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  • ROCKSTARS

    Rockstar Triathlete Stephanie Fidler

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    stephfid

    Age: 42

    Profession: Attorney

    Why you chose FCC to help you on your triathlon/health and wellness journey? I started attending swim training on Wednesday mornings with FC in Miami, to prepare for an OWS race. I saw improvement pretty quickly. After a few months, Erinne asked me if I was interested in hearing about their Tri program. After speaking with her and hearing the different options, the weekday group training schedule worked for me and it had everything I needed. So I decided to give it a try.

    What is your “A” race for this season? Escape to Miami (Olympic distance)

    Please share your BIG goals: I would love to do a half ironman this year or next.

    Tell me about your successes so far: I’ve seen improvements in my endurance journey with FC: A 29 minute PR between my first triathlon in 2014 and my fourth triathlon last year (same race) and an 11 minute PR in my half marathon time.

    Name 2 or 3 things that have made the biggest difference in your journey:  Paying more attention to my nutrition (which Erinne stresses constantly), and strength training with FC have had a huge impact on my progress.

    What excites you the most about being involved in triathlon? Seeing what I can do, testing my limits and overcoming fears!

    What would you say to another person who was on the fence about joining our training program? Check it out! It’s a fun team with really nice people. Erinne is a great coach, along with the other knowledgable FC Coaches Christina, Dennis, David, and Wilman.

  • ROCKSTARS

    ROCKSTAR Triathlete Roxana Padron

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    FCC_rockstarRPADRONv3

    Age: 32

    Profession:  I’m an Architect who is currently a stay at home mom who loves to swim, bike and run….
    soon to be the Community Outreach Operations Manager for the JM Honda Powerhouse of Miami (our family owned store to open by end of this year). 

    Why you chose FCC to help you on your triathlon/health and wellness journey?  I chose FCC because of their long term coaching philosophy and team integrity, in my opinion these are so unique to the Triathlon community! From the get-go Erinne teaches you the process takes time in order for the athlete to grow as a triathlete. The entire FCC team wants to see you develop and progress, reassuring you this is a continuous learning experience. Working towards your own personal goals in a group environment that constantly challenges you but supports you is a great bonus too. Just when you think you’ve got the “formula,” Erinne and the entire team have more info, insight and knowledge to share and take you one milestone further. With FCC every step of the way there is more learning guaranteed!

    Please share your BIG goals:  My “A” race this season is Augusta 70.3 on 09/25/2016 (my first 1/2 Ironman) and full Ironman one day!

    My successes so far: I went from Sprint distance to International in my introductory season and to the podium in my very first longer distance triathlon at MiamiMan.  I managed to overcome a physical setback by applying all the strength, stretching and conditioning recommended by FCC.  I have become leaner and stronger and  faster by learning more about nutrition and how to fuel my body right.

    My swimming has improved dramatically and to prove it here are my results from one year to the next participating in SwimMiami: In 2015 – 1 mile @ 34:11 – 4th AG  / In 2016 – 1 mile @ 27:25 – 1st AG
    Podiums:
    Huntington’sDiseaseTriathlon – Sprint Distance – 2nd Place AG
    MiamiManTriathlon – International Distance – 4th Place AG
    St. LouisFestival – 5K Run – 1st Place AG

    And most importantly PR’s every time 🙂

    What excites you the most about being involved in triathlon? The role model I’ve become to my children. To be able to share with my kids this disciplined, rewarding and healthy lifestyle is priceless. Leading by example is always motivating and encouraging them to try their hardest. Having kids who are active in sports and compete constantly, triathlons have allowed me to become one of them 😊

    What would you say to another person who was on the fence about joining our training program?  “You’ve got nothing to loose, but so much to gain” and of course “You don’t know until you TRI” 😊

    I am very grateful for this recognition, it gives me fuel and encouragement for what’s to come 😊
    Thank you! I really appreciate it!!!  This month marks my one year anniversary with FCC 😉

  • Blogs, Doterra Essential Oils, Nutrition, Recipes

    Recipe: doTERRA Energy Bites

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    Recipe: doTERRA Energy Bites

     

    Try Doterra Power Bites!

    Use the links below as a guide for what I use;

    1 cup Organic Raw almond Butter

    1 cup Organic Dried Cranberries

    2 TBSP Organic Chia Seeds

    1 cup  Organic Coconut finely shredded, divided

    ½ cup Organic Raw Honey

    1-2  TBSP Great Lakes Collagen

    ½ TSP  Sea Salt

    3 Drops of doTerra Orange Essential Oils

    http://doterrablog.com/diy-power-bites/

    Health Highlights:

    What better choice for a mid-day snack than a delicious power bite! The energizing ingredients in this recipe are tasty and full of health promoting benefits.

    ·         Coconut- This fruit contains protein which can help the body rebuild cells and fortify body tissues and muscles. It also contains good amounts of fiber that can aid in a healthy digestive system.[1]

    ·         Dried Cranberries- This berry can help to regulate blood sugar levels in individuals with type two diabetes. Dried Cranberries also have antioxidants that can help decrease risks of inflammation, heart disease, and cancer.[2]

    ·         Raw Honey-This delicious food has antibacterial and anti-fungal properties like hydrogen peroxide and antiseptic. Certain types of raw honey have been used to fight even the toughest of bacterial infections such as methicillin-resistant Staphylococcus aureus (MRSA).[3]

    ·         Chia Seeds- These seeds are packed with both soluble and insoluble fibers which can promote a healthy digestive system.[4]

    Directions:

    1.  Place all ingredients into mixer except for half cup shredded coconut.

    – See more at: http://doterrablog.com/diy-power-bites/#sthash.YtV1Lvhn.dpuf

  • ROCKSTARS

    Full Circle ROCKSTAR Triathlete Sebastian Jaramillo

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    FCC_APR_rocks

    Congratulations on being chosen a Full Circle ROCKSTAR Triathlete!

    Age: 34

    Profession: Chief Creative Junkie (Graphic Designer) at 5 Cents T-shirt Design

    Why you chose FCC to help you on your triathlon/health and wellness journey?

    A friend told me Erinne and her team at FCC do a great job at developing the skills required to do an Ironman, which is what I started training for.

    What is your “A” race for this season?

    Ironman 70.3 Kona Hawaii (goal to finish with my dad), and Ironman 70.3 Cartagena (goal to beat my PR).

    Please share your BIG goals:

    Sportwise: Qualify to IM World Championship in Kona (I’m giving myself a good 10-15 years for that to happen), and lot’s of little big goals in between 🙂

    Tell me about your successes so far:

    In simple words, I work hard every single day at being better than who I was yesterday. That’s the key. Mind conditioning is probably the most important factor in this whole “bettering myself” journey I started 10 years ago. It started with my personal life, struggling to be the best dad I could to my daughters at a young age, then to running a successful business with the same principles, and now from a semi-healthy to healthier and fitter life style which has introduced me to a new set of goals that keeps me hungry. If you don’t believe you can do it, you wont. Getting in the right mind set is key… Not to mention the amazing group of people I’ve met through this triathlete journey that offer their support and knowledge, it makes it priceless. (you don’t have to put the whole thing) I’m just writing freely and unedited lol.

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

    -Being patience is key.

    -Having discipline.

    -and Knowledge. Understanding why, and how things work, specially with your body. Gotta stay injury free to progress 🙂

    What excites you the most about being involved in triathlon?

    Winning. You can beat the better you. Also the excitement started when my dad registered for an Ironman, and I decided to do it with him. So I hope to spend more time with him doing this fun sport.

    What would you say to another person who was on the fence about joining our training program?

    Just tri. Having FCC next to you in all workout sessions makes it easier to progress and fix any bad habits on the spot. It’s one of the reasons I decided to join.

  • Blogs, Mindset

    Annual Training Plan – What is it and why is it important?

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    An annual training plan is a tool we use with all our athletes to provide a road map for the individual athlete’s training season.  It doesn’t have to start in January and it can be 3, 6, 8, 12 or 24 months long depending on your short term and long term goals.

    It is a visible overview of your year or 2 years and it is not set in stone. It is meant to be flexible as unexpected events occur like family or work trips, illness etc.

    The ATP is the next step after we have created our DUMB goals – (read about that HERE!)

    Having the goal is one thing but creating the methods and routines to be able to achieve that goal is imperative. You can’t just write out the goal and hope it happens!  Especially in a physical sport like triathlon.  We must take action.

    SO to set up your ATP  we pick A, B and C races to fill in with dates on the calendar.

    A race = the BIG KAHUNA! the race you want to be in your best shape ever, the dream race where everything comes together and you have a PR- Personal Record. You can pick 1-3 A races but I don’t recommend more than that because its hard to peak more than 3 times in a year. Experienced athletes can peak more often.  Sometimes athletes race just to cross the finish line and others have a goal time or to get on the podium, qualify for a national or world championships.

    Depending on the length of the race and your current fitness level you need a certain amount of time to achieve the physical fitness to achieve the goal of an A race.

    Sprint and 5k, 10k races obviously require less time to get fit, and Ironman more time.

    B races = 3-8 races you still want to do well in. These are races you can test your progress and see what you need to work on.

    C races = unlimited- but be careful, you can over do it. These are training races or single sport events like super sprint triathlons, Swim Miami, 40K time trials, 5k’s and 10k’s running races. Entering 5k ,10k and 13.1mi running races is a great way to test your fitness and perform fresh (without running off the bike) leading up to your goal triathlon. Similarly, swim events and bike time trials or century rides can all improve fitness while still getting you used to the feeling of race day competition without the pressure to have your BEST performance. So peppering several B and C training events is really important. It helps you pinpoint where you need to work based on the performance during the B or C race. Sometimes I will have athletes even do a race with no tapering or recovery leading up to the race just to over reach and see how the body responds. Other times it will be a true test race doing everything we will do on the A race day and see where the fitness level is and if the athlete is ready or needs more skill, strength, experience etc for the BIG A RACE.

    DON’T FORGET TO INCLUDE…….

    Be sure to also include regular testing in Swim, Bike and Run to see where you are starting from and then every 6-8 weeks to see if the training you are doing is working well and you are in fact improving. Learn about the tests I use in the webinar link at the bottom. To measure is to know, if you are not assessing you are guessing!- video and performance tests, lab work or field testing all need to be included in the ATP.

    Include strength training – prevent injury build strength, move in different directions other than just forward.

    Next:

    Periodize the ATP – as you get closer to the race the more similar your training will be to race day, but this is where the art and science of coaching come in.  There are lots of different ways to do this. These are terms that I use, but others do exist.Base

    Build
    Speed
    Peak

    Taper/ Rejuvinate
    Race

    The coach you work with will create a system they believe works best, but a general rule is to have some sort of base before you go out and do speed work so you don’t get injured, but after that there has been tons of research that a linear or stair step progression is not the only way to achieve success.  I don’t subscribe to volume in the speed phase and base and build phases will include speed and anaerobic capacity.  I also wait to build volume until much later in the season to keep athletes strong, fast and injury free as opposed to burnt out from too much volume, overuse and over training.

    Daily, weekly, monthly volume needs to be added into the plan based on available training hours, age and experience and how fast you recover; everyone is different and you need to discover for yourself what works best. Most of my athletes have families and jobs that are a priority.

    Alternating stress and recovery to avoid over training, the higher your goals the more this is important.  The more experienced you are, the more you can train at race specific intensity, the less experienced, the more we focus on skill and strength.

    We also want to include real life commitments and by having them on the ATP ahead of time we can maintain fitness despite travel and family events. By planning easy recovery days around these everyone stays happy.

    Along the same line, scheduling regular rest days or weeks, months and even years- can help prevent injury and sickness rather than just training and training until the body forces you to rest by getting sick.

    Here are 3 great resources to learn  more about creating an  ATP. I use http://www.TrainingPeaks.com with all my athletes and here is a video on how to create one: HERE

    And this is Joe Friel himself talking about the ways he creates and ATP: HERE.

    And lastly, this link ATP Webinar is my Full Circle Coaching Webinar on how to create an ATP. Enjoy!

    Wishing you well!

    Coach Erinne

     

  • Blogs, Mindset

    Go Be D.U.M.B Today!

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    What an amazing year 2015 was. I like to take this time during the holidays when I actually have some down time and sleep in, spend quality time with my family and also make some alone time to really think about all that happened this year. The good the bad and the ugly.

    I, like many others had struggles. Some couldn’t train or race due to injury, some had great comeback years after being injured or sick, some had other priorities that led them away from themselves. Others had great successes and personal records in sport as well as business or family. I hope each one of you takes the time over the next few days to do a recap and review of the last year.

    Did you achieve the goals you set out to accomplish? Did you miss on a few? Maybe look at the hardships you had to face to see if there was some lesson to be learned on how you handled it or what was brought to light because of that struggle. Or, really acknowledge all the hard work that went into your big successes and how you can repeat them this coming year and make even bigger and better wins for next year.

    I have a constant quest for learning new things to see where I can improve my relationships, health, life, coaching, and business so I am always listening and reading up about new ways to improve and pass on good stuff I learn to my athletes. During this time of year everyone is talking about resolutions and setting goals for the New Year. I have written about and used S.M.A.R.T. goals in the past and I’m sure most of you are familiar with them:

    I know many of you have heard of SMART Goals:
    SPECIFIC
    MEASURABLE
    ATTAINABLE
    RELEVANT
    TIME-BOUND

    This year, I would love to you to set some D.U.M.B goals! I love these as a precursor to the S.M.A.R.T. goals and I learned about them from Brendan Bruchard check out his video about them at this LINK. 

    D.U.M.B Goals
    D – Dream/Destiny Driven goals – I love this because it is asking you to think way outside the box and truly get excited about something BIG for yourself. Something that may not seem attainable at first thought but that you really want to achieve but are maybe too scared to even fathom. Brendan talks about the vision of landing on the moon or curing a disease. How did those people ever achieve those amazing things without dreaming about them 1st!

    My business coach Sean Greely always says if your dream doesn’t scare you, it isn’t big enough. And my mentor Paul CHEK says your dream has to be bigger than your distraction. So, start with the dream and the how will come later! Think about something that would make your life magical and make you feel alive. Have fun with it.

    U. Uplifting – Choose something that you want to GAIN not lose. Instead of I want to lose weight, how about I want to be a sexy beast and have an amazingly successful body that is strong and capable to carry me across the finish line of a triathlon, Ironman, 5k, ultra- endurance, feel alive, you fill in the blank __________________.

    M –Method friendly – A goal that you can create a practice around. A map that makes it happen more easily. If the goal is to feel vibrant and passionate about your life, to get there you need a practice, map or method that will lead you to your success. For example, 3x a week you are going to fuel your body with healthy breakfast and then go to the gym or walk/run/swim/cycle for 20 minutes. Use a set of practices that you repeat on how you wake up, cook your food, meet with an accountability partner or whatever you choose. This is where I highly recommend that Miracle Morning book again, it has a blueprint for the method of your morning practice. The repetition of the practice makes it easier every time you do it. I also incorporate this in creating more successful athletes by implementing the dynamic warm up before every workout to help prevent injury, or having the athletes perform the skill driven drills for swim, bike and run to improve their performances at any level.

    B- Behavior driven with triggers set up to help you be successful – Every time I do this than that. For example, every time my alarm goes off in the morning I say my mantra and start my morning routine, which includes all the SAVERS (silence, affirmations, visualizations, exercise, reading and scribing) from the Miracle Morning Book. And sets me up for success. Using these behavioral driven triggers helps motivate you to stay the course and go for the big DREAM!

  • Blogs, Erinne, Mindset

    The Scariest Thing That’s Ever Happened to Me

    By Coach Erinne Guthrie

    I have had my share of life’s ups and downs Divorced parents Failed marriage Successful birth of my daughter Death of a soul mate My fathers suicide But none of those scared me the way waking up one morning seeing only black in my left eye did.

    I don’t have good eye sight to begin with (-8.50!) but wearing contacts has always allowed me to see 20/20 and do everything I ever wanted to do.
    But waking up seeing black was so scary for me because it really threatened the active lifestyle I live and love.

    Interestingly enough the week before this happened I had been introduced to a book called Miracle Morning and had started adding helpful elements recommended in the book to my normal 20 min meditation at 4:20 am every morning. The 6 elements of the Miracle Morning are silence, affirmation, visualization exercise, reading and scribing or journaling.

    Although I was already implementing 3 out of 6, it is amazing how implementing all 6 helped me get through this challenging period in my life. Even though I did allow for exactly 2, 24 hour pity parties,
    that was really all I needed.

    I got through retinal re-attachment surgery with a scleral buckle around my left eye with the best doc in the world Dr. Smiddy. Luckily, I have an awesome team and coaches and no sessions were canceled. My team of coaches stepped up I kept training as soon as doc gave me the green light. And although my vision is not back to 100%, I raced in my 1st ever draft legal sprint triathlon to try and qualify for world championships.

    I was very tempted to skip the race for fear the warped vision in my left eye would cause issues in my performance. Would I get hit in the eye during the swim? Would I be able to draft safely? Did I Lose too much fitness in the weeks I had to take off leading up to the race?  I didn’t want to talk about it to too many people for disgrace of total failure, so with the encouragement of my FC TEAM and a few athletes and friends as well as the implementation of the 6 elements of the miracle morning book I decided to race. So even if I came in last I knew for me it was about being there and participating and how I decided to respond to my situation instead of react to it!

    Guess what?
    I qualified! This has always been a dream of mine and now I am headed to CanCun, Mexico with 2 other Full Circle athletes to race against the world! Wow, who would have thought this was possible given my situation. Although I did not have a great race by any definition, with 5 girls pacing me on the run, I did get 9th place and the top 10 in each age group qualified. It was a tough but really fun race and the draft legal element of the bike made it completely different. I highly recommend a draft legal race if you can enter one. Here are the race results and more info on the USAT Website.

    So if you are still reading because this is a kind of long post The big things I wanted to share is that It’s not what happens to you in your life it’s how you respond. I can easily decide that after this happened I needed to quit triathlon and racing because it’s just too risky but what I realize is that is just not an option for me. I love swim bike run too much to say goodbye!

    Also having a daily practice like the Miracle morning was definitely introduced to me just in time to help me keep my eye ( no pun intended) on the big picture of my life which is:

    To motivate triathletes to break through the obstacles holding them back from their ultimate triathlon performance. On that note, please watch out how you can be involved in having your Ultimate Triathlon performance after attending our 6th Annual Ultimate Triathlon Camp in Clermont FLorida. Registration is opening up this week! And

    Look for upcoming details in the next week!

    Thanks for reading!
    Namaste

     

  • Blogs, Mindset

    What’s your Big Why?

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    What’s Your Big Why?  Do you know?

    Knowing the answer to this simple question can make everything in life a little easier.
    So many times we get lost in the day to day activities; going through the grind with no goals, no purpose no focus and wondering where the day went, how time flies and you haven’t gotten anything done.  Nothing is as you want it to be.

    Next, you start to get cranky and ask yourself why am I even doing this?
    • Why did I sign up for this Ironman®?
    • Why do I want to become a triathlete?
    • Why am I doing my 1st triathlon?
    • Why do I want to get in shape, lose weight, get healthy?
    If you don’t have an answer to these questions, it’s not likely for you to stick to a plan or program or schedule. But, when you do know the answer, you spring out of bed ready for the day’s training and find ways to fit it all into your day.  It becomes a healthy priority 2nd or 3rd to other items in life but still in the top 5.  It can be tough sometimes, especially when we get knocked out of our routines.  This is a completely normal part of life to have to make adjustments to get back on track.  But get back on we must!

    A few of my current athletes are struggling with this as we speak and I am just reminding them to take some quiet time to go within and ask yourself what your big why is again.  Your kids, your partner, your parents, a deceased loved one’s, a friend, brother or sister.  Everyone has a why, you just have to find it!

    Last weekend, my 9 year old daughter Kaia was doing her 8th triathlon after not racing at all for over a year.  She has 2 parents who love and live triathlon so it’s hard for her not to be involved and want to do triathlons, but I don’t push her.  The morning of the race she was having major anxiety about racing; Would she be as good as she was before?  Would she be last? All the same issues we all think about at some time before a race.  So, I started asking her if she wanted to race, and she said yes but all these other feelings were taking over so I asked her to think about a few things, like maybe doing it for someone else, so it wasn’t about her and her outcome, but more about just getting out there because someone else couldn’t.  The other thing I reminded her of was how great it felt when she had crossed the finish line of her last race.  She was all a glow, cheering for friends and happy just to be out there.  We looked at some of her race photos and she was reminded of those post-race feelings of success and accomplishment.  Although she struggled right up to the start, she did the race with a huge smile on her face and even saying at one point “This is the best day of my life!”

    Another example of a good why, is being a part of Team Thumbs Up.  We were asked to be included and help Brett Anderson who has Cerebral Palsy complete a sprint triathlon.  I was so proud of my team for stepping up and giving this man the experience of flying through a triathlon as fast as we could carry him. He was ecstatic and so thankful!

    These are just 2 examples of a why and I have a bunch more I turn to when I am finding myself out of my focus.  All I know is when I am committed and training regularly, everything else in my life is better.  I commit to more sleep, eat healthier, work harder and with more focus and really plan my fun stuff as the reward for all the hard work!  Although the race is always the reward for me!

    Of course, I can’t leave without mentioning that if you have your why and still no energy to train it could be a nutrition lifestyle issue and of course I have a program for that!  So, now its my turn to ask you; “What is your big Why?” Id love to hear about it and how it motivates you to get out there and TRI!!!
  • Bike, Blogs

    Are you SHIFTING me?

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    By Coach Erinne Guthrie

    I meet with a lot of cyclists on a weekly basis, some during one on one sessions and some during our weekly group rides, and I am always surprised by how little new and even experienced cyclists shift their gears. The gears on the bike are meant to be used and shifted quite often during your rides. They are what allow you to keep pedaling with a smooth consistent pedal stroke whether you are drafting in a group, riding alone or climbing the bridges. By shifting your gears you can keep a given cadence or rpm (revolution per minute) so you can be more efficient (90 rpm) on a long ride or create resistance with a lower RPM (50-70) for a given interval to build leg strength while on the bike.  On your next ride I highly recommend playing around with shifting the gears on your bike.  Which gears help you get faster? Slower? More efficient? Tired?  etc. there is a time to use all the gears on your bike, start shifting today!

  • Blogs, Run

    Turn Down the Volume

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    What’s up Runners and Triathletes?

    Have you signed up for your next 5k, 10k, 13.1 or 26.2?  It’s Running season!
    Most of the programs you are following right now teach you absolutely nothing about HOW to run. Instead, they have you turning up the volume of running, week after week despite your lack of energy and niggling injuries. This is a sure recipe for disaster!

    Can you imagine training all those weeks only to come up lame on race day because you only trained based on volume?

    Running more does not always make you a better runner, especially if you have poor posture and have any imbalances in your core muscle strength and limited flexibility.  Who doesn’t have imbalances?  No one is perfectly balanced or symmetrical. 

    After years of study and analysis it is becoming apparent that there is a better and smarter way to train for your next running race.

    I invite you to join us on Sunday, October 11, 2015 for Run Essentials – We’ll meet at Coral Reef Park in Miami.  Click this LINK for details and registration – LEARN how you can avoid the status quo and do things differently this year!

    Wishing you well!