Month: June 2019

It Might as Well be a Horror Movie

by fullcircle, posted in Blogs, Mindset

It Might as Well be a Horror Movie

You want to do a triathlon.

You join the social triathlon club.

You show up on Day 1, fully committed, in your new fitness gear, and they tell you to swim, bike or run and you really have no clue how!

Suddenly it feels like all eyes are on you.

You start “swimming” or  what everyone else in the group of 200 people is doing and you slowly realize you are alone because everyone is faster than you.

Then it’s time to bike, except you have no idea how to handle a bike and not get killed on the city streets.

You can feel the sweat starting to build, but it’s from the sheer horror, intimidation, and embarrassment you’re experiencing – not the exercise.

You finally get to the run and realize this is the most exercise you have done in many months but you are willing to give it a try. Everyone starts sprinting and the next thing you know, you are hobbling because you pulled a muscle.

You leave the session totally demoralized and realize “I must not be cut out for triathlon”.

Rather than deal with the humiliation, you just leave to never return.

Of course, this is a slightly exaggerated story, but it is a version of a story we have heard from so many of our clients here at FULL CIRCLE COACHING.

And that’s why we’ve worked hard to create the most supportive, warm community around.  We have coaches to teach you how to swim, bike and run safely at your own ability, help you get strong before you get injured and include a nutrition program for health and performance!

We’ve got your back!

Wishing you well,
Coach Erinne Guthrie

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

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.

Rockstar Triathlete Allison Freeland

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Allison Freeland

Coaches Notes: .
I’m so excited that Allison and her friends have fallen in love with triathlon. I’ve known her for over 20 years and love seeing her improve with every training session. She shows up to every training session even if she can’t train and works on strength or core. She asks questions until she gets it right and has improved so much in such a short time. Three podiums in three, triathlons is pretty awesome! So proud of you Allison, way to bring it at every race and training session, YOU ROCK!!!

Age: 55

Profession:
I work for University of Miami School of Architecture as their advisory board liaison. I am responsible for all the board events and activities as well as graduate student internship and placement.

Why you chose FCC to help you on your triathlon/health and wellness journey?
I first started working with Erinne in 1998 (yes, 20 years ago). I was training for a marathon and wanted to add strength training. We started a neighborhood boot camp and she was our group leader! After the marathon, I decided to try her triathlon training program and did a few sprint races and an Olympic relay (swim and bike portion). Then life happened –  I got sick; my kids were born and I went back to work. I always worked out and stayed fit but I didn’t have a specific training or fitness goal for several years. In January, I decided to set fitness goals and the timing was perfect to rejoin Erinne’s triathlon training program. We have crossed paths many times throughout the past 20 years and I have always admired her dedication, passion and unwavering support for her tribe of athletes. So, I have literally come Full Circle back to Erinne!

What is your “A” race for this season? 
I don’t have a specific race in mind but my goal is to do an Olympic distance race (whenever Erinne tells me I’m ready 🙂

Please share your BIG goals: 
1. Always have goals. They keep me focused and on track. I write them down.
2. Train with friends (old and new). They inspire me, motivate me and keep me accountable.
3. Consistency of effort – it will always pay off over time. Tenacity and perseverance are two qualities I admire greatly.
4. Aim for a positive attitude, be there for others in their successes and struggles and use your “reset” button when the day goes off track.

Tell me about your successes so far:
I have participated in three sprint triathlons since April, and I have improved my times with each event. I love the swim. I am substantially more comfortable on the bike (still haven’t gotten to Aero bar comfort level) and I wish I could say I enjoy running but I’m physically improving.

What were some of your biggest Improvements in performance for the each of the following?
Swim: Best swim time was last week (7:25) for 400 yards at the Multirace Trilogy 1. I felt great (weather panic aside) and stayed off to the left of the group in my own space.

Bike: I didn’t brake on the downhill bridges.

Run: That’s a work in progress.

Nutrition/Health: I have Crohn’s so I have to be super careful about what I eat. I love sugar (candy and cookies) and I am working hard to overcome those cravings. The struggle is real. 

Please include any Personal Records and Goals achieved:
My last race was a new PR (1:16:13).

Name 2 or 3 things that have made the biggest difference in your journey: 
1. Consistency of training and holding myself accountable to the plan Erinne has set.

2. Following guidance and suggestions from Erinne, Dany and Dennis.

3. Injury prevention with PT and massage.

What excites you the most about being involved in triathlon?
I love the dynamics of cross training among swim, bike, run and strengthend being on a team of enthusiastic athletes who share mutual goals of fun and fitness for life.

What would you say to another person who was on the fence about joining our training program?
My favorite part is the daily training and showing up each morning to meet the group. I could skip the races and be happy just training with the group. Jump in feet first and give it a try. The group will support you.

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

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, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

Unless You’re in a Body Cast

by fullcircle, posted in Blogs, Mindset

Unless You’re in a Body Cast…

O.K., well obviously there are other exceptions to this thing I’m going to talk about aside from being in a body cast, but I’m trying to make an important point…

So often people convince themselves that because one part of their body is injured, has pain, or is recovering from surgery that they can’t do anything.

Of course, you should always consult your doctor and in the case of major surgeries and the like, sure, REST + RECOVER.

But here’s the thing…  If your knee hurts, you can still get fit by focusing on upper body and core.

If your shoulder is injured, you can still focus on core and lower body.

If your back hurts, there are PLENTY of options for still getting fit while taking the pressure off your spine.

Maybe you’ve used this as an excuse before or maybe you believe it to be true that an injured body part means no exercise.

But it doesn’t have to be that way!

Here at FULL CIRCLE COACHING we know EXACTLY how to safely work around pain and injury so that you can still get your body healthy and fit. We have a tribe of support from @athletixrehab and amazing therapists. and chiropractors.  I myself am in the best shape of my life at almost 50 years old while dealing with an injury. It does not have to be either or, all or nothing when it comes to health and fitness.

Has an injury or pain been holding you back? If so, I want you to reply to this message and let me know what’s going on!

I PROMISE that in almost every case, there’s a work around. Let me give you a bit of guidance so you don’t hold yourself back any longer.

I have had many people come to me and tell me they cannot run. And after meeting their body where it is and building up in a safe and smart way they are running strong. “Everything is figure ‘outable'” as the saying goes from one of my mentors @marieforleo.

Wishing you well,
Coach Erinne Guthrie

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

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.

The 8 Exercises To Perform To Have The Body You Want

by fullcircle, posted in Blogs

The 8 Exercises To Perform To Have The Body You Want

I’m going to be honest – there’s a lot of hype in the exercise world today.

It almost feels like whoever can do the most creative exercises wins some kind of award.

But the truth is…that’s not a good use of your time because it’s not going to get you the results you probably desire – a lean, defined, healthy body that enables you to perform daily life functions and that will allow you to age gracefully.

And let me tell you – this is not about cardio and crunches!

Today I’m removing the fluff and sharing with you the EXACT exercises you need to do to get results. There are 8 fundamentals of human movement : Squat, Lunge, Push, Pull, Rotate, Bend, Walk and Run.

This list of exercises are all you need to perform a few times per week

  1. Deadlift
  2. Squat
  3. Lunge
  4. Chest pressing/pushups
  5. Overhead press
  6. Pull ups
  7. Rows
  8. Weighted carries

Are you surprised by this?

Of course, form is of the utmost importance when you weight train and the number of sets/reps/weight you use should be determined by your expert coach.

I guarantee if these exercises are consistently incorporated into your routine you will look, feel, and move the way you want to.

Need help with performing or programming these? That’s what I’m here for, we’ve got your back! Schedule your one on one strength session today.

Wishing you well,
Coach Erinne Guthrie

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

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.

Rockstar Triathlete Dariana Cardelino

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Dariana Cardelino

Coaches Notes: Dariana is such an inspiration with how far she has come in such a short period of time. Her smile and enthusiasm for the training is what makes this sport seem easy for her. Without any experience, she listens and applies what we suggest and the results speak for themselves. It’s tough to be a young triathlete and most 20 somethings do not have patience for this sport because it takes more time and dedication.

I’m so proud of the amazing goals you have achieved and Ironman will be in your pocket soon. Be patient and keep getting stronger and faster before going long! Keep Tri-ing!

Age: 28 

Profession: Social Media Strategist / Estratega de Publicidad Digital 

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

ENG. Every year I commit to something that would enhance my personal development and health, but in the past I used to quit very easy if I didn’t have a clear short and long term goal. I am from Caracas Venezuela, and there I used to have a group of people that would go out and train with me, but here it was very difficult to find a good group. I ran in 2016 Michelob Ultra half marathon Ft. Lauderdale, for which I trained on my own, and after the race I completely quit training. This year I wanted to make some changes regarding my goals, and one of them was to FIND AN AWESOME GROUP. After looking into several groups in Miami, and asking about them to people that are into this “triathlon world”, I came across Full Circle, and that was it! I cannot be HAPPIER to have joined an amazing family that has become part of my life. It is a big change to have the encouragement, daily motivation, and the partnership we have in Full Circle. I have learned so much from everyone’s achievements and mistakes and “TriLife experiences” and everyday for me it is easier to wake up and train and keep it going race after race.

SPA. Mi principal meta al iniciar con FullCircle era conseguir un buen grupo con el que me sintiera como en casa y del cual pudiera aprender y compartir experiencias. Antes de FullCircle siempre me trazaba metas muy claras pero al finalizarlas, dejaba la rutina muy facilmente. Este año, despues de casi 3 años sin hacer nada y abandonar mi rutina de ejercicios, decidí conseguir un buen grupo para poder lograr mantenerme en el camino a largo y corto plazo, y así apareció FullCircle después de haber investigado a casi todos los grupos de triatlones en Miami. En definitiva, ser parte de esta increible familia, ha sido una de las mejores experiencias en mi vida. Es más facil con ellos sentirte comprometido con tus metas, ir a entrenar temprano, cumplir contigo mismo. He aprendido de los logros y los errores de los demás en el grupo y sin duda, no hay precio que supere ser parte de tan increible familia. 

What is your “A” race for this season? Esape to Miami – International Distance 

Please share your BIG goals: My biggest goal is to become an Ironman by next year. I don´t know which one yet. But that is the ultimate goal and the reason I´ve been training and signing up for short races this year. 

SPA. Mi meta final es poder completar un IRONMAN 70.3 el año que viene y es la razón por la cual estoy entrenando duro este año y  me he inscrito en varias carreras cortas. 

Tell me about your successes so far: My biggest success so far with Full Circle was completing my first Triathlon EVER in 1 hour and 21 minutes, with just 3 months of training. I placed 5th in my age group and 35 over 169 people in Mighty Mujer Triathlon. I felt so confident in the swim (I have never swam in a race before) and in the Bike that was my biggest fear, is not anymore, thanks to my training program and the support of my coaches and team. I am so excited and looking forward to PR in my next races.

SPA. Mi mayor logro hasta ahora con el equipo ha sido completar mi primer sprint triatlon con menos de 3 meses de entrenamiento, quedando en 5to lugar en mi grupo de edad y de 35 overall. También un gran logro ha sido superar el miedo a la bicicleta, siendo ahora una de las disciplinas que más me gusta gracias al apoyo de mis entrenadores y grupo. 

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: 

FORM: I thought I knew how to run, until I went to Erinne. My performance videos from before and after, and my overall performance, has nothing to do with before. It is a process I respected from the beginning and brought me huge positive changes. Same on the Swim, swimming is all about form, coach Erinne and Daniela have been helping me improve my form, and now I feel confident in the water.

SPA. Es impresionante los cambios que se pueden ver en la velocidad y en el redimiento durante una corrida y nadando cuando alguien experto te enseña cómo hacerlo. Erinne y Dany ,e han ayudado a mejorar mi forma en ambas disciplinas y hoy puedo decir que con solo tres meses de entrenamiento, el desarrollo ha sido increible. 

BIKE: from having no clue on how to use my clips, to ride 19 miles per hour average on my first tri and going on long rides with people I don´t know, it is amazing to see this and more improvements with time and dedication.

SPA. desde no saber como utilizar zapatos de gancho sin caerme de la bici a poder finalizar mi primer triatlon a 19 m/hr. average. o salir a rodar con un grupo desconocido de personas sin sentir temor de caerme. Es increible todo el avance que he hecho con solo 3 meses de entrenamiento. 

WEIGHT: I loveeee to eat, and even though I take care of my diet specially during week days, I am not frustrated anymore about weight and food. It is clever to have a good nutrition during the process, but as long as you balance it, you´ll be great . Also having the commitment of going to train during weekends, I have to reduce my late Friday nights and cut alcohol, I do not miss those days. Once you have a goal in your life, everything falls into place.

SPA. Yo amo comer, y desde que estoy en el grupo es facil controlar las ansiedades. Para poder tener un buen desempeño es necesario incluir algunos cambios en la dieta y comer cosas que nos traigan beneficios a nivel de rendimiento a la hora de realizar alguna disciplina. También el hecho de comprometerme a entrenar los fines de semana, ha ayudado sin duda alguna a eliminar el alcohol de mi sistema. Una vez te comprometes con tus sueños, nada se interpone en el camino, porque al final, es lo que quieres hacer, lo que te mueve. 

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

1. Coaches- entrenadores

2. Group –grupo

3. Communication and commitment with both – comunicación y compromiso con ambos.

What excites you the most about being involved in triathlon?

I would say the finish line. Crossing it strong and confident, makes me want more and see how far I can go. Managing my fears and facing them with knowledge and commitment. 

La linea de llegada siempre es buen motivo para finalizar un triatlon. Me hace querer más y poner a prueba mi cuerpo y mente para saber que tan lejos puedo llegar, con conocimiento y compromiso. 

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

It is incredible how much you can learn by your own, but is even greater if you have a coach to guide your steps plus a team that know exactly what you feel, want, and support you through the process. It might sound “cliche” but if you want to go faster go alone, but if you want to go far go with a group.”

Es increible las cosas que puedes hacer solo cuando te lo propones. Pero si tienes la ayuda de un coach que te ayude y guie tus pasos y de un grupo que sabe por lo que estas pasando, lo que sientes, lo que quieres y te apoye en el camino cuando lo necesites, vas a llegar más lejos. 

Gracias Coach!!!!!!
XO, Dari

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

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, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

Fast Meal Ideas

by fullcircle, posted in Blogs, Nutrition

Whole Foods Hot/Cold Food Bar

Fast Meal Ideas

Too many times throughout my career I’ve heard about the necessity for fast foods or unhealthy food consumption because of lack of time.

But really, I think it comes down to two things:

  1. Lack of education and simply knowing that healthy food is just as easy
  2. The willingness to choose healthier options

So, today I want to share with you a few of my favorite breakfast, lunch, and dinner ideas that are literally JUST as fast as hitting a drive through or grabbing unhealthy options.

BREAKFAST

  • Organic meal replacement shake with water or organic milk of your choice (doesn’t get easier than that!)
  • Pre-Made hard boiled eggs and an avocado with real sea salt

LUNCH

  • Reheated leftovers from last night’s dinner ( I do this every day over a fresh salad)
  • Pre-fixed salad kit from the grocery store (just throw some pre-boiled eggs or pre-grilled protein on top)

DINNER

  • Grab from a hot bar – there are so many great, healthy options! (like at Whole Foods – this is probably faster than the drive thru line!)
  • Get a rotisserie chicken and roast some veggies in the oven for 15 minutes with coconut oil and sea salt.

Get rid of calorie-laden beverages, and you’re good to go!

I hope you see how easy this can be! I am all about health with ease.

Let me know which you’re going to try!

P.S. If you need more support around your nutrition reach out now! I have a 1 month nutrition plan to help heal your gut if you have any digestive issues and to learn to eat right for your metabolic type. 

Click here to sign up for the Nutrition Program.

Wishing you well,
Coach Erinne Guthrie

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

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.

Assumptions Made About Fit People

by fullcircle, posted in Blogs, Mindset, Nutrition

Assumptions Made About Fit People

I am adamantly against making assumptions about people.  You’re probably aware that there are plenty of assumptions in society made about overweight people.  I do not agree with this.

But there are also assumptions made about fit people.
Some I’ve heard include:
• You’ve always been fit so you don’t know how hard it is.
• You love vegetables and don’t crave junk food.
• You love working out, so it’s not a struggle for you to get it done.

And the reality is that these things are completely untrue!
Fit people still have to make conscious choices daily for their healthy habits, which is hard for them too!

Fit people would rather have pizza than salad a lot of the time.
Fit people are often unmotivated or too exhausted to exercise.
The main difference here though is that fit people simply want the result more and they’re willing to consistently make the harder choices.

The Dream is bigger than the sacrifice they are making to achieve it.

Do you have a dream for your health, fitness or for racing and completing a triathlon?

I share this message with love today and so you know that I empathize with you, no matter which side of the spectrum you’re on.  In my life, I’ve learned the importance of not making assumptions and have consciously worked to let them go.

Do you have any assumptions you’ve let go of?  I think this is such an important topic, so please let me know what you think in the comments below.

Wishing you well,
Coach Erinne Guthrie

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

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.

Rockstar Triathlete Martin Norcini

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Martin Norcini
2nd place IM Gulf Coast 70.3

Coaches Notes:
Marty is an experienced triathlete ready to take his performance to the next level. As a part of the VIP program we are using video analysis to correct form, improve his nutrition to handle the volume and speed work and reduce inflammation in the body to recover well, and tons of stretching and mobility to improve form in all 3 disciplines. Paying attention to power, pace and heart rate with field tests every 6 weeks have enable Marty’s ability to improve quickly.

Marty’s trust in and dedication to hitting the workouts is what it’s all about. If you hire a coach you may as well trust the process and do what is asked, and he is a true example of this. I am so excited to be a part of your triathlon journey and congratulations on qualifying for 70.3 Worlds in Nice, France in September! You are a true Rockstar Triathlete!

Age: 60

Profession: Wealth Advisor

Why you chose FCC to help you on your triathlon/health and wellness journey?
I was looking for experienced coaches.

What is your “A” race for this season?
IM Vitoria Gasteiz, Spain

Please share your BIG goals:
Improve my swim skills, get advice on overall triathlon training to improve results, maybe even podium at every race.

Tell me about your successes so far:
1st place South Beach Tri, 2nd place 70.3 Gulf Coast which I qualified for 70.3 World Championships in Nice, France in September.

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:
Swim times have come down, bike speed and power have increased, I had Personal Record on the bike in Gulf Coast 70.3.

Name 2 or 3 things that have made the biggest difference in your journey:
1. Coaches have personal interest in seeing me improve so I feel I don’t want to disappoint them, which pushes me to achieve more.

2. FCC is a very supportive and committed group of athletes which encourages everyone to help each other improve.

3. The emphasis on stretching and nutrition has shortened recovery times, prevented injuries, and improved performance.

What excites you the most about being involved in triathlon?
Training with friends and being part of a great community of athletes.

What would you say to another person who was on the fence about joining our training program?
Have a goal in mind and commit to the training needed to reach that goal. Don’t underestimate what your mind and body can achieve together.

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

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, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.