abundance mindset and don’t overdo it this season, but you can also strengthen your commitment muscle… This is the muscle that helps you choose what’s most aligned with your body, health and fitness goals.

    So, what will you choose this holiday season?

    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 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

    There Are No Rules

    There Are No Rules

    I use this saying a lot. And I believe it. I truly believe each one of us has to figure out personally what works us as individuals. We are different, have different needs within our training, racing, relationships, lifestyle and of course nutrition. Have you noticed how many diet fads and trends are currently circulating the market?

    And ask any person who is ALL IN with one of these ways of eating, and their philosophy behind eating that way is nothing short of dogmatic.

    And I’m sorry, but that is NOT how nutrition should ever be.

    Because there are no hard and fast rules when it comes to eating healthy.

    Of course, common sense tells you broccoli is healthier than potato chips…that’s not what I’m talking about.

    I’m talking specifically about the dogma of nutrition.

    • Keto is the ONLY way.
    • Intermittent fasting is THE way to lose fat.
    • Count macros or be overweight forever!

    These are the kinds of philosophies that are circulating, so I wanted to acknowledge the ridiculousness of it all.

    If you focus on eating lean proteins, some good fats, plenty of vegetables, and drink lots of water…and you don’t overdo it on portions, you’re good.

    Seriously…it can be that simple.

    There are plenty of countries around the worlds that practice simple diets without the dogma, and because of what’s available to them in that culture, it just works.

    People are lean effortlessly.

    At the end of the day, the amount of choice we have when it comes to food is overwhelming.

    My best advice? Keep it simple. Focus on what I shared above, and watch your body lose fat effortlessly.

    If you still need help understanding what real food is; I’m offering a gift just for the holidays, now through Dec 2, 2019, receive $100 off my 1 month Simple Nutrition Program, all the details can be found here and use this discount code HOLIDAY100 at checkout.

    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, Nutrition

    Long Course 70.3 & Ironman Race Day Nutrition Blog – Zoom Recording

    Long Course 70.3 & Ironman Nutrition Blog – Zoom Recording

    This was a recorded call I did with my long course athletes who are racing Ironman and 70.3’s in the next few weeks.

    There are suggestions for meals the day before the race, caffeine recommendations, and brands I personally use and recommend.

    A few athletes asked questions that are important for everyone.

    Here’s the link to access the recording:
    https://zoom.us/recording/share/eN17Uv_V-_w5ZoibrV0qbGWLcE42vWTEIfn4_OwtG3awIumekTziMw

    If you need additional support please don’t hesitate to reach out to schedule a call with me!

    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, Nutrition, Recipes

    Recipe: What’s in my Super Green Smoothie?

    Recipe: What’s in my Super Green Smoothie?

    What is in your smoothie?  

    Most athletes make smoothies with zero live ingredients in them and if you are eating this on a daily basis you are not getting a lot of nutrition. 

    Smoothies are a great way to get a lot of calories in quickly along with some good healthy vitamins and minerals- IF you are adding better ingredients!

    It makes a huge difference in recovery and energy after training, not to mention all the good greens, fats and antioxidants you can get without cooking.

    You may notice there are not as many fruits in my smoothie recipe. I choose to limit my sugar intake daily, even from fruit, to help stabilize my blood sugar. If I’m feeling low on energy, I will throw in a banana and some berries or an apple to get some extra carbohydrates from a healthy source.

    I prefer to get my carbohydrates more from vegetables. 

    Since I have done this, my energy stays consistent throughout the day and I don’t have highs and lows in my blood sugar which helps stabilize my energy and mood. 

    I check the labels of every product I use and look for products that have the fewest number of ingredients to limit my toxins as much as possible. If I don’t know what an ingredient is, I look it up and learn about it. Many times it’s a toxic filler or emulsifier that I just don’t need to be consuming.

    Protein powders are the worst. Most are filled with “crapola.”

    You can see the protein powder I use below is from grass fed goats and has 3 ingredients. 

    I also LOVE the Paleo Valley 1 ingredient Grass Fed Bone Broth Protein.

    I stay away from plant proteins that cause gas and bloating.

    Never use soy protein because of the terrible absorption rate and you need twice as much as whey to get what you need, not to mention most soy in our country is genetically modified!

    Feel free to add almond butter or any other fun healthy ingredients you may like.

    Here are the ingredients – Try it out and let me know how you like it!

    Coach Erinne

     

    Super Green Smoothie

    Click on the item to purchase!

    Add an organic banana and or berries to sweeten naturally.
    Get 15% off your purchase with Paleo Valley by clicking this link!

    Want to learn more about eating healthy, and getting the energy you need without counting calories or depriving yourself? Join me 4 day Nutrition Reset Challenge starting May 15th at 11:00am ET!

    Does this sound like you?
    • You struggle to know what to eat, how much, and what combination of foods to eat.
    • You’re not sure if the exercise/training you’re doing will produce the results desired.
    • You’re confused by all the conflicting information on the internet, diet books, and magazine articles?
    • You struggle with the motivation you need to get started and the accountability you need to keep you going.

    If so, we’ve got you covered! 

    My client Heather joined me in a prior reset and lost 5 pounds in the week we were together by implementing my suggestions.
    Join me for a FREE 4-Day Nutrition Reset Challenge!
    Starts May 15 – 18 @ 11:00 AM!
    You’ll learn how to develop strong habits to keep you going, start losing fat immediately, and move toward owning the confidence you deserve! 
    This reset is for everyone, not just triathletes. 
    We will review daily nutrition as well as tips for training and racing.
    Being leaner and stronger is always going to allow for better performance.

    Note: “As an Amazon Associate I earn from qualifying purchases.” As well as from other affiliates.

    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, 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, 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, Nutrition, Recipes

    Recipe: Healthy Coffee?

    Recipe: Healthy Coffee?

    Brain Booster Recipe
    Everyone knows how much I love coffee, so I wanted to share my absolute favorite coffee drink that has ZERO sugar added and tastes amazing and is even good for you!

    This recipe is a different version of the famous Bulletproof Coffee from Dave Asprey. https://www.youtube.com/watch?v=4YjLMdx3YZY

    In my version, I use a few added ingredients that make it even more healthy and can even be used as a brain booster by adding collagen and essential oils. I will not be getting into the positives and negatives of coffee itself. There are equal amounts of research for and against coffee. It is all how you use it and its source (meaning not too much and organic beans).

    I drink this before any kind of long, slow aerobic training or if I need to be super focused working on the computer, writing blogs or training plans.  It totally fills me up and gets all my brain power firing with all the fat.  Please do not add any sugar to this recipe because you will be defeating the purpose of teaching your body to burn fat for fuel.

    I love a french press to make coffee. You actually get more caffeine from your coffee when you use a french press. I use only organic coffee beans because coffee is very heavily sprayed with pesticides and I do not need any of those chemicals in my body.
    Warning this drink is addicting.

    In a blender or Bullet I combine all my ingredients

    1-2 cups of organic french pressed coffee
    2 Tablespoons grass fed ghee or butter    KerryGold Unsalted Grass Fed butter
    1 Tablespoon Organic MCT Oil
    1 Scoop of Paleo Valley Bone Broth
    Use promo code: PVFRIEND15 for 15% off
    Use this link: https://paleovalley.com?oid=15&affid=24
    1 Teaspoon of Organic Vanilla Extract
    1 Teaspoon Maca Root powder
    1 Teaspoon Organic Cacao Powder
    1-2 Drops of *Doterra Cinnamon or*Peppermint Essential Oil

    While the coffee steeps in the French press for 4-7 minutes add these ingredients to a blender; butter, MCT oil, collagen.

    When the coffee is ready add the coffee and blend on high for 20 seconds, Pour into your mug and then add 2-3 drops of your choice of either *cinnamon or *peppermint essential oils. I switch it up all the time depending on my mood.  Enjoy!

    *For information on how to order the best essential oils contact me directly 786-586-6056.

    Happy Brain Boosting!

    Wishing you well,
    Coach Erinne

    P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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, Nutrition

    Sugar; A Loving Tribute

    Sugar; A Loving Tribute

    It’s no secret that sugar is bad for us. It feeds disease, impacts your brain negatively, messes with your energy, and makes people fat. It rots your teeth and can affect your skin.

    Aside from the short bursts of energy it gives and the way it sets off the pleasure sensors in your brain, there are really no good things about consuming sugar.

    But I’m not here to tell you to stop eating it.

    Because seriously… you’re not going to and neither am I.

    Not only is sugar added to far more foods than you even realize, but it’s also delicious.

    And if you know me at all, you know I’m about making fitness and health as easy as possible.

    If I tell you to stop having sugar, it’s all you’re going to think about (like any other food you’ve ever tried to eliminate from your diet).

    Is it possible to give it up and go sugar-free? For the small few, sure. But for most, it’s just not realistic in the world we live in today.

    And since we know it’s really not great for us, and I’m assuming you’d prefer to avoid cancer,
    diabetes, etc. at all costs, I want to help you set some parameters for yourself today that will
    enable you to continue enjoying sugar with balance.

    Here are my top tips for maintaining a loving relationship with sugar in the healthiest way possible:
    1. Drink only sugar-free beverages. Spring water is the absolute best thing to drink, add a few drops of Doterra essential oils that are safe to ingest and a pinch of real sea salt and its the perfect drink. Organic herbal tea and even some low sugar Kombucha are okay to drink occasionally.

    2. Avoid artificial sweeteners – you should do this for a variety of reasons. The one I’m addressing here is the fact that artificial sweeteners actually increase sugar cravings, making it harder to maintain moderation.

    3. Avoid UNNECESSARY sugars – if you think salad dressings and tomato sauces, for example, require sugar to taste good, you’re so wrong! Look for or create sugar-free options where it’s obviously unneeded.

    4. Try fruit before dessert. I’m not going to lie to you and say fruit is the same as dessert, because I know there’s a big difference between a strawberry and a slice of chocolate cake. But see if you can use fruit to kill your dessert cravings before you dive into indulgence.

    5. Clean up your environment. It’s common for many homes and offices to have bowls of single pieces of candy lying around or a cabinet stocked with “treats for the kids.” We mindlessly reach for them multiple times per day…and you know how fast that adds up! So, get rid of ‘em!

    6. Plan for massive sugar indulgences. Maybe your mom is making your favorite pie, or it’s your birthday, or a special trip/holiday are coming up. Those are the times to go all in and overdo it. Not a random Saturday on a whim.

    Lastly, here are a few alternatives to sugar if you need to sweeten something in order of my preference:

    Sweet Leaf Whole Leaf Stevia ; Organic Maple Syrup; Coconut Sugar; Raw Honey.

    So, do you have any tips you can share for achieving sugar/life balance?

    Wishing you well,
    Coach Erinne Guthrie

    P.S. If your nutrition and health are areas you’d like to improve, or 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 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.