Category: Blogs

How To Fall In Love With Healthy Living

by fullcircle, posted in Blogs, Mindset

How To Fall In Love With Healthy Living

Ah, springtime and thoughts turn to falling in love…

∙      The fresh sense of discovery when you’re excited by the newness of it all.

∙      The rush of endorphins.

∙      That sense of belonging that you just know will last forever.

And here’s the kicker: I’m not talking about falling in love with another person!

I’m talking about falling in love with being healthy.

∙      With taking daily actions to improve your body and mind.

∙      With feeling good every time you exercise, eat right, and get a good night’s sleep.

∙      With knowing that you’ve found a path and other people you will enjoy for a long time.

Seriously! It’s true. You can fall in love with healthy living just like you might talk about “falling in love” with a job, a hobby, and – yes – even a special someone.

First of all, open your mind and your heart to the possibilities. Forget about negative experiences in the past. 

Second, when you find something that you enjoy doing, keep doing it! Don’t focus on what you “should be” doing instead. When you find the right one, trust your heart.

Third, nurture this affection with honest self-appraisal and solid reliability. That means you support yourself with loving tenderness and commitment to what you’re doing.

Fourth, accept there will be struggles. And believe it’ll all be worth it.

Fifth, smile! Be proud of what you’re doing and how great you feel and look. 

You got this!

Join the FREE Nutrition Reset Live on Triathlon Obsessed, April 25-28th. Click HERE to save your spot!! Also, you’ll get the Nutrition Reset Guide!!

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.

Rockstar Ultimate Tri-Camper: Nienke Vernhout

by fullcircle, posted in Blogs, ROCKSTARS, Ultimate Tri Camp

Rockstar Ultimate Tri-Camper: Nienke Vernhout

Coach’s Notes:

Please watch our live interview for more details all about Nienke’s journey in the last 6 months.

Talk about TRANSFORMATION! I could not be more proud of her accomplishments in mind, body, and spirit.

Nienke is the perfect example of what’s possible if you take that leap and commit to yourself in a new way- you just may be blown away, discovering what you are truly capable of!!!

It’s official you are a ROCKSTAR TRIATHLETE!

Why did you come to Ultimate Tri Camp?

To revive ME. After my first triathlon in Dec 2021, I had a setback due to heavy COVID. My 4yo also caught it, and after COVID, we both had such a terrible immune system that we kept getting bug after bug.

After two months, I realized I needed to step out of this repetitive negative circle. And Ultimate Tri Camp was the perfect getaway. 

What were your “3” big takeaways?

When I signed up for Ultimate Tri Camp, I was convinced that I had way too low energy and fitness to participate in all activities and workouts.

My goal was to experience as much as possible, do at least one exercise per day, sleep, and recharge. But the moment I arrived, I stepped into this high-energy circle filled with unique and inspiring people, each with their own story and battles, and this energy instantly caught on me.

I learned that I had this Cenote filled with this great power hidden under the heavyweight of last months.

And that my body was capable of so much more. With every activity and workout, yes, my body got more heavy but grounded, and my mind became clear.

I’m very proud to say I ended up participating in all activities and workouts. And after the Camp, my body was exhausted, but it was such a satisfying feeling of tired.

Here they are:

1. Camp is also for beginners. No fitness, no problem, you will 1000% be able to participate in all activities and workouts, and you will come back stronger than ever.

2. You are capable of so much more than you think. And if you doubt it, the coaches and the amazing people of camp will help you realize this.

3. Triathlon is as much a physical as a mental challenge. The mix between workouts and the inspiring information from guest speakers, coaches, and other campers was perfect and made this a wholesome experience for body and mind.

Are you coming back next year?

Is this even a question?

VISIT THE ULTIMATE TRI CAMP WEBSITE FOR DETAILS!!

Interested in the Beginner Triathlon Program… Schedule a call with me now! 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 Past Does Not Impact What You Can Create In The Future

by fullcircle, posted in Blogs, Mindset

The Past Does Not Impact What You Can Create In The Future

I believe you can do whatever you set your mind to do.

Call me crazy, but I do. 

But if you want to learn a new skill, train and cross the finish line in a triathlon or Ironman, change careers, or start exercising and eating right, then trust me: You can.

Starting today, no matter what your experiences have been.

At least once a week, I talk to someone who tells me they can’t start exercising or eating right because they’ve tried in the past and always failed.

I get it. I understand that it’s hard to try again after stumbling once, twice, or even several times.

But we’ve all heard the saying: Fall seven times, get up eight.

We all can remember learning something on the second, third or fourth try that now seems like second nature.

We’ve all seen other people overcome challenges that stumped them before.

Look, that’s just life. We don’t get everything right away. We’re not immediately good at everything we try. It always looks easy when other people do it.

So, let me repeat it: You can do whatever you set your mind to. If you want to do a triathlon, start exercising and eating right, I’m here to help you do it.

Join the Nutrition Reset Live on Triathlon Obsessed, April 25-28th. Click HERE to save your spot!!

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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.

Do you train the right way?

by fullcircle, posted in Blogs

Do you train the right way?

Definition of Exercise – a process or activity carried out for a specific purpose, especially one concerned with a specified area or skill.

Definition of Train – to teach so as to make fit, qualified, or proficient 1: to form by instruction, discipline, or drill. 2: to make prepared (as by exercise) for a test of skill.

Most people are exercising and training all wrong.

Even in the definition above you can see the words Specific purpose, test of skill and drill; yet most triathletes don’t have any specificity in their training and never work on their skills and drills.

Is this you?

Are you focused on doing the activity- in this case swim, bike and run for hours and hours, but not on how well you do it?

Another mistake I see is that you are aiming to complete the distance of the race in your training.

If you are training for an Ironman, you will be overtrained, exhausted and injured before you even get to the start line!

The key to a successful training program includes 2 things:

  1. Improving your skills – Swim, bike and run BETTER and your performance will improve and you will save precious energy.

and…

2. Training your energy systems– ALL of them- not just the one you will need to perform at your personal best on race day based on your individual physiology.

Don’t get me wrong, you can get away with just volume training for a little while, but you will eventually plateau, get injured, burnt out and slow.

Why waste your time when you can be improving from day one, not just doing junk miles for the sake of a FB/IG post!

If you are training for a sprint triathlon and want to get faster, doing 100 mile bike rides will actually inhibit your body’s ability to go fast because you will be so fatigued from the volume of your training!

If you want to be as fast as possible in a long course race, you still need to do skill, strength and speed work before adding on all the volume.

One of my core principles in my Triathlon Transformation Program is to develop SKILL, STRENGTH and SPEED before going long and it works every time.

I have hundreds of testimonials showing amazing results when athletes train with specificity to the distance of the race you are training for.

Want to learn more about my Triathlon Transformation Program- I have 3 spots open set up your call 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.  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.

P.S.
I have 5 more spots open for my signature 16 week Triathlon Transformation training program. Click HERE to schedule a call with me now!

There’s Always Time. It’s Just How We Choose To Use It

by fullcircle, posted in Blogs, Mindset

There’s Always Time. It’s Just How We Choose To Use It

Let me ask you something.

How much time do you get in a day? Is it 24 hours, same as everyone else?

And days in the week – seven for you, too, right?

Got it.

Now, tell me again why you say you never have time for training for that triathlon you always talk about doing, or any other healthy habits. Why you can’t possibly find a few hours a week to exercise, to shop for and prepare healthy meals, and to manage your stress.

Statistics show that the average American adult watches TV for three hours a day, including on computers and other devices.

That’s 21 hours a week.

And you get no reward from it, except some entertainment and, maybe, information – which is all fine, in moderation and balanced with the rest of your needs.

But if you choose to invest a little of that wasted time in yourself – in your health, in your family, in your future… well, then, you’re halfway there.

I can help you shift your priorities just a bit – that’s usually enough to start making serious, beautiful changes that will reward you with strength, vitality, and more pleasure than another episode on Netflix.

Training for a triathlon creates the most amazing outcomes without even focusing on them. Side effects like lower weight, better heart and cardiovascular health, wiser choice in nutrition because you are feeling so good and want to continue!

We all get the same amount of time. The sooner we acknowledge it and stop allowing time to stand in the way of what we truly desire, the more likely we are to reach or surpass our goals.

So, let’s use time to our best advantage – because it’s simply a choice we make.

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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.

How to recover quickly after Ultimate Tri Camp

by fullcircle, posted in Blogs, Recovery, Ultimate Tri Camp

How to recover quickly after Ultimate Tri Camp

I have athletes that don’t fully understand the benefit of tapering for a race. They show up on race day feeling flat and tired and wonder why they don’t get that podium or personal best.

It’s definitely a skill to be able to tune into your body and feel if you are recovered from training or not. There are so many tools these days that you can track your training and use an APP to tell you if you should train hard or you need to recover. I use Garmin, HRV, Training Peaks to help my athletes gauge their level of fatigue but there is an inner knowing as well.

I believe in just asking your body and you usually get the correct answer. But will your ego allow you to rest? That is the question. So, I say experiment with different amounts of easy/recovery days after blocks of training days and find your own sweet spot. If you need to recover in a hurry these suggestions below work great!

Other things to consider about your recovery/taper leading up to a race. Is it short course or long? Is it an A, B or C race? “A” priority races definitely require a bigger longer recovery leading into them, if you want to have that peak performance. “C” races can be trained right through.

How many days you take is individual to you and your circumstance.
As a rule, the longer the race, the longer the taper.

  • Ironman taper can be from 2-3 weeks
  • 70.3 can be 7-14 days
  • Olympic distance 5-7 days and a
  • Sprint 3-5 days.

Some athletes need more or less depending on age and experience level.

With all that being said, if you need to get recovered fast, here are my top recovery recommendations and tools.

Sleep: Did you see that article about how much sleep Roger Federer gets a day? 12 hours!

Studies show sleep is the absolute best, legal ergogenic aid out there. My minimum RX for fast recovery is 8 hours, but 9-10 would be better for 2-3 days minimum. You will feel like a kid again with tons of energy after you get this much sleep.

Do some Working IN (my definition of building energy instead of depleting it). Examples of working in are taking a restorative yoga or Tai chi class. Don’t have that much time? Take 10-20 minutes and walk barefoot or simply lay on the earth, on the grass or the sand on a beach. Get in the ocean, lake or even a pool and just float around (not training). Meditate. Practice silence and listen to nature.

Breath Work – 1, 3, 5 or 10-20 minutes of just sitting or laying and breathing. If you type in ” Breath Work” into YouTube search there are a ton of videos teaching you how to breathe to improve energy. Try one. or check out Wim Hof – The Ice Man and follow his breathing techniques on Youtube.

Ice Bath- This can be uncomfortable but works sooooo well and is so worth it. As little as 2 minutes a few times a week combined with above breath work and meditation is like magic for resetting your nervous system and actually proving effectiveness against anxiety and depression! Even a 1 minute cold shower can stimulate the nervous system in a positive way. Check out my video here-on my Wim Hof Ice Bath Experience
(I am so excited to have just taken my first Wim Hoff Breath class and will be including his breath work and ice baths at my 2020 Ultimate Tri Camp!
Check out the breath work Video Here).

Massage – Getting a deep tissue massage every, or every other week can really help your muscles stay supple and recover quickly. 
Contact Jeff Lindsay, he’s an FC favorite!
305-720-7920 / For a soothing or invigorating in-house massage.

Compression Socks – After a training session massage and an ice bath put on your compression wear for improved circulation and ultimately faster recovery.

Normatec or E Relax – or any other brand of segmented compression can improve circulation and help you recover quickly

Hyperice Hypervolt, Theragun Vibration Therapy or Marc Pro and Compex can all be helpful modalities to help your muscled recover quickly and of course there is good old fashion

Recovery Session
Our Amazing sponsor Athletix Rehab offers awesome recovery sessions that include many of the above suggestions, without you doing the work. They do it for you, while you just enjoy.
Contact Athletix Rehab Recovery if you need physical therapy or one of their other amazing services. Don’t forget to ask for your Full Circle member discount. Ph (305) 501-0231.

If you are interested in learning more about Full Circle Coaching, call/text 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.

Is it Really Easier for Some People?

by fullcircle, posted in Blogs, Mindset

Is it Really Easier for Some People?

Sometimes I look at other women/men my age who seem to have it all and make it look easy.

They’re fit, healthy, and radiate self-esteem. They have the relationship and the business all figured out.

It’s like everything just fell right into their laps.

But then I remember what someone said to me one day when I was talking about my commitment to leading a healthy lifestyle.

“Sure! That’s easy for you to say,” she said.

But, trust me, being fit and healthy isn’t “easier” for me or some people.

We’ve just made different choices… that have led to different actions… that have produced different results and even values.

Until you’ve established the right habits, the “easy” choice is more likely to involve taking it easy than doing what becomes easier through consistency.

But you can make new choices that will bring new results, too.

Eventually, it might even look easy.

You get to choose.

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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.

“How you do anything is how you do everything”

by fullcircle, posted in Blogs, Mindset

“How you do anything is how you do everything”

I love this statement and it is so true. I learned this from my boss when I was 26 years old and I was having a BAD attitude about having to clean the bathrooms at the gym I worked at.

I wanted to be training people in the gym, but I had no experience yet and they only had an opening for a front desk attendant. I took the job not knowing I would have to clean the bathroom!

So I did my job and I did it well. That same boss noticed me and gave me my own club to be the General Manager, 3 months later, because I did my job well, even though I hated it. It led me to the bigger dream of being a trainer and running the gym and gave me so much confidence.

I use this as a foundation for my own business and training as well.

This statement pertains to so many things in relation to life and sport.

If you are just going through the motions of your training and not really paying attention to the details, you will not improve as much as you truly could.

You may say you want to run, swim or bike faster, hit that DREAM goal time at a race but at the same time not really show up the way you know you should to get the results you desire.

The details do matter. And this is NOT hard.

If you are spending the time in the pool, on the bike and running, might as well take the time to focus on the skill of the movement, and do the form correcting drills, hit the intervals, do the strength and stretching.

The results from there will blow you away as you watch as all those dreams become reality!

Here’s to the details!

Join me today and this week to learn all about those exact details with regard to training for triathlon.

Click to Join my Free 4 day Virtual Triathlon Skills Camp where we dive into the details!

Last day to join is today, hope to see you at 4:30pm inside my Triathlon Obsessed Facebook page.

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.

Checking your Progress in the New Year

by fullcircle, posted in Blogs, Mindset

Checking your Progress in the New Year

Checking Your Progress in the New Year 

Here we are in March already. How did that happen so fast?

Let’s pause a moment to check-in and see how you’re doing compared to your expectations back on January 1.

Everyone can benefit from taking inventory and changing directions where needed.

  1. Ask yourself how it’s been going so far in 2022. How do you feel? Are you healthy? Thankful? Hitting your target race/ training goals?
  2. What are some highlights of the year so far? What has held you back?
  3. Consider the goals you set for the year, look back at your list to see progress you have made.
  4. Measure your progress. Literally, measure it. If you wanted to get down to a 1:45 / 100 meter swim, or a 10 minute mile, and you are making progress, then you’re right on track. (And if you’re not, that’s OK, too. We’re just talking about simple math to get you thinking in the right direction.)
  5. Maybe you have not hit the target goal yet but you are getting closer to the time goals you set. Keep it up. Give yourself a little reward of encouragement.
  6. If, on the other hand, you’re unhappy with your progress, then look back on the year (No. 1 and No. 2 above) and see what was in your way. Maybe you had a huge work deadline, or a family issue, or you’ve been sick. The point here is to identify a possible problem, acknowledge it, and let it go.
  7. Your review might reveal instead some areas for improvement. Maybe you need to add another skills workout to the week, or adjust your nutrient density in your food choice. Maybe you need to keep a journal or enlist a friend as an accountability partner, or even hire a coach!

Don’t judge yourself harshly. Remember that you’re being SO TOTALLY RESPONSIBLE by conducting this status check. 

See where you can improve, think about how you can make those adjustments, and continue on your journey, with a smile on your face and the March wind in your sails.

Let’s go!

Curious about Full Circle’s Triathlon Virtual Skills Camp? We start next Monday- Register here.
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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.

Your “March Madness” Strength Calendar is HERE!

by fullcircle, posted in Blogs, Mindset

Your “March Madness” Strength Calendar is HERE!

Let’s forget about college basketball for just a minute.

This year, March Madness is all about YOU! 

Are you ready for a fun challenge to include to jump-start your strength training plan– and give you a few lifestyle sparks, too?

You know how much I’m always telling you the importance of strength in your Triathlon Training Program.

My version of March Madness is a handy month’s worth of bodyweight strength and wellbeing tips for each day. It has three main points:

  1. Build some strength every day.
  2. Do a little bit more each day than you did before.
  3. Be mindful of eating well, managing stress, and maintaining relationships – all parts of a healthy lifestyle.

It’s attached for you to enjoy!

And even if you don’t start on the 1st – it’s ok. Start with day 1 and complete all 31 days.

Go, Team YOU!

Get your “March Madness” Calendar HERE!

Share with a a friend and do it together. Me and my whole team are doing it together- NO EXCUSES- Let’s get strong.

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.