Month: August 2018

Buffer Foods vs. Trigger Foods

by fullcircle, posted in Blogs, Nutrition

Buffer Foods vs. Trigger Foods

When it comes to dealing with cravings there are two approaches I like to take with clients (in addition to simple prevention strategies).
I want to make you aware of two food classifications that can either make or break your ability to stay on track with your nutrition and avoid giving into cravings: buffer foods and trigger foods.
Buffer foods are foods that allow you to, with a small amount of indulgence, get rid of the cravings and thereby take in far fewer calories than you would have if you gave into the craving. Buffer foods typically include things like peanut butter, green smoothies, extra dark chocolate (or other items with cocoa). Think foods that give you the sweet or fat sensation but that you don’t want to eat a whole lot of.
Trigger foods typically increase cravings and caloric intake. For example, if you give into a craving for pancakes for breakfast in the morning, your blood sugar will spike and crash. You’ll get hungrier faster, eat more throughout the day, and have stronger cravings for starches and sugars.
Try replacing your trigger foods with buffer foods and see how your cravings and hunger are affected. Another option is adding more nutrients to your trigger foods. For example, make your pancakes with almond flour or add grass fed collagen, or greens powder to your normal pancake batter. See a recipe below on what I like to do.
What buffer food or added nutrients  are you going to try?
Eat with grass fed butter and real maple syrup or raw honey instead of synthetic sweeteners.
For added blood sugar stabilization have 1-2 capsules of  Himalaya bitter melon extract
Wishing You Well,
Coach Erinne Guthrie
I invite you to link here and schedule a call with me today or, text me at 786-586-6057 to request an appointment.
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, Mom and much much more.

P.S. I am putting together a 6 week Holistic Lifestyle Online Workshop. Please reply here if you want to be notified when I send out the information.

Should I Go Long?

by fullcircle, posted in Blogs

Should I Go Long?

That is always the question of many newbie triathletes after their first season of triathlon or even after their first sprint. Well…… It depends…….. on a lot of things.

If you are looking to get faster in a sprint distance triathlon then the answer is no and yes!

If your main goal is to get faster for a sprint triathlon riding over 50 miles and running over 8-9 miles is kind of over kill and can actually lead to undue fatigue so that you are unable to get the speed work that is necessary to actually get faster at the sprint distance.

Every once in a while, going longer is great but there are guidelines. If you go too long too soon you can suffer and injury which will then set you back.

So, when you are not racing long it’s a is a waste of precious time and effort that could be spent on more quality training to go too long.

Shorter and faster training you can recover from quickly will get you faster, in less time. But at the same time 1 weekly long swim, bike and run at zone 1 is absolutely essential to improve your aerobic capacity and speed but too long is not appropriate when racing short.

Now, if you are training long course which is a 70.3 or IRONMAN then yes you must go longer. However, so many athletes go too long too soon and too fast without building up strength and speed first.

Many long course athletes wonder why they can’t get faster at the long course distance and it’s because they are fatigued from all the volume.

If you never train fast you are not likely to race fast at any distance.

Adding 30 min each week to a long ride and 10 minutes to your long run can be a good rule of thumb to follow. These are meant to be easy low zone 1/2 efforts to improve aerobic capacity and aerobic threshold.

Wishing you well,
Coach Erinne Guthrie

I invite you to link here and schedule a call with me today or,
text me at 786-586-6057 to request an appointment.

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.

How to Succeed

by fullcircle, posted in Blogs, Mindset

In his book Eat that Frog, author Brian Tracey suggests tackling the biggest, hardest challenge you face each day first thing– this is the FROG.

For you, it may be a work project, a difficult conversation, or something else you’re potentially less than excited about.

If that challenge for you is getting your workout in, consider doing it first thing in the morning. And if you’re not a morning person, I get it. However, if morning is the only time you are guaranteed to get it done (with a little willpower when you hear your alarm clock), it’s something you should strongly consider. Science and physiology proves that cortisol levels are highest in the morning and you will have more energy for a better quality more productive workout in the morning. See this chart to show natural cortisol and melatonin hormones in a balanced body. The key is getting to bed early enough to get the minimum 7, preferable 8-9 hours of sleep.  This is also why I have all my training sessions in the morning!

Some of Tracey’s other recommendations are to spend a few minutes pre-planning each week and each day for maximum productivity. What we don’t realize is that a little bit of planning can literally save us hours and hours every week and help us get it all done when getting it all done feels nearly impossible.

So, how can you better plan each day and each week?

Do you need to consider your workouts as the FROG you eat each morning so that it’s out of the way?
Let me know your thoughts by replying!

Wishing you well,
Coach Erinne Guthrie

I invite you to link here and schedule a call with me today or,
text me at 786-586-6057 to request an appointment.

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.

Georgia Physician AND Rockstar Triathlete; Daniel Kaminstein

by fullcircle, posted in ROCKSTARS

Coach Erinne’s Notes:
I am so excited about the outcome of this season. Daniel and I have been working together for 2 years to get to Age Group Nationals injury free and qualify for Worlds. Already a strong, fast athlete always on the podium, with no formal coaching he has so much more speed to gain. After suffering a stress fracture last year and a few months of no running we were able to get his bike up to speed with the fast guys. This year we really dialed in the run. From his last 10k off the bike with a 6:15 minute/mile average at his B race to a 5:55 min mile average at Nationals, I’d say we accomplished what we set out to do, especially off of a 25 MPH bike average. Congratulations Daniel, way to Dream Big! Now for top 5 at Worlds!  Let’s do this!!!! –  Coach Erinne Guthrie

Daniel Kaminstein

Age: 40
Profession: Emergency Medicine Physician

Why you chose FCC to help you on your triathlon/health and wellness journey? I was looking for a coach who would help me with more than just fitness goals. I met Erinne at the Ride on Ryan Tri in Savannah and I liked her approach and attitude that FCC advocated.

What is your “A” race for this season? Just finished!- Age Group Nationals 2018, 10th place Age Group 40-44 and Qualified for World Championships in 2019 in Switzerland!

Please share your BIG goals: Being a great father to my four children. Becoming a more well rounded triathlete. Becoming competitive on the international level.

Tell me about your successes so far: My kids love coming to watch me race and three of them have now competed in kids triathlons. Tenth overall at age group nationals. First place overall among age group athletes at the NJ state championships. On the podium for all my races this season.

What were some of your biggest Improvements in performance for the each of the following?
Swim: My technique has improved dramatically over the past two years as a Full Circle athlete. With lot’s of video analysis and hands on form correction at Ultimate Tri Camp. Now, each race I focus on racing the swim rather then just using it as a warm-up for the bike.
Bike: Using power to make major gains in speed. I’m now cycling with the top guys in my age group.
Run: Stronger faster run off the bike. Being able to hold a fast run consistently off the bike is definitely my strongest asset now.
Nutrition/Health: Less carbs and more protein left me feeling much better during training and racing. The nutritional and sleep changes I’ve made have been equally as important as training improvements.

Please include any Personal Records and Goals achieved: First time at age group nationals and I made the podium.

Name 2 or 3 things that have made the biggest difference in your journey: Power Meter. High intensity training sets. Better nutrition

What excites you the most about being involved in triathlon? Getting to inspire my four boys to be active.

What would you say to another person who was on the fence about joining our training program?
You can be a competitive triathlete without coaching but to really make significant advances you need someone on the outside who can give shape to your training and point you in the right direction.

This Could Be You! Are you Ready?? Reach out right now and see if one of our online or in person coaching programs will work for you.  Click this link to schedule your call NOW!

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.

The Importance of Tribe

by fullcircle, posted in Blogs, Mindset

As long as humans have been in existence, being part of a tribe has been crucial.

Originally it was important for survival, as groups can protect one another and navigate challenges with much more ease than a single person.

In fact, many species of animals run in tribes.

But because we no longer fear attacks by wild animals, natural disasters (well sometimes with hurricanes) and starvation, tribes have come to play a different role in our lives.

However, they still serve similar purposes like protection and support… Or at least they should.

You see, too often in today’s world people have what I’ll call tribes by default. They don’t really choose who is in their tribe – it’s more whoever happens to be around them in daily life.

So, I want to share with you the importance of CREATING your tribe. Now I’m not saying that you should kick friends and family to the curb at all, but you should consciously choose a high – level tribe.

A high-level tribe is a small circle of people that strive for more. They’re positive, supportive, and they don’t gossip. They lift each other up and help you find solutions to your challenges.

When a high-level tribe is absent from your life, it affects you on many levels including ways you may not even realize. In order to operate at your highest vibration and achieve the most in life, you MUST have a high-level tribe.

And that’s exactly what I’ve created here at Full Circle Coaching. So, if you or someone you know is struggling on any level personally, we invite you or them into our high-level tribe. We don’t judge, gossip, or criticize. We empower, love, and energize each other.

If this is something you know you need in your life, simply hit reply and share your thoughts. We’re here to support however we can, even if it’s just lending an ear.

Wishing You Well,
Coach Erinne Guthrie

I invite you to link here and schedule a call with me today or,
text me at 786-586-6057 to request an appointment.

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.

Dime, Le Vas a la Rueda?

by fullcircle, posted in Bike, Blogs

Dime, le vas a la rueda?  Pregunto si conduces extremamente pegadito al ciclista que tienes al frente para beneficiar de su velocidad?

En el mundo de ciclismo el tema y definación de “Drafting o Slipstreaming” / “ir a la rueda” es una técnica a la cual dos objetos en movimiento se alinean en grupo para reducir el gasto de energía para mantener velocidad con menos esfuerzo.

Entiendo que nuestro tono puede sonar un poco agresivo y por esto demoré meses en publicar este escrito, pues no es mi entención ofender a nadie, pero me siento un poco cansada de aguantar mis sentimientos y he decidido utilizar este escrito como una oportunidad de enseñanza.

“Yendo al la rueda” como ciclista en un triatlón que sea “Non-draft legal” es hacer trampa, y NO existe ninguna exepción ha esta regla.  Estoy cansada de ver ciclistas de buen atletisismo aprovecharse de ir a la rueda cuando los oficiales no están mirando y se aprovechan.  Me enfurece cuando veo que un atleta de ciclismo lo hace, ni hablar cuando noto que un grupo de ciclistas lo están haciendo durante una carrera.

Cuando vuelan pasandome u otro ciclista les hago saber que están yendo la rueda me responden con las escusas como “No lo puedo ayudar” o “Todos los de mas lo hacen.”

Es una j****a pena que estas personas no respetan las reglas y en vez escogen hacer trampa.  Y me enfurece mas cuando los veo parados en el podio celebrando su victoria cuando en actualidad les han robado el puesto a otros.  Ustedes saben quienes son, y seguramente no es solo esto en sus vida que actúan deshonestos!

Yo tengo una solucion que quizas los directores de carrera deberían considerar e invertir.  Cada chip de sincronizacion  puede tener un “GPS” y durante la carrera cada ciclista que se pegue  dentro de tres largos de bicicleta por mas the 15 segundos recibirá una penalidad (esta idea me la propuso mi compañero) y me encantó!

No tomen esto a mal, a mi me encanta “ir a la rueda” per solo en carreras que son especificamente carreras designadas de “ir a la rueda.”  Tambien utilizo esta técnica durante prácticas en grupo y para mi propio entrenamiento.  Pienso que se debe practicar esta técnica durante el entrenamiento ambos ciclismo y triatlon.  Pero la verdad es que es triste cuando estoy en medio de una carrera y otro ciclista o grupo de ellos me van a la rueda y pasan volando en frente de mí.  Yo podría seguirlos y hacer lo mismo, y tal vez usar la misma escusa que ellos, pero no lo hago, y no lo haré nunca, ni siquiera por el costo del podio.

Pienso que otra solución seria hacer todas las carreras de triatlón legal “ir a la rueda.”  Pero tambien es mas peligroso conducir de esta manera con “aero-bars,” así que no creó que esto suceda pronto.

Ya que me desaogué…
Por favor mire este enlace que contiene una lista de las reglas más violadas durante carreras de triatlón.

Espero que no haya ofendido a nadie, solamente deséo educarlos sobre las reglas, y no se preocupe que si los véo “yendo la rueda” durante una carrera, se los recordaré!

Si desea saber mas sobre nuestro programa sobre ciclismo esencial haga una cita telefonica usando este enlace.

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.

Do You Suck?

by fullcircle, posted in Bike, Blogs

Please see this exact post in Spanish for all my Hispanic friends!!!

Do You Suck? You Know, Suck Wheel?  –  I mean draft, on your bike very close behind another cyclist so that you benefit from having less resistance behind the cyclist in front of you.

Official Definition in Wikipedia of Drafting or Slipstreaming –  a technique where two vehicles or other moving objects are caused to align in a close group reducing the overall effect of drag due to exploiting the lead object’s slipstream. Especially when high speeds are involved, as in motor racing and cycling, drafting can significantly reduce the paceline‘s average energy expenditure required to maintain a certain speed and can also slightly reduce the energy expenditure of the lead vehicle or object.

I have been hesitant to write this blog for many months because I’m afraid my assertive tone might offend you, but I’m tired of holding back on how I truly feel so I decided to make it a teaching/coaching opportunity.

Drafting in a non-draft legal triathlon is CHEATING, there are NO exceptions to this rule and I’m tired of seeing able bodied cyclists taking advantage of drafting when race officials are not looking and just plain cheating.  It pisses me off when I see anyone drafting let alone a pack of cyclists doing it during a non draft legal race.

My favorite excuse that I hear when I remind someone that they are drafting off of me or another cyclist as they fly by me is “I can’t help it” or “Everyone else is doing it.”

It’s a f*****g shame and disgraceful that people cannot hold themselves accountable to the rules of the race and choose not to cheat.  It makes me even more angry when those exact cheaters are up on the podium hooting and hollering about their victory when they have robbed an honest racer from their spot on the stage!  You know who you are!  And it is probably not the only thing in your life you’re dishonest about.

But I have a solution that race directors could invest in; Every timing chip could have a GPS in it and any racer within 3 bike lengths for longer than 15 seconds automatically gets a penalty!!

Don’t get me wrong, I love to draft.  I race in draft legal races and use it for group rides and my own triathlon/ cycling training.  I think it’s an important part of conditioning for cycling and triathlon events.  It just sucks when I am out there racing my race and another racer or group of racers are drafting on me or blowing by me in a draft pack.  I could jump on with the other cheaters, sighting one of the excuses above but I don’t and I won’t, even at the cost of a podium spot!

I’m thinking another solution to this problem is to make all triathlons draft legal! But it is more dangerous to be riding in a pack on a time trial bike with aero-bars, so not sure that will happen anytime soon.

So now that I’m off my soap box…
Please check out the PDF that has a list of the Most Violated USA Triathlon Rules for Racing.

I hope I didn’t offend anyone, I only want to educate you about the rules, but don’t worry if I see you out there drafting in a non-drafting race- I will happily remind you!

Please see this exact post in Spanish for all my Hispanic friends!!!
Happy racing!

If you you want to learn more about my Bike Essentials program so you don’t have to draft, schedule your call with me here!

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.

Did you agree with this post, or not? Please comment below and if you have any coaching questions please reach out to schedule a call.