USAT

  • Blogs, Mindset

    Whatever it Takes

    Whatever it Takes

    In all the time that we’ve been helping people enjoy a healthy lifestyle in triathlon we’ve learned what separates those who succeed from those who struggle or fail:

    Determination.

    Simply put, are you willing to do whatever it takes to take care of yourself and your health?

    If you are, then nothing can stop you. But if you’re not, well… Let’s consider some of the most common deal breakers that could get in your way.

    1. I got too busy with work and family.
    2. I got sick and didn’t feel like it.
    3. I got a new significant other who takes up all my time and loves me the way I am.

    It’s an endless list of “I gots” that can mess us up the most. But it’s only because we haven’t fully committed to doing whatever it takes. If we’re really willing to go to any length to train, eat right and more, then here’s how we might approach those obstacles.

    We all have demands on our time. You have to commit to scheduling your workouts, shopping, meal prep, etc., and MAKE THEM A PRIORITY. Even when the kid is sick and the boss is holding you to a deadline.

    We all get sick sometimes.   The key is to get back at it, as soon as possible.  As for the days when you just don’t feel like it, “well, let’s just say this: If you’re not actually sick, it’s still OK to take a day off here and there or have a cheat meal, etc.  Just don’t make a habit of it!

    We all want love, but there’s  no reason you can’t manage time for yourself and time with them too.  It’s all about commitment and it helps to think about that word starting with a little “c” which means you only have to make the right choices today, realizing that’s how you build up long-term habits.

    Over time, it’s those good habits that keep us from feeling overwhelmed.

    One day at a time, the next best decision, day after day. That’s commitment.

    Is yours strong enough?

    I’ve opened up a few spots in my signature “TRIATHLON TRANSFORMATION” Program. ARE YOU IN?

    LET’S talk about it… SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Mindset

    Challenges and Setbacks Happen

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    Challenges and Setbacks Happen

    This will never change.

    What can change is how you respond to them. I have been dealing with quite a few of these challenges myself and sometimes I think to myself-

    “What the F?”

    “Am I attracting this crap?” And I always ask WHY? But that never helps!

    When I stop and look around for just one thing I can smile about, I know I can shift my energy. Also, getting out and moving in some way to release some endorphins can also help shift a negative out look on any given situation.

    Sometimes it’s a butterfly that flies by, seeing my favorite Frigate bird overhead, or simply a green traffic lights all the way home (in Miami that would be considered a miracle) that can shift me.

    Just being aware of the negative thought itself and choosing to repeat a meaningful mantra that is personal to you can help to break the bad habit of spiraling into negative thoughts.

    I’m sure you know what I am talking about!

    Things like…..

    “Why does this always happen to me?”
    “I always get injured!”
    “When will I learn…” etc, etc, etc.

    Instead, catch yourself in the moment and choosing a more positive thought can completely stop the spiral.

    Say “Oops I did it again, I’m not going to go down the rabbit hole; I choose to see something positive out of this, whatever it is”!

    Then, we can realize this is actually a normal part of an active busy life that we are choosing to lead.

    We all have our highs and lows, and this is completely NORMAL!

    The Yin/Yang symbol in the Full Circle Coaching logo reminds me that it’s all about finding the balance between the ups and downs.

    Sometimes just sitting back and surrendering and breathing is the only option.

    I’m reminded I’m not alone, when I hear from each and every one of you about all your amazing successes as well as your setbacks and that we are all in this together riding the waves of life and sport.

    Would love to hear if there are any setbacks you’re dealing with…
    Comment/hit reply and let me know.

    Stop judging yourself for the up or down and just breath it in.

    Say out loud “Be Here Now” and things will shift!

    Namaste, The light in me sees the light in you!

    I’ve opened up a few spots in my signature “TRIATHLON TRANSFORMATION” Program. ARE YOU IN?

    LET’S talk about it… SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

     

  • Blogs, Mindset

    Yes you can do it

    Yes you can do it

    Self-confidence is so valuable, but it can be hard to find. So, if you sometimes doubt yourself, or if you’re going through a low-inspiration period, then let me take this opportunity to remind you of something important:

    You can do it.

    Really! You can do it. Whatever it is, whatever your position in life, whatever challenges you face… I BELIEVE IN YOU.

    It’s so easy to get overwhelmed by stress, negativity, and the demands of kids, work, and the home. We can stumble in our daily efforts to reach our goals. Miss a training session here. Fall off the healthy-eating wagon there. And, if we’re not careful, we can start slipping in our confidence.

    So, in addition to my unbridled belief in you, I want to urge you to remember this: You will succeed through consistent effort over time, during which you sometimes will fall short of your expectations or be dealt a setback. Because you are – LIKE ALL OF US – a human being. When this happens, do not despair. Learn from it, dust yourself off, and get back on the right path.

    Others have done it. So can you.

    I don’t just believe it. I KNOW IT.

    Would love for you to reply and let me know how this sits!

    I’ve opened up a few spots in my signature “TRIATHLON TRANSFORMATION” Program. ARE YOU IN?

    LET’S talk about it… SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 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.

  • ROCKSTARS

    Interview with a Rockstar Triathlete: Urs Brunner

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    Rockstar Triathlete; Urs Brunner

    Coaches Notes: So very proud of Urs for his dedication to triathlon training remotely with Full Circle. It’s not easy staying motivated training on your own. If it’s important to you and you lean into the support we provide, you get what you need!

    His successes over the past 6 months, prove that even though he is not a local Miami triathlete, the training plan, weekly coach calls, and support from the Full Circle Tribe can all be felt and big dreams can be realized.

    Working together through an injury with modified training plans and strength exercises and shoe changes you were able to become the fittest strongest version of yourself to cross the finish line in your very 1st 70.3 Augusta.

    Your race photos are amazing; you can see the smile and feel the joy and energy despite the heat with a race delay.

    Way to show up for yourself, proving age is just a number and you can get faster with the right program and support!

    Whoop Whoop! Can’t wait to see what’s next on your Triathlon Journey and thanks so much for letting Full Circle Coaching be your guide!

    WATCH OUR LIVE INTERVIEW; Urs Brunner Journey to Augusta 70.3, 2021:
    https://youtu.be/Owc-5KcPIQA

    Age: Just turned 60 years old.
    Profession: Executive Coach and Consultant

    Why you chose FCC to help you on your triathlon/health and wellness journey? I love the body, mind and soul approach and I love the tribe feeling. There is also great energy being a part of Full Circle and the coaches are fantastic, even for a remote athlete, like myself.

    What is your “A” race for this season? My “A” race was the Ironman 70.3 in Augusta. I have never done an IM distance and I wanted to challenge myself as I turned 60.

    Please share your BIG goals: First of all, I really wanted to be called an Ironman. The idea of doing such a long race was daunting and I knew it would require a lot of dedication. In February of this year, I made the decision that when I turned 60 in September, I would complete my first IM, so I signed up for Augusta for the September 26, 2021 race.

    Tell me about your successes so far: I have been in and out of triathlon over the past 20 years. My biggest success probably is my overall fitness. I am faster at 60 than I was at 40. Just this year, I ran my PB for the half marathon and my 1-mile test never has been faster. I would also say that one of my big successes is my overall mental and physical health which I attribute to the structured training program and all the support from the coaching staff.

    What were some of your biggest Improvements in performance for each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved: 

    SWIM – I am particularly proud of my ability to swim non-stop for the full IM 70.3 distance and I gradually increased my 800 and 400 test times.

    BIKE – I invested in a aero triathlon bike and that increased my speed. I am now able to bike faster, at higher cadence with lower heart rate.

    RUN – the run has always been my challenge but with the strength and interval training, I am now able to run off the bike much more comfortably and sustain a good run pace for a longer duration.

    Nutrition – especially race nutrition was a big focus leading up to my IM 70.3. The guidance from the coaches was invaluable and I made a lot of adjustments, especially on the bike portion.

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

    1. The support and encouragement from the FC tribe and my family really had a great impact on me. They helped me through the training phase and especially during the actual race.

    2. I had to overcome an achilles injury that limited my running early in my training. After physical therapy, running shoe changes and specific exercises from the coaches, I slowly recovered and I am now pain free.

    3. I have committed my time to the training. Especially leading up to the “A” race, the training hours increased and I made a commitment that I would give it my full attention. This included time dedication and also lifestyle choices such as no more happy hour drinks!

    What excites you the most about being involved in triathlon? I love the variety and technicality of this sport. Also, it is a sport that requires a degree of dedication and commitment and that fits my personality really well. Finally, this sport is challenging and I love that aspect. Achieving my daily training goals or race goals, gives me the motivation to stay active!

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

    Just do it! Face your fears and be bold. At the beginning, it might seem scary to think of swim, bike and run all in one race. But you start slow and you build up. The structured program at Full Circle Coaching will guide you along your path and support you all the way.

    Curious about Full Circle’s Triathlon Transformation program?  You too can become a triathlete!  Click this link: 
    http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

     

  • Blogs, Run

    Running Season; Do you really need orthotics or something else?

    What’s Up Runners,

    I am loving this new article sent to me by my good friend Dr. Todd Narson, a Sports Chiropractor on South Beach.  Please read it here…
    https://correcttoes.wordpress.com/2012/08/17/arch-support/

    Finally, I am reading something completely different and TRUE regarding what it means to have arch support. This concept is unfortunately so foreign to podiatrists, physical therapists and running store owners who immediately recommend “orthotics” or a certain type of extra bulky, super cushiony running shoe that is the exact opposite of what most runner’s need; 

    STRENGTH in their feet, legs and core.

    I applaud Dr. Ray McClanahan for writing this article and for explaining what true arch support is and what you are actually getting with orthotics and bulky shoes could be hurting you greatly in the long term.

    Here’s a short quote from the article: “Pushing up in the open space of the foot has the significant long- term consequence of weakening of the muscles that span the open space of the arch, which are called the intrinsic muscles of the foot, as well as the numerous muscles in your lower leg which send tendons into their final insertions, many of which are in the ends of the toes.”

    If you are a runner and constantly injured, in pain or just looking to get faster, strength is an essential component in your ability to get pain free and perform. You cannot skip this step without paying for it later.

    Here at Full Circle Coaching we include the strength training that is a priority for your feet and entire body to allow you to achieve your running goals. One-on-one video analysis or in group setting is available as well as custom  strength training programs.

    or sign up for my 1 day, 2 hour Run Essentials Clinic- Im partnering with Footworks Miami and Athletix rehab to bring the best information to help you improve your running.

    Are you training for the MiamiMarathon or another upcoming running race?

    Then you need register for my upcoming Run Essentials, a 2-Hour clinic on September 18th, 2021, at Footworks South Miami. Click this LINK to register NOW!!

    Watch your inbox for more details or on social media. Happy Running!

    I look forward to hearing from you today and hope this article helps you in some way!  Feel free to ask me any questions or leave a comment.

    Ready to improve your running?

    Attend my RUN ESSENTIALS CLINIC – September 18, 2021 with Footworks Miami and Athletix Rehab.  You can improve your run performance in 2-hours.

    Especially, if you’re training for the Miami Marathon or another upcoming running race.

    Register for my upcoming Run Essentials Clinic, September 18th, 2021, at Footworks Miami. Click this LINK to register NOW!!

    Watch your inbox for more details or on social media. Happy Running!

    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.

     

  • Bike, Blogs

    What should my bike computer be telling me?

    What should my bike computer be telling me?

    You may have the latest and greatest of bike computers, but do you know what to pay attention to in order to train and then race by the numbers?

    I love data, but I know many athletes who don’t.

    The fact is, you will simply not improve unless you give your numbers some attention.

    What you focus on improves; Pearson’s law.

    For the bike, you have certain parameters/numbers you are in control of.

    Speed is not one of them.

    I do not coach or train by speed for the bike.

    Speed is an outcome you cannot control all the time. So using it to train can be extremely frustrating and ineffective.

    Say you have a 5 x 5 minute interval at 20 MPH workout to do; You head out on the bike and hit a headwind of 15-20 MPH and you’re struggling to hit the 20 MPH speed, if you can at all.

    Then, you turn around and now have a tailwind, you’re barely breaking a sweat holding the 20 MPH and not getting any benefit from the interval.

    How is this effective training? Do you see my point?

    So, the parameters we do have control of on the bike are:

    –Rate Of perceived Exertion– the feeling of how hard you are working on a scale of 1-10 or 1-20
    –Heart Rate– measured with a chest heart rate monitor strap
    –Cadence- RPMS- How fast your feet go around the pedal stroke
    –Power– Work/Time –

    Power is a key component to being the best athlete you can be. The faster you can apply force (in the optimal direction of course), the more powerful and athletic you will be. Strength and Power training will develop your engine.

    Nothing gets you faster on the bike than training with power, but that doesn’t mean you won’t improve by using heart rate and cadence if you don’t have power. You can!

    These are all within your control and can be trained.

    I start with testing and measuring these parameters during a field test. For example, a 20 minute all out effort on the bike; This is a typical threshold test for cyclists.

    Then, I create 5 training zones based on your individual results to the tests.

    Next, we train the zones in a way that allows you to get the most benefit out of your training and racing, based on the distance of the race you are looking to compete in as your A race (the most important race of the year).

    My athletes show up on race day and know how they’re going to do down to the minute, because we train the numbers.

    On the computer you should be looking at:

    . Real time Heart rate
    . Heart Rate average
    . Current RPMS
    . Lap RPMS
    . 3 second power
    . Average lap power
    . Lap time

    LOOK FOR AN UPCOMING ARTICLE ABOUT HOW TO IMPROVE YOUR POWER USING THE BIKE COMPUTER!

    Please check out 2 great examples of this.
    Michael Caputa interview where he beat his predicted 70.3 race time by 20 seconds. By the way, he also got on the podium!

    Also, Richard Gomez (see video) who finished Ironman Florida never once looking at his speed on the bike, only paying attention to his power and his RPMS. He finished with a 12:48 at his 1st time, Ironman performance.

    How’s that for specific training leading to the race results you desire!

    Happy Training… Are you ready to start training the right way?

    I’ve opened up 5 spots for my Triathlon Transformation 16 Week signature program – Are ya in?

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Mindset

    Lack of time isn’t your problem…

    Lack of time isn’t your problem…

    Do you know the number one, reason for not exercising, training for a triathlon, eating healthy and getting into shape?

    “I don’t have time.”

    Yep!

    More than cost, or nervousness or lack of experience, or not knowing where to start. People say they just don’t have the time to take care of their bodies.

    These are often the same people who will tell you about the latest Netflix series they binge-watched.  

    Not that there’s anything wrong with enjoying TV, but it all comes down to a lack of priorities – NOT a lack of time.

    Until you realize how much precious time you waste on less important “priorities,” you’ll keep insisting you’re just too busy to exercise regularly.

    And, as the saying goes, “If you don’t make time for your wellness, you will be forced to make time for your illness.”

    Try this, a week has 168 hours. Now, make a list of how you spend your time each week on the following:

    • Work 
    • Sleep
    • Commute
    • Errands
    • Family time
    • Leisure activity

    Total that up and subtract it from the 168 hours. 

    Still think you don’t have time? I’m curious, so let me know!

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Mindset

    If it Sounds Too Good…

    If it Sounds Too Good…

    Here’s something that absolutely drives me crazy.

    It’s been going on forever, and I suppose it will never stop.

    But I can’t help myself. I’ve got to tell you.

    It angers me to see ads for “miracle” products that promise easy weight loss without any exercise or clean healthy eating – a miracle pill or a magic cleanse or an exotic herb …

    STOP THE MADNESS!

    It’s hard to believe people fall for this nonsense, but they do. And I wouldn’t care except that it hurts your chances of persevering to forge healthy habits that become sustainable lifestyles.

    No lollipop will melt your belly fat. No rubber vest will give you six-pack abs.

    Please.

    Eat right, exercise, sleep plenty, and hydrate. Consistently. Over time.

    You know this.

    Let’s keep it real!

    Need some help in creating your version of your best life? Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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

    When ‘Good Enough’ Isn’t Enough

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    When ‘Good Enough’ Isn’t Enough

    I have a confession.

    I want deep fulfillment in life.

    I want passionate love, close relationships, meaningful work, and a sense that I’m contributing to make the world a better place.

    But a few years ago, I realized I was just going through the motions – not really behaving as if I had a commitment to achieving deep fulfillment.

    I think I didn’t truly believe I could have it. Instead, I just did The Next Thing I Thought I Was Supposed To Do… one after another … hoping it would all get me somewhere.

    Do you know what I mean?

    Have you ever felt like settling for some vague sense of “good enough” was holding you back from getting what you really want?

    It’s a powerful realization, and I hope everyone reaches it at some point in life.

    It can be a crucial step toward long-term satisfaction – with your health, your body, your work, your relationships… anything.

    So, right now, before the year gets away from you, take a few minutes to yourself.

    Think or meditate. Or maybe write in your journal.

    Where do you want deep fulfillment? What will it take to get there? And are you doing what’s necessary?

    If you’re open to sharing, I’d love to know what you come up with.

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Mindset

    7 Ways to Win at Anything

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    7 Ways to Win at Anything

    If you want to win at anything, including triathlon, fitness/health and weight loss, then you have to repeat a two-step process every day.

    First, you must decide what you want.

    Second, you must take action to reach it.

    Every day. Over and over. As part of your ongoing lifestyle.

    Want some foolproof ways to win? Here are seven of the best.

    1. Set and meet specific goals. No goal is too small or too big.
    2. Examine how you spend your time and make tweaks to improve all the time.
    3. Learn from setbacks, and then move on.
    4. Surround yourself with other winners. Learn from them. Help them in return.
    5. Read books – including some that are about your goal (like healthy living, for instance) and others that are not. 
    6. Write down your feelings and what triggers them in a journal. Look for patterns. Then look for ways to break them.
    7. Act like a winner. Talk like a winner. Think of yourself as a winner.

    Just wanting something won’t do the trick. Just talking about it won’t either.

    I won 1st place in my last race following these exact tips; they work!

    Make a decision. Take the action. WIN.

    Would love to hear how this sits with you and how I can help you WIN!

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

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.