Category: Blogs

Show and Tell!

by fullcircle, posted in Blogs, Mindset

Show and Tell!

Way back in the day, I remember show & tell being one of my favorite days in school.

The thing I want to show and tell about is my passion for my Full Circle Coaching community.  I’ve been building this tribe for over 10 years, and I am super proud of how far we’ve come and where we are right now.

I’m a big believer in “like attracting like” and “practicing what I preach” by being an example to others. This is how I’ve been able to grow and thrive in this community, even in the situation we’re in right now as well as, watching each and every one of my members grow.

I thrive on keeping up the joy, happiness and inspiration of what triathlon and healthy living can do for your life and bringing this happiness to others. 

Practicing being here and now, by focusing on what we do have control over in our daily lives, how we show up, what we are thinking, what we eat and our daily training habits can have a huge impact on ourselves and the world around us.

I can’t wait to hear what you want to show and tell with me!

So, wanna play?

I want to know the thing you are most proud of or most passionate about!

So, reply to this post in the comments below a picture of that thing and tell me why you’re proud of or passionate about it!

I truly want us to get to know each other, I can’t wait to see yours!

 

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.

full-circle-coaching-do-you-monday-your-goals

Do you “Monday” Your Goals?

by fullcircle, posted in Blogs, Mindset

Do you “Monday” Your Goals?

In the history of procrastination, there’s no better time than Monday.

  • “I promise, Coach, I’ll see you starting on Monday.”
  • “My diet starts Monday – after one last weekend of fun.”

Sound familiar?

Maybe this explains why more people hit the gym or the running trails on Monday, after a weekend of lying around and overindulging.

But whether you use the Monday excuse or tell some other lie to yourself, it’s all the same. When you procrastinate working on your goals, it means you’re not really ready to do the work.

Because when you are? You go into immediate action.

Monday’s a liar.

Trust yourself. Begin your work. No matter what day it is.

It just so happens to be Monday! So today is the day to take action!

Set up a call with me to see how I can help you with your triathlon and health and wellness goals!

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 the 16 week 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.

Why Cardio is Out and Strength is In

by fullcircle, posted in Blogs, Strength

Why Cardio is Out and Strength is In

This is blasphemous coming from a triathlon coach where the very thing we seek is to swim bike and run faster – all of which is cardio!

But I’m talking about strength training from a different lens.

We used to think that if we wanted to lose fat, we had to run a lot, or at least load up on some kind of cardio.

Weightlifting, we were told, wasn’t so good for losing weight. It just makes you bigger & bulkier, right?

Well, now we know that’s just not true. Science shows that strength training is more effective than cardio if you’re trying to lose fat.

It also produces a range of other super-important health benefits that everyone needs, especially triathletes.

And, no, ladies – LIFTING WEIGHTS WILL NOT TURN YOU INTO THE INCREDIBLE HULK. We promise. Even 25-year-old guys who want huge muscles have to lift a ton of weight for a long time to get them. And that’s not what we’re talking about here.

The secret to weight training is this: Unlike swimming, biking and running, it burns calories long after you’re done lifting.

It raises your metabolic rate, burning more fat than cardio alone can do.

Strength training also:

  • Prevents injury
  • Makes shapelier, sexier bodies
  • Improves sleep
  • Builds stronger bones
  • Improves posture
  • Boosts energy, mood and confidence

This doesn’t mean you shouldn’t do your endurance training too!

Swim, Bike, Run to your heart’s content (pun intended). 

But if you’ve been shy about lifting weights, don’t be.

Let us show you how powerful you are – and how powerful strength training is to reach your performance and weight-loss goals.

Strength is included as part of my Signature 16 Week Triathlon Transformation Program, which 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 than with other training programs.

Ignite your triathlon journey.

Schedule your FREE Triathlon Breakthrough Session and let’s talk about your triathlon goals!

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 the 16 week 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.
full-circle-coaching-time-saving-strategies-blog

Time-saving strategies to prioritize yourself

by fullcircle, posted in Blogs, Mindset

Time-saving strategies to prioritize yourself

Managing your time is all about expressing your priorities.

So, when you habitually say things like, “I don’t have time to: exercise, stretch, strength train, eat smart, etc.” then you’re essentially saying this:

My health and happiness are not priorities.

Please, stop saying that!

Here are a few simple time-management tools to prioritize yourself in your own life. Think about how you can apply them to use YOUR time effectively.

  • Just say no. Crazy concept, right? You don’t have to do everything someone asks. You don’t have to take on every responsibility. “No” is a complete sentence.
  • What do flight attendants always say? “Please secure your own oxygen mask before helping someone else.” That’s a good lesson on the ground too. If you can’t take care of yourself, you’re not going to be any good to another person.
  • Wake up 30 minutes early. Depending on your family and work schedules, this slight adjustment could start a chain reaction of time savings. Think of what you could do before anyone else wakes up and the daily rush starts.
  • Limit screen time. We used to say watch less TV, but now we should include Internet and video games, too. I’m not saying you shouldn’t enjoy them. But if you’re searching for time to exercise, you can start right here by cutting an hour a day three days a week.
  • Conduct walking meetings and lunches. If your desk-bound for calls and Zoom meetings, try to arrange just a couple a week while out for a walk. Similarly, if there’s an individual you need, then schedule a time to walk together or while on the phone. It’s fun, social, and gets good ideas flowing. (And, yes, it saves time!)
  • Seize the time you save on commuting. More people are working from home nowadays, and that means tons of time back in your column since you don’t have to commute every day. 

Which of these are you going to try? Do you have any time-saving best practices?

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

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 the 16 week 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.

10 Simple Steps to Regain Control

by fullcircle, posted in Blogs, Mindset, Nutrition

10 Simple Steps to Regain Control

If you’ve been feeling like things are beyond your control for, oh, say, the last year or so, I completely get it and you are NOT alone.

In fact, I’m pretty sure everybody would understand that because, guess what? A lot of stuff really has been beyond our control, even basic matters relating to our health.

We’ve had to take extra precautions every day to stay safe, limit our interactions and activities and keep our sanity.

Now, though? Things are looking up, and it’s time to take back your health. Here are a few suggestions about how to do that.

  1. Believe in yourself and your ability to get healthy.
  2. Take consistent action in mind and body every day. (progress not perfection)
  3. Be grateful for your health and the health of your loved ones.
  4. Exercise every day. If you’ve been getting by with walks and at-home workouts, maybe it’s time to get back to the gym or studio. For that matter, if you’ve been doing nothing physical all year, then it’s definitely time to get back in shape.
  5. Realize that healthy living (exercise, eating right, etc.) keeps you strong and protects you from illness.
  6. Get help – look for resources to help guide you or hire a coach!
  7. Take your real, quality made from food supplements.
  8. Eat right for your metabolic type.
  9. Sleep 7-8 hours every night.
  10. Be kind to yourself and to others..

We made it through the last year.

Now, let’s make the next one really worth it!

IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

Keep an eye out for my upcoming nutrition challenge in the next few weeks.

If you are interested in learning more about Full Circle Coaching call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

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 the 16 week 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.

Are You the Driver or the Passenger?

by fullcircle, posted in Blogs, Mindset

Are You the Driver or the Passenger?

There are two primary ways people handle themselves in their own lives.

One person is the passenger. They allow others and outside factors to steer the direction of their lives.

To dictate what happens to them.
…Where they go.
…How they feel.
…Where they end up at the end of their days.

The other type is the driver.

The driver knows what they want, goes after it, and doesn’t allow anyone else or anything stand between them and the life they’re going to build.

And everyone around them benefits as a result of their commitment.

Most people are passengers for a million and one different reasons.

Drivers are far more rare. They’re not ever too busy to take care of themselves and ensure their family also has their needs met.

They’re focused and determined and seemingly “have it all.”

And simultaneously…

They experience deep happiness and fulfillment because as the driver, it’s what they’ve chosen and created.

One isn’t better than the other – that’s not what this is about.

But the driver tends to make more out of life. And the beautiful part of all of this is that we get to CHOOSE if we’re the passenger or the driver.

It’s never coincidence…
Although often we don’t realize the choice.

So…Have you been living as the passenger or the driver in your own life?

No judgement either way.

And based on this analogy, is there anything you’d like to do differently?

I’d love to hear from you.
Reply below and share with me!

If you’re interested in learning more about Full Circle Coaching, call / text me at 786-586-6057 and let’s chat!

Or better yet…

Click this link to schedule your FREE Triathlon Breakthrough Session – where you get 30 minutes to ask me anything about triathlon, health and wellness or holistic lifestyle / nutrition!

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.

 

Breaking Patterns of Self-Sabotage

by fullcircle, posted in Blogs, Mindset

Your own worst enemy…

Your little demon…

Fear blocking your action…

These are all phrases to describe a common problem in healthy living, work, and relationships. It’s called self-sabotage, the tendency to undermine yourself by taking action that prevents you from getting what you want.

I like the first way of putting it, because I’ve felt like my own worst enemy in the past. It seemed like I’d start progressing on achieving something important to me, and then I’d stumble in a familiar way. 

You’ve probably done it, too, and that’s OK. Most people have. Let’s say you’re within touching distance of your goal weight, right before your sister’s wedding that you’ve used as a target date, and then… you spend the weekend on the couch with your old pals Ben and Jerry.

Or you signed up for a 70.3, and when you are supposed to be doing a long bike ride, you stay home and watch Netflix!

Here are some simple tips I’ve used to recognize what’s happening and take action to stop it.

  1. Remember your WHY– If you remember the REASON you committed to doing something, you can remind yourself daily, which can help keep you on track. Add motivational sticky notes on your bathroom mirror and computer.
  2. Recognize what you’re doing. You know yourself better than anyone, so include the potential for self-sabotage in any plan. Some common symptoms are refusing to ask for help, controlling behavior, negative self-talk, and a reluctance to speak up for yourself.
  3. Identify the fear that manifests in the action that blocks you. You might have a deep-seated fear that you’ll always be second in your parents’ eyes, so why bother looking your best for a family event? Whatever the fear is, once you name it, you can deal with it.
  4. Write it out – the plan, the potential for self-sabotage, the whole thing. 
  5. Tell a friend, coach or mentor about the plan, the potential for self-sabotage and the fear. This person can hold you accountable – not only toward achieving the desired outcome, but also to helping you overcome that self-limiting fear. 
  6. Follow the plan. Do what you need to do. And when that little demon speaks up – as it might – be prepared to ignore it. You don’t have to convince it to be quiet. Just don’t feed it with any attention or energy. You can say, “Thanks for sharing, but I’m taking action anyway!”

The key is to expect the tricks that little guy’s going to try on you and to have a plan to thwart him at every turn.

Sabotage HIM, so he can’t sabotage YOU.

Need help in achieving a big goal or dream concerning triathlon or health and wellness?

You can stop self-sabotage by taking action on the things you truly desire. If you want to set yourself up for a great 2024 triathlon season, I can help. Fill out this application for my Triathlon Transformation Program and then book a call with me and let’s chat!

Are You Training Enough?

by fullcircle, posted in Blogs, Race Specific

Are You Training Enough for the distance of your next triathlon?

Do you need more/ less training?

Here are the guidelines I use with my athletes here at Full Circle Coaching.

We have guidelines to help you progress to your desired goal race distances. It is essential to follow your training plan as it is laid out, day by day, week by week, month by month.

Our training plans are progressive, based on your individual assessments of fitness and technique in the three sports, and build in volume as your body adapts to the training load.

When you are not consistent in your training, miss workouts, and take days/ weeks/ months off, you cannot return to where you were when you left off.

You must start back at a lighter volume to avoid getting injured, which happens often if this is not taken into consideration.

In general, here are some hours/weeks to aim for:

Beginner Tri Program– 20-30 min/ week of training 5-6 days/ week. 1-2 of each swim, bike, run, and bodyweight strength

Sprint Triathlon – 5-8 hours per week – 2 swims, 2 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

Olympic or International Triathlon– 8-12 hours/week- 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

70.3 / Half Iron Triathlon– 8-13 hours/week – 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

140.2 / Ironman Triathlon – 10-16 hours/ week – 3-4 swims, 3-4 bikes, 3-5 runs/ week, plus 2 total body strength sessions.

Frequent, shorter training sessions are always better than longer HERO sessions. Your body will adapt to training much better with regular short training sessions week after week with regular rest weeks that have lighter volume.

Longer training sessions must be gradually built up to prevent injury and burnout.

Please trust the process of the progressive training plans that work and communicate if you have questions about volume and or intensity.

If you are not hitting the volume prescribed above, achieving the race day results you desire is difficult! You may need to adjust the race distance you have chosen in order to be successful.

You can not “FAKE” a triathlon. It is a sport that requires discipline and consistency. That is truly why I love it so much. It requires the work in order for you to be successful. There are NO Shortcuts!

The sense of accomplishment across the finish line in a triathlon is a feeling unlike anything else in the world! It’s is life changing.

Are you looking for this type of Transformation in your Life?

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.

I’ve got just 3 spots opening up in my program Starting October 1st.
The first step to grabbing your spot before they’re gone is filling out the application below!

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

Improve your run cadence with a jump rope.

by fullcircle, posted in Blogs, Run

Improve your running cadence by jumping rope

Jumping rope is more than just a great cardiovascular exercise. It also improves the elasticity of your feet and lower legs to rebound off the ground quicker, which is helpful for your run stride.

Jumping rope improves cadence, and helps you become more springy.

If you try to jump rope and you feel like you have no spring or can’t get off the ground quickly enough to get the rope under your feet, try it without the jump rope.

Just use the same motion with an imaginary jump rope.

If you want a challenge, try one-legged jumps too.

Ideally, you are jumping barefoot or in 5-finger Vibram shoes on a soft surface, like the grass, track, or hardwood floor.

Happy jumping!

Want to learn other ways to improve your running we have a few spots left for my Run Essentials Clinic this Saturday, September 16th from 9am – 12pm at Tropical Park Track here in Miami.

Give me just 3 hours of your time and I guarantee you’ll leave knowing…

  • What good running form looks and feels like
  • How to run faster with a lower heart rate
  • The most important muscles to turn ON before you run, to prevent injury and improve performance
  • Your personalized training zones to help you prepare for your next race
  • The best running shoes so you can run for the rest of your life

Plus so much more.

But hurry – there’s just a few spots left in the clinic. I’ve capped registration this year so every runner gets the attention and focus they need. Click here to register!

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.

Which Body Parts Contribute to Running Performance?

by fullcircle, posted in Blogs, Run

Which Body Parts Contribute to Running Performance?

What’s up Runners and Triathletes?

Do you know the most important places in the body that contribute to running performance?

As you know, running is a total body movement  but there are certain areas that are essential to being a stronger run. Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.

Sitting is the new smoking

Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day driving in the car or working at your desk slumped forward at your computer at work. This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.

Running shoe choice and high heels

High heels for women and heavy pointed work shoes for men, along with the new trendy 3 inch cushiony high heeled running shoes can also cause major issues in your running performance.

These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed.

The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome just to name a few.

Add more running volume and you can be in a world of pain.

Learn how to counter balance and “bio – hack” all of these sometimes unavoidable daily stressors in my upcoming 3-Hour Run Essentials Clinic!

Join me September 16th, at Tropical Park Track here in Miami for Run Essentials Clinic and transform your running in 3 hours – guaranteed.

There’s just a few spots left – I’ve capped registration so every runner gets the attention and focus they need. I don’t know the next time I’ll be offering this clinic – so don’t wait!

Register For Run Essentials

Get more info on Run Essentials by clicking here.

Keep an eye on your inbox for more details, or on our social media pages. Happy Running!

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 the 16 week 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.