Year: 2015

  • Blogs, Nutrition

    Power Via Nutrition

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    Do you know that you can create Blood Sugar balance every time you eat?
    All you have to do is have equal amounts of protein and carbohydrates and added good fats.

    For your smoothie please consider adding:

    Parsley, ½ Avocado and Hemp Hearts (4 tbsp = 20 G protein)

    Raw Greens powder (Where to buy)

    Coconut water (Where to buy) instead of juice (sugar water), coconut has less sugar and tons of potassium;  Keep the chia seeds and reduce the fruits.  You can also add a pea or hemp protein powder (Where to buy)
    Another Option, is to add a handful of raw cashews to your smoothie as a good fat.
     
    Also, consider these:
    Grassfed (Where to buy) Butter for your bread!  (look for sprouted whole grain breads)
    I also recommend, Super Essentials Fish Oils that has the perfect blend for absorption, I have these available for $45 plus tax.  Contact me directly.
    Experiencing Muscle Soreness?
    Magnesium Glycinate (Where to buy) for sore Muscles and will really help with
    Perfect Aminos for recovery,  I have these for only $24.99 plus tax.  Contact me directly for the Aminos.
    Probiotics – I have a great one from doterra, but you should switch strands every other month.
    Do you understand why I recommend eating more fats instead of carbs and sugar?
    Let’s talk about it… Click HERE to schedule a quick nutrition call so I can answer questions about the proper nutrition specific to your training.
    Please give us a rate and review… Tell us how you liked this nutrition update by clicking on the FaceBook link below!

    This LINK will take you there! Thanks a bunch!

  • Bike, Blogs, Run, Swim, Testing

    Rock Star Training Tips: Are you in the Zone?

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    Are you using Training Zones to guide your training and racing?
    If not, you are missing out on vital information to help you achieve your triathlon goals much more quickly.  Most triathletes spend 6-15 hours per week training.  You might as well have some focus and purpose for each and every workout so you can spend less time training, get better results and have a life outside of triathlon as well!  After a 4 to 6 week acclimitization period where you are getting the body used to training 4 to 6 times per week and working on skills in each sport, it is vital to perform some field and or lab tests to discover your training pace, heart rate and power zones.  Without these numbers you are guessing at where you should be spending time getting faster and most likely training in the “Black Hole” where many triathletes spend WAY to much of their time.

    The black hole of training is the pace or speed where it feels hard but there is no real purpose to it.  By training in this zone you can only achieve a certain level of fitness.  To be able to get faster and stronger you need to spend time in all training zones in a periodized method to be able to peak for a specific race.  There are a myriad of different methods but picking one and sticking to it is the key.  Then if the results are achieved we know that it worked. If not we go back and look what was missing or needed and adjust and tweak and try again.  Every single athlete is different and it can take a little time to figure out the training zones that need the most work, but it is well worth it.

    How we do it at FULL CIRCLE COACHING:

    Swim: Pace tests for different distances (long course & short course), then train the paces specific to race distance with form work and speed work at specific times in the training cycle.
    Bike: Lactate threshold field tests and or blood lactate tests, then train the most inefficient zones and zones specific to race distance.
    Run: 5k and 10k races for field tests and or VO2 max or Blood Lactate testing, then train the zones specific to race distance.

    After getting the results of the tests, we create the zones for training and then the periodized training plan to train certain zones for training blocks or set periods of weeks.  This is where it becomes an art and the better the communication between coach and athlete the better the coach can adjust the workouts and achieve the desired outcome.  This is what the upload function on Training Peaks and the Post Comments box in your workouts is for.  After you perform the work, you upload the results so your coach can analyze and see if you were successful. Then build upon success and keep moving forward.

    Next Step:

    We retest every 6 to 8 weeks, we tweak and adjust depending on the distance of the “A” race.  One of our motto’s is “Strong Before Long” and “Long is Wrong” even for my Ironman athletes! We prescribe minimalist training and specificity which will get you where you want to be much faster with less overuse injury and more power and strength!

    Let us guide and coach you to success… Contact me today by email: erinne@fullcirclecoaching.co to get started on setting up your zones for training.

     

     

  • Blogs, Mindset, Race Specific

    PLAN Your Race & RACE Your Plan

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    PLAN Your Race & RACE Your Plan

    This coming week is about getting mentally and physically prepared for race day. 

    Not much fitness can be gained between now and Race Day on Sunday. 

    I encourage all my athletes to write out a race plan.  Starting from Saturday morning before the race, to the end of the race and even post-race recovery strategies. 

    I ask them to include everything they plan to do to prepare for the race, what they will  eat, how much sleep and any other important details.  It is all written out in a positive light, especially the race itself. 

    After you have written it out you can close your eyes and visualize the race scenario exactly as you want it to go many times before the race start.  By positive I mean like this:   “I will start off to the side of the main swim pack and duck dive under the waves, repeating my mantra (reach for the buoy).  I will sight every 5 strokes to stay on course. If I get out of breath I will roll over on my back to breath for 5 breaths and roll back to swim, kick and breath.” 

    Avoid the negative thoughts by thinking “I won’t get a flat and I won’t walk.”  Instead say “I will run the entire portion of the run course” or “I will change my flat quickly if it happens.” 

    If you don’t know how to change a flat, get to the bike store this week and ask them to show you. It is very easy.  Also, check your bike tires for any gashes that could potentially lead to a flat.

    Join the Nutrition Reset Live on Triathlon Obsessed, April 25-28th. Click HERE to save your spot!!

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

    Are you burning fat

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    Are you metabolically efficient? And what does that mean anyway?

    Metabolic Efficiency is the body’s efficiency of utilizing endogenous stores of carbohydrate and fat at different intensities and durations of exercise AND at rest.  The ultimate goal is to burn more fat, and preserve carbohydrate stores.  At any given moment a person has internal fat stores = 80,000 calories+ (30,000 – 50,000 for lean athletes) and internal carbohydrate stores = 1,200-2,000 calories (size and gender dependent).  Which do you think is a better choice for endurance sports???  FAT!!!!

    Why Metabolic Efficiency?

    1. It decreases and eliminates risk of gastrointestinal distress (when your body is using your stored fat stores there is less of a need to fuel with sports nutrition during training, unless intensities get higher than zone 3 or longer than 2 hours).

    2. Improves nutrient partitioning (save the carbohydrates for later).

    3. Improves body weight and composition (potentially burn fat all the time at rest).

    4. Improves health markers and chronic disease states (less sugar equals better health).

    Testing

    The test includes being hooked up to a metabolic cart that measures the exchange of O2 and CO2 during a step test on the treadmill or bike (see video of Gaston testing lactate MEP and VO2 Max).  The ratio of these two gases measured at 5 min intervals indicates whether you are burning fat or carbohydrate and this photo is an example of someone with an MEP (metabolic efficiency point).  After the test we modify nutrition and training to shift the crossover point to the right, (meaning faster paces).

    From the tests we have already performed this year, I can tell you that some athletes did not even have an MEP and the others were at extremely low intensities.  This is because these individuals are consuming large amount of sugar and refined carbohydrates.  The good news is that you can make changes in nutrition and training to achieve an MEP after as little as 10 days and begin tapping into those fat stores, just as Gaston has in my example in the newsletter!

    Are you ready to get tested?

    Please contact me today to make your testing appointment and find out if you are metabolically efficient!

    Coach Erinne / erinne@fullcirclecoaching.co / 786-586-6057

     

     

  • Blogs, Mindset

    Mind . Body . Balance . Meditation

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    Where Performance Meets Balance:  If you only train hard all the time, there will be a time where your body will tell you it has had enough. Here is one way I use and recommend to my athletes to ride the wave of working out and working “IN.”

    I know, I know many of you are opposed to the thought of having to sit still in silence for any amount of time and I was the same way. Until I found these two resources below that have a short audio section where you listen first followed by a short block of time with calm music. For me this makes all the difference in the world.

    I came to meditation through yoga. I have been including yoga in my triathlon training practice ever since I got adrenal fatigue in 2008. With yoga came more of an interest in meditation to help create the balance I had been missing in my life. I can train hard with no problem but I always left out the other side of the coin and I paid for it big time when my body just shut down.

    What I also learned is meditation does not have to mean sitting cross legged and chanting OM, although that does work. It really is just focused relaxed attention on one thing with a low heart rate. So for me and what I learned from OSHO (a famous Indian mystic, guru and spiritual teacher) is that it can include running, biking or swimming but just at a very low intensity while staying focused on the activity of the breath or movement, not on how hard we can push it. When other thoughts come in, gently notice them, no need to beat yourself up about it and get back to breathing and moving gently. It takes a little  practice to get good at anything, and mediation is not any different, it is a skill worth practicing.

    There are 2 FREE ONLINE Meditation Offers from my two favorite resources for easy to implement mediation audios.  I have the APP on my phone and listen on a midday break or before I start my Day.

    https://chopracentermeditation.com/experience  This one is a FREE 21 day meditation challenge. I own several of these programs and I highly recommend the one titled Perfect Health, found below:

    https://chopracentermeditation.com/store/product/2/perfect_health

    This series of meditations really frames how our mind plays such an important part when it comes to our bodies.  If you are recovering from injury or sickness I cannot recommend this meditation enough!

    Here is a second Free meditation from the workings of OSHO

    http://www.mentorschannel.com/Osho/MeditationforBusyPeople/Online/