Coach’s Notes: Rosa has had an amazing year. I love when triathletes who have been training and racing with no real structure come to me.
They already have the drive to do the work, but really aren’t seeing the true results of their potential. We start assessing, testing and form correcting and WHAM- they podium. never thinking this is even possible. Rosa is a perfect example of this. She is a strong woman, mother, wife and loves her work.
She was just focusing on the volume of the races she was training for.
By assessing and correcting form , testing and using training zones and actually paying attention to doing intervals to get faster she has podiumed in every race since we started this year! What a Rockstar!!!! Way to go Rosa! so excited about 2022 and your Ironman Alaska race!
Age:49
Profession: Pharmacist, COVID vaccine immunizer Why you chose FCC to help you on your triathlon/health and wellness journey? I have worked with Erinne for the past 19 years. She helped train me for my 3rd Marathon (Disney) in 2002 and my first Ironman in 2004 (Great Floridian). I was successful in both of these races. I moved to Georgia for 12 years and when I returned back to Miami, I reconnected with Erinne right away because she’s a proven winner.What is your “A” race for this season? Miami Man Half Ironman (70.3) 2021
Please share your BIG goals: Ironman Alaska 2022
Tell me about your successes so far: After 21 years of racing Triathlons and never being on the podium- this year for the first time with FC, I have podium in my last 4 races. I won 3rd place in the Fort De Soto International Triathlon, St Petersburg, FL (June 26th). I won 3rd place in my KB Sprint (Aug 22nd). I won 2nd place at KB International (Sept 19th). I earned 1st place at the Miami Man 1/2 Ironman (11/14)
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: I have improved in my efficiency on the swim. I’m not out of breath like I used to be in the past races. Swimming on Fridays with the Team and learning new swim skills has made me more confident in swimming open water. When I bike, I now focus on RPM and heart rate instead of speed. This RPM training is what got me through the very windy bike ride at the Miami Man 1/2 Ironman.
I attended Erinne’s Running Essentials Clinic in September and I listened to everything she said. I bought a new pair of running shoes, Altra (zero drop). I started seeing the Physical Therapist Dr. Eric at Athletix, to strengthen my shoulders due to work related posture and to help my neck when I ride my bike in the aerobars. My neck does not burn as much as it used to.
I started taking the Perfect Essential Amino Acids and Magnesium tablets as part of my pre-workout routine to help with muscle recovery. I added a little bit of Himalayan pink salt to my water bottles to keep me hydrated throughout the day. I cleaned up my eating habits by adding sweet potatoes, avocados, boiled eggs, and salmon to my diet especially the days before my races and for my pre-race breakfast.
Name 2 or 3 things that have made the biggest difference in your journey: 1. Consistency = swimming at least 2 to 3 times a week 2. Having a race and nutrition plan. 3. Working out alongside my teammates has motivated me to push harder.
What excites you the most about being involved in triathlon? The sense of competition and accomplishment.
What would you say to another person who was on the fence about joining our training program? Don’t hesitate, jump right in and do it. I learned to swim as an adult, right before my first triathlon, 21 years ago. Ever since then I have never looked back, I’m always looking for the next big challenge.
Curious about Full Circle’s Triathlon Transformation program? You too can become a triathlete! Use this link to schedule your FREE Triathlon Breakthrough Session Now!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. Creator of 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.
I’m going to be brutally honest with you today, and I want you to know that this comes from a place of love. So, let’s dive in…
You know how it’s a common fact that everyone flocks to health + fitness in January only to abandon it by February?
Well, there’s more to it than that. It’s a year round issue.
Let me tell you the thought process I have seen as a professional in the health/fitness/coaching industry for the past 23 years…
It’s summertime. Kids are out of school. Things are SO CRAZY that it’s too hard to commit to a fitness routine.
It’s autumn. Kids go back to school. There’s so much to organize and sports and routine, etc…
It’s the holiday season – the CRAZIEST time of year (in addition to summer and autumn). There’s no way anyone can possibly commit during the holidays! It’s just too busy and the food is too tempting. Plus, my family and friends really need my attention. And then, of course, I’ll need a few weeks after the holidays to get my ducks in a row.
Ever been there? Chances are the answer is “YES” if you’ve ever jumped on and off the commitment wagon.
And I feel REALLY compelled to call it out because this is such flawed thinking. It’s a story we tell ourselves that we end up believing. It makes it easier to put off taking care of our health and bodies and buy into our own excuses.
But what if your story changed?
What if your story became something more along the lines of “My body and my health are of the utmost importance to me, so I will create time for them 365 days a year.”
Because the truth is, we ALWAYS find time for the things that are truly important.
When we say we “don’t have time,” we are simply saying “it’s just not a priority.”
And that’s my rant.
According to the faulty logic I described above, there are really only about 3 months a year that aren’t “crazy” and where it’s “convenient” to focus on taking care of you…unless, of course, other circumstances pop up, as they always do.
Here’s the thing…
Your body and your health aren’t a sometimes project.
We put off the things we know we need to do until something happens – an injury, disease, or just finding ourselves deeply unhappy with the body we’ve created.
Instead of preventative care and maintenance for our health, we wait for things to get so bad we’re forced to finally do something.
That’s the state of many people who have believed the story about “too busy” and “seasons” and “the perfect time.”
Please KNOW that this message, though a slightly harsh reality check, is coming to you with love. I truly want to look you in the eyes, give you a warm hug, and let you know that I believe in you.
So, if you’re ready to write a new story for yourself, let me take you by the hand and show you the way…
Let’s have a real conversation about how you can take action and move forward for the final time so you never have to start over again. All you have to do is comment to this post or SCHEDULE A CALL WITH ME!
I’ve got you. P.S. If you know someone who needs to hear this, please forward them this message.
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 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.
Coach’s Notes: You did it again, Beda, way to go! You are the silent, stealth trainer.
I hardly got to train with Beda this year, but every day I checked her training peaks IT was GREEN and it is done!
I love your steady dedication to the sport and your never-ending smile!
You are unstoppable, despite some big setbacks from a broken foot and some emotional rollercoasters just before the race.
You showed that on race day in an Ironman®, you just keep moving forward, positive thoughts and get the job done. Thank you so much for being such an amazing support to the tribe. Can’t wait for what’s next, after an EPIC 2021!
Age: 55 years old
Profession: Business owner
Why you chose FCC to help you on your triathlon/health and wellness journey? I like to have a well structured training plan so I can reach my racing goals and FCC provides me with that. Besides there’s a fun, fully supportive group of athletes. We are family.
What is your “A” race for this season? I had two “A” races this season. IM Augusta 70.3, and IM Florida.
Please share your BIG goals. Tell me about your successes so far: My big goals are to lower my race times particularly the running portion, since I had been dealing with a foot fracture and hip flexor’s injury, which seriously threatened my running. 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: I have been racing triathlon for 8 years, completed several full Ironman and 70.3 races. I made podium including 1st place, on different Olympic, International and Sprint races, also several half marathons, 10K and 5K races.
Swim: I have been working hard on my swim, and will continue to. My biggest improvement is being able to finish the swim feeling strong and energetic. Bike: I have been able to maintain a strong pace and still save my legs for the run, something I didn’t do in the past, when I used to go too fast on the bike. Run: Improve my pose and style and have learned to keep my heart rate low while going at a hard pace. Running is what I have improved the most this year. Nutrition: I have improved my nutrition at home with great results. Full of energy and good health.
Personal records and goals this season; At the IM Augusta race, I was able to place top 10 (7th), with a sub 6 hour finish (5:55). At the IM Florida, I placed 14th, thanks to a strong run after a terrible swim. I was able to focus and push on my run and ended up doing my best time in a full distance triathlon run.
Name 2 or 3 things that have made the biggest difference in your journey: 1. Courage 2. Discipline 3. Good coaching
What excites you the most about being involved in triathlon? The people, the energy the friendly environment in the sport where you find all kinds of people getting along in a healthy competition.
What would you say to another person who was on the fence about joining our training program? This program works for everyone, from beginners to advanced. You will be provided with great guidance in different aspects of the sport. The group is excellent and fun. Go for it!!!
Spots are open for my coaching program that guarantees results! Let’s get you set up for an Epic 2022, Now! Curious about Full Circle’s Triathlon Transformation program? You too can become a triathlete! Use this link to schedule your FREE Triathlon Breakthrough Session Now!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. Creator of 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.
Saving money is a lot like living a healthy lifestyle. Success comes from setting priorities, making sacrifices, and taking small actions every day that add up over time.
If you’ve already decided to eat right and exercise and train regularly, then congratulations!
You’re on your way to building a positive balance of health.
• Now, every time you eat an apple instead of a candy bar, you’ve made a deposit. • Every workout is interest earned. • Every good night’s sleep, every little step of self-care… all more in your positive balance!
To start, make a list of your own health assets and potential roadblocks.
Set an initial goal, and when you’ve reached it, set another that’s a little more challenging.
Get a coach if you have questions or need support.
Sounds like Personal Finance 101, doesn’t it? But that’s also PRIME advice for managing that “health account.”
When you’re ready to draw on your savings and spend a bit, you’ll be ready.
Maybe it’s when you reach a goal and you give yourself a small reward.
Or it could be applying the power of your new habits to an activity or project, like running a 5K.
And on the rare occasion when you slip a bit on eating right and exercising, you’ll have a solid baseline to support you.
If you want some guidance on increasing your “health savings account “
This is your very last chance to join my Nutrition Essentials program – Text me now 786-586-6057 for all the details; We start at 12 noon, Tuesday, November 16th.
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 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.
If you are a part of a training program or have a coach, most likely they have systems in place to help you be accountable to the goals you set for yourself.
If they don’t, it may be a little bit more difficult to stay on top of your training and be consistent.
Either way it’s all on you to be accountable to the commitment you made to achieve the goal that you set for yourself.
You shouldn’t have to be texted and called and constantly followed up with to be accountable to yourself.
Your coach should not be your baby sitter!
That might be hard to hear, and maybe you have invested in a coach that will nudge you a little more, but at the end of the day, the week, the month and the year, it’s all on you.
Coaches give you the tools you need to succeed.
My program has helped hundreds into the thousands do exactly this!
I provide the training plan, communication, motivation and support on a daily, weekly basis to allow my athletes to succeed IF they chose to do it is up to them.
I watch and see that it works time and again!
Pause today, and take a look at how many times you say you are going to do something and then you don’t, within the first 24 hours!
What is one action step you can take today to help you follow through on the commitment you made to yourself!
Spots are open for my coaching program that guarantees results! Let’s get you set up for an Epic 2022, Now!
Curious about Full Circle’s Triathlon Transformation program? You too can become a triathlete! Use this link to schedule your FREE Triathlon Breakthrough Session Now!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. Creator of 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.
The idea of being “ready” is unrealistic for making healthy choices as adults.
Why?
Because we can’t always be “ready.” And if we insist on waiting until we are, then we might be waiting forever.
When we’re planning to adopt healthy habits like exercising, training for a triathlon and eating right, this ideal state of being “ready” usually doesn’t come.
Instead, we have to start taking the actions we need to take, and from that comes the sense that we’re doing what we “should” be doing.
You’ve heard the expression “fake it till you make it,” right? It just means: Do the right thing, even if you don’t always feel like it.
Seriously. Do you miss work because you’re not mentally “ready” to face the day?
Do you tell the kids to drive themselves to school because you’re not “ready” to leave?
Of course not.
You do what you need to do, and before you know it, the chore is completed.
In the same way, start eating right and exercising today.
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 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.
Meal prep – or preparing meals in advance – is one of the best ways to eat right every day, while also saving time and money. You make meals ahead of time all at once, then put them in servings for serving or freezing.
It reduces the hassle of cooking at every mealtime, and it cuts down on binge eating or grabbing whatever’s most convenient when you’re hungry, rather than eating what’s in your plan.
But to start it might seem like a big time commitment, right? A whole hour in the kitchen? Well, I think you’ll find it’s a great investment.
Here’s how to manage the time.
Choose a day or two each week where you can devote the time and focus. Most people pick Sundays because they’re not working. Some can get it all done at once. Others might want to break it up with, say, a Wednesday too. But remember: You don’t have to meal prep for an entire week; it’s up to you!
Start simple, with just one entrée recipe. Slow cookers are useful. It’s so easy to make chili or soup in a crock pot and then have it to enjoy all week, along with a big salad you can prepare in advance (and dress when you serve).
Gather recipes and make a shopping list. That way, you’ll be sure to have everything you need in advance.
Make sure your supplies include glass storage containers you can put in the freezer, and materials like wax paper storage wrap.
Make big batches of staples like sweet potatoes, quinoa and chia seed pudding. You can use them throughout the week to mix things up.
Start with lunches and dinners. At home, a healthy breakfast can be quick and easy. But if you’re going to work every day, you don’t want to rely on food courts and cafeteria food. And, after a long day, it’s grand to come home to dinner that’s already done and waiting for you.
Stock the freezer with meats and veggies, the pantry with nonperishable staples, and your spice drawer with your favorites. You’ll find it’s really kind of amazing how much time you’ll save each day during the week. And that hour you spent in the kitchen? Totally worth it!
Want to learn more? Join me on October 24th for my Nutrition Reset on Triathlon Obsessed! Register here (it’s FREE!)
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 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.
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