No Pain, No Gain is Not What You Think It Is

July 31, 2018February 14, 2024 by fullcircle, posted in Blogs, Mindset

Pain is your friend and a personal guide to listen to and you need to listen to it just as you would listen to a person who is a friend. It communicates with you, it can help you in many ways.

The term “No Pain, No Gain” is a term that gets misused a lot. Yes, it’s true that to get stronger and faster you may have to push through some discomfort or pain to go beyond what you thought was possible for yourself. In fact, there is an awesome book called “How Bad Do You Want It” where the author sites that in scientific studies with athletes pushing hard in a sports event, the brain signals to back off because of pain or discomfort but in reality the athlete can have as much as 40% more to give.

It’s important as an athlete to test your limits in a smart and safe way to get stronger and faster. Where the “No Pain, No Gain” slogan does not work is when you feel like you may have an injury. If your body is giving you pain signals that you may have hurt yourself, it really is NOT wise to push through and keep training. This kind of pain is your body giving you feedback to pay attention to the problem. If you listen and back off, tell your coach about it or get an evaluation from a physical therapist or other sports professional you can usually fix the issue rather than pushing through and ultimately making it worse.

I use a number scale for myself and my athletes. You can have an injury and still train. Doing nothing is actually really bad advice (more on that later) The pain just needs to be a 5 or less on a 1-10 pain scale. One, is zero pain, 10 is something is broken or torn. With a five or less, you can do good pre-hab exercises and dynamic stretching and or foam rolling so you can still train. If the pain gets higher than a five, you stop! If it stays less than five, or ideally getting back to zero, you can keep training. Stress plus rest equals growth…

Another book recommendation;
Peak Performance:
Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success

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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

Coach Erinne
Full Circle Coaching
Where Performance Meets Balance
786-586-6057

Got questions regarding triathlon? Drop me an email to erinne@fullcirclecoaching.co or schedule a call at this link: http://www.scheduleyou.in/5ZIsVaU

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Marine Biologist Benefits From Training Like An Athlete

July 27, 2018February 14, 2024 by fullcircle, posted in ROCKSTARS

Even though Bradley doesn’t consider himself an athlete he most assuredly is! His commitment and desire to adopt a healthy lifestyle with nutrient dense foods, swimming and running has had some great results that I hope he will take with him for a lifetime. I am so happy I could help you do your job with more swim skill and confidence and help you in your journey. I wish you all the best and hope to see you out there swimming soon! – Coach Erinne Guthrie

Rockstar Bradley Strickland

Age: 28

Profession: Biologist

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

My research requires me to swim and dive for equipment that we keep at the bottom of rivers, streams, and bays in the Everglades to track the movements of sharks, alligators, snook, and several other large predators. Full Circle Coaching was recommended as a coaching group that could help me learn to be more comfortable in the water and become a more efficient swimmer and free diver.

Tell me about your successes so far:

I am happy to report that the last round of fieldwork went incredibly well. I could tell a huge difference in my ability to dive and swim after spending the last four months with Full Circle.

Please share your BIG goals:

As a beginner, I wanted to be able to swim a mile. With Erinne’s help, I’ve shattered that goal. Now I would like to be able to go for a 2 mile swim!

What were some of your biggest improvements in performance for the each of the following?

Swim: Before FCC, I could swim a couple of laps and just be exhausted. Now I routinely swim 2000m in a practice and am much faster and more efficient.

Run: Before Full Circle, I was intensely over-striding and heel-striking. Now my technique is safer and I am much faster. I’ve moved from roughly an 8 minute mile to a best 7 minute mile.

Nutrition/Health: I eat cleaner and do my best to plan my meals around proteins. I’ve learned that a snack doesn’t have to be junk food.

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

Even though I was focused on my swim, Erinne spent weeks improving my flexibility and giving me strength training exercises focused on body resistance. This emphasis on whole body training has helped me even beyond swimming.

We moved my nutrition away from a carb heavy diet to one balanced with protein and fat. This really increased my stamina and energy level throughout the day and in workouts.

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

With the program, you learn how to train correctly to minimize the risk of injury and how to “train smarter, not harder.” These are things that you will keep with you for as long as you are able to keep training.

P.S. This could be you! 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

Don’t forget to visit us on your favorite social media where we post tons of videos, information about triathlon events and training and nutrition tips.

Adriana Lopez; Rockstar Triathlete

July 19, 2018February 14, 2024 by fullcircle, posted in ROCKSTARS

Adriana Lopez; Rockstar Triathlete

Coach’s Notes: Adriana Lopez is an angel here on earth for me personally and I have loved watching her grow and get stronger in the sport of triathlon. From the first group ride when your seat was killing you because your bike fit was terrible and you learned that you didn’t have to suffer like that; We have been training together for a while. Your confidence speed and strength have gotten stronger and stronger and the one thing we are working on is getting better and better. Counter balancing a seated work position is the biggest challenge to getting your run where you want but I know you won’t be giving up! Super proud and honored to be chosen on your journey and I’m so excited to see whats next for you… Could it be a full Ironman?

Age: 48
Profession: Sr. Pharmaceutical Representative

Why you chose FCC to help you on your triathlon/health and wellness journey? I selected years ago to work with Erinne because she really gives me the attention I need. The constant coaching and inquiring what are my next goals and tailors my training towards my goals. Erinne is extremely educated in nutrition and triathlon coaching.

What is your “A” race for this season? My current race..Costa Rica 70.3, 2018

Please share your BIG goals: Huge goals is to be able to run without constant pain. We are still working on this but I know I will overcome it!! Next race Aqua Bike Miami Man 2018.

Tell me about your successes so far:
Augusta 70.3, 2017 and Costa Rica 70.3, 2018. My biggest success after Costa Rica was the fact I didn’t feel so beat up like I did in Augusta, LOL! The training volume and nutrition were great factors.

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

Name 2 or 3 things that have made the biggest difference in your journey:
1. Listening to my coach has made the biggest difference in my performance. Following set plans.
2. Completing 99% of the workouts assigned on training peaks.
3. Dialing in on the nutrition.

What excites you the most about being involved in triathlon? I started getting involved in triathlons when there was a big change in my life–a divorce. Missed my children tremendously and had no friends to socialize with while they were away. In the triathlon world, I made the most amazing friends that have become family. I also was blessed to meet the love of my life Dennis. What motivates me is the cheering and support we have for one another in the triathlon world. WE ARE ALL ONE !

What would you say to another person who was on the fence about joining our training program? It is very important to get proper training in order to avoid injuries. Erinne will help you build your base and guide you to your goals. Haven’t met any one who has followed her plan and not succeeded. FC family is a great family with a great supportive group. We stick together and push each other to the next level at all times! Come join us, we would love to have you.

Don’t forget to visit us on your favorite social media where we post tons of videos, information about triathlon events and training and nutrition tips.

Race Tips for Your Next Sprint or Olympic Distance Triathlon

July 17, 2018August 16, 2021 by fullcircle, posted in Bike, Blogs, Mindset, Nutrition, Race Specific, Run, Swim

Race Tips for Your Next Sprint or Olympic Distance Triathlon

By Erinne Guthrie, USA Triathlon Level II Certified Coach

I recorded this webinar to make it easy for you to access any time you need to review the most important race tips to use at your next Sprint or Olympic distance triathlon race.

Should you have any questions please reach out to me, Coach Erinne (via text is fastest) 786-586-6057 or, schedule a call and we can discuss further. Use this link to schedule your call:
http://www.scheduleyou.in/5ZIsVaU

I give this clinic live before most of the Multirace Triathlons in Miami, Florida. I hope you enjoy it and please let me know if it helped you in any way have a better race experience, thanks for your time!

Watch below!

Here’s the Youtube LINK:
https://youtu.be/LKS13Bti8JI