Month: June 2023

Rockstar: Enrique Raphael

by Erinne, posted in ROCKSTARS

Rockstar: Enrique Raphael

Coaches Erinne’s Notes:

Enrique truly embraces the triathlon Lifestyle. This is his 3rd rockstar testimonial over the last 2 years and I am so proud of his living embodiment of one of the values I have for my athletes.

Kaizen means constant steady improvement. Enrique lives this in his life as a triathlete, father, husband, and businessman. He uses the races as milestones on the calendar to aim for while continuing to maintain his strength, fitness, and nutrition with life, sport, family and work.

Thank you, Enrique, for trusting Full Circle Coaching with your triathlon journey and for being a living example of what is truly possible! You are, again, A Rockstar Triathlete!

What is your age?
I will be 60 this year

What is your profession?:
I am an engineer

Why did you choose FCC to help you on your triathlon/health and wellness journey?
Initially, it was to train for a triathlon race following a program with a Coach. After two years, the Full Circle Coaching program is excellent, and training with a team makes a big difference.

What is your “A” race for this season?
This year it was Victoria 70.3 which I finished last weekend.  My plan is to do another 70.3 before the end of the year but I have not decided which one yet.

What are your BIG goals?
For the rest of the year my plan is to work reducing my times even further in all the sports before doing another 70.3.

Tell me about your successes so far!
I came two years ago to train for an Olympic Race since it was a challenge; now I am very comfortable in the 70.3 distance; all that came with hard work, a lot of learning, and the privilege to train with excellent coaches and athletes.

What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved.
When I came 2 years ago I realized I needed to learn how to swim, bike and run properly to be able to compete; now I am a better swimmer, a stronger rider and I run with good technique, but there is still a lot to improve. In the swim I did the 5km Miami swim this year, In bike, despite a challenging course in Victoria, I was able to do all the climbs and maintain my planned power all the race. The run is still pending work to do to get to the point I want to be.

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

  1. Team
  2. Nutrition
  3. Coaches

What excites you the most about being involved in triathlon?
It is a great sport; you are always competing against yourself and you are surrounded by excellent people with similar goals.

What would you say to another person who was on the fence about joining our training program?
Just do it! You will learn a lot about yourself, meet great people, improve your physical and mental health, and have a lot of fun.

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

Top 3 Tried and True Pre-Race Breakfasts

by fullcircle, posted in Blogs, Race Specific, Recipes

Many triathletes are confused about what to eat for breakfast when they start to move away from the traditional sugar laden, carb heavy breakfasts like oatmeal and boxed cereals (dead food!)

The following 3, are tried and true breakfasts that deliver nutrients as well as perfect proportions of fats, proteins and carbohydrates. My goal with offering these suggestions is to encourage eating real food before a race or hard training session so that you can get quality nutrition into your body before having to resort to sports nutrition for simple ease of use during a race. There are however lots of great options on the market now to keep it real even during a race. Look for those tips in an upcoming post. Also, for your convenience I’ve added links for purchasing information for the products I recommend. Just hover over the items in bold and click.

Chia Seed Pudding – Super quick and easy. You can make it the night before and keep it covered in the fridge.
2-3 tablespoons of organic chia seeds
½-1 cup of Real Coconut Milk,
1 -2 tablespoons of Paleo Valley Bone Broth Protein
Add a handful of organic almonds or walnuts, organic berries, organic banana- raw honey or maple syrup to taste. A pinch of real salt to include some minerals and electrolytes and you are good to go for a delicious nutritious snack or breakfast

2-3  organic eggs cooked in coconut oil any way you like
½ –1 whole sweet potato with real grass fed butter or coconut oil.
I usually bake the potato the night before, have half for dinner and the other half with breakfast warmed up in the pan I cooked the eggs in. 

Naturally smoked wild caught salmon with avocado and chia seeds (wrapped in a nori roll)with a squeeze of lemon – This is definitely my favorite pre-race meal. I actually learned about the salmon from an ultra -runner who ate it before every long run event. Salmon is easy to digest and has tons of great protein and omega 3 fatty acids. Paired with ½ avocado and sprinkled with hemp hearts and real sea salt and a squeeze of lemon or lime- It is the perfect pre-race/ training meal or snack.

I know many of you would never even think of any of these items as breakfast food because we are so conditioned to our typical American breakfast of cereal or Eggo waffles that has negative nutrients and are actually harmful to your health.

But I can tell you from personal experience, eating low sugar/ low processed food with higher nutrient value just makes you feel and perform better.

Please test any of these out before you actually use them before a race.

Never try anything new on race day, especially nutrition!

Ready to learn all the best nutrition plans for your ultimate performance on race day along with every day?

My Nutrition Essentials is starting June 6th.

This program covers all the details about why the Standard American diet (SAD)s making everyone fat.

It is truly up to YOU and you alone to take charge of your health through your daily nutrition, sleep, thoughts, and movement. There is no quick fix or wonder drug that does not have negative side effects.

Join Nutrition Essentials by clicking here!