Category: Blogs

Ready To Run?

by fullcircle, posted in Blogs, Run

Ready to Run?

With running season here, I want to share my video on running posture for your best run performance.

Running can be simple and easy if you tap into your body’s natural spring and the force of gravity as you literally just fall forward, and use your hamstrings to lift your heels up behind you.

Good posture is essential from toes to nose for life and running. 

Think about being tall but relaxed.  

Ears over shoulders.
Shoulders over hips.
Hips over knees.
Soft knees over feet 
and then
Fall forward from your ankles.
Arms bent to 90 degrees swinging front to back like pendulums, not crossing your mid-line.
Pull heels up with a relaxed ankle one at a time
and repeat – NOW you are running!

Aim for 45 footsteps in 15 seconds for optimal foot cadence or foot strike.

Check out this quick video to see it in action:

It’s that simple!

Are you training for the MiamiMarathon or another upcoming running race? Want to become a faster runner? want to get over a running injury?

Then you need to register for my upcoming Run Essentials 3-Hour Clinic 9am – 12pm, September 16th, 2023 at Tropical Park Track here in Miami.

Click here to register now!

Watch your inbox for more details or on social media. Happy Running!

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.

 

 

 

 

 

Ditch the High Heeled Running Shoes

by fullcircle, posted in Blogs, Run

Ditch the High Heeled Running Shoes

This is an extremely controversial topic!

Just like many things in our country, the more marketing money behind something, the more you think you need it.

This is definitely the case with running shoes.

Nike, Hoka and many of the most popular brands have runners believing they need the most expensive shoe, with the most cushion to prevent injury.

But is that really true? I’m going to say a big NO!

Our body was designed to be able to run naturally, from the lion or the dinosaur with NO shoes. Why NOW do we need 4 inch cushions under our feet. I understand you need a shoe to protect your feet from the surface of the ground but it’s important for your body’s biomechanics to actually feel the ground as you run. 

Most running shoes have elevated heels and toe boxes, which then puts all the pressure and impact on the ball of the foot where it’s not meant to be.

How do I know this? 

Go test it for yourself.

Run barefoot on the grass and see how you land naturally and that is how you should be landing all the time, on your mid foot, to help absorb the shock of impact with your toes splaying out and your arch flattening.

If you have an orthotic or a shoe that blocks this natural motion, where does the shock get absorbed?

Further up the chain in your leg from you ankles, knees, hips, back and neck.

This is partially to blame for so many running injuries. When you cannot feel the ground with your feet, you can have terrible technique and not feel it because of all this cushion.

Also think about the instability of being so high off the ground and trying to balance.

Running is essentially one leg balance over and over again.

Try to balance on one foot in the 4 inch cushion shoe for 30 seconds. Then do it again barefoot.

Barefoot is much easier because there are natural mechanoreceptors in your foot that can feel the ground and help your body stabilize itself. 

Shoes Matter!

I found out the hard way after 8 years of being stuck in the wrong shoes, and orthotics.

I was running longer and longer and getting more and more pain and injured.

I started having major hip pain and bursitis first, then IT band syndrome and finally plantar faciitis.

Several cortisone injections and heavy, stiff motion control shoes later- I decided to get out of the medical model and do some research.

I found Jay Dicchary’s Book Runner’s Anatomy, and my journey to healing began.

I got rid of my orthotics, motion control shoes and have never had a cortisone shot again. 

I started getting STRONG from my toes and feet to my head, walking barefoot when it was safe to do so, running in natural zero drop running shoes.

I also love the Foot Collective on Instagram and the Melt Method to help bring awareness to foot strength and mobility. 

Here, my mentor, Paul Check discusses more about the importance of training in shoes that allow you to feel the ground.

Are you training for the Miami Marathon or another upcoming running race?

JOIN ME SEPTEMBER 16th, AT TROPICAL PARK TRACK IN MIAMI FOR MY RUN ESSENTIALS CLINIC – WHERE YOU’LL TRANSFORM YOUR RUNNING IN JUST 3 HOURS — GUARANTEED.

CLICK HERE TO REGISTER NOW!!

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.

 

practice-extreme-ownership-full-circle-blog

Practice Extreme Ownership of Everything in Your Life

by fullcircle, posted in Blogs, Mindset

When making decisions about your life, it seems like everyone has an opinion sometimes. It’s
enough to make you wonder: Whose life is it, anyway — yours or “theirs”?

Are you accountable for your wins but not failures? Do you try to please everybody, and then
point a finger when things don’t go according to plan?

If so, you’re not alone. This is natural, given your goals, relationships and commitments. So,
take a moment to reflect – and realize that your life is yours and yours alone. Seize the concept
of extreme ownership and personal responsibility for everything in it. How you interpret and
react to people, places and things is KEY to living your most empowered and happy life.

That’s a tough concept, isn’t it? Especially when there’s so much in life we can’t control. Life
gets difficult and even messy. So, how can you be expected to “OWN” everything in it?

Well, the concept or “extreme ownership” has taken off in many circles, including some in
Corporate America, where executives are taught to be accountable, have a plan B, lead big
teams, and hit their goals. It’s also the title of a best-selling book by a couple of Navy Seals, also
known for delivering under pressure. They offer seven lessons we can all apply to our lives.

  1. Seize accountability. When something goes wrong, figure out what happened so you can learn from it.
  2. Standards are what you tolerate. So, stand for excellence.
  3. Understand your why. Be sure you’re clear about your motivation.
  4. Develop a simple plan. Remove complications, roadblocks and doubt.
  5. Make choices based on your priorities. What are the most important tasks you face? Do them first.
  6. Trust yourself and your advisers. Sometimes you can figure it out yourself; but realize when you need advice or help, and then get it.
  7. Discipline brings freedom. By practicing little acts of discipline, like making your bed when you wake up, you’re creating the mindset that will drive you through each day.

And why should we do all of this?

Because by taking “extreme ownership,” we’re extremely more likely to get the life we want.
Simple as that.

If becoming a faster and stronger triathlete is something you want, practicing extreme ownership is sure to help you achieve those goals.

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.

 It’s Only Hard If You Want It to Be

by fullcircle, posted in Blogs, Mindset

Think someone in your life or someone you know of who’s struggling with something that’s undeniably hard.

Severe illness, grievances, and losses plague millions of people on Earth.

So remember and really think about the word “hard,” the next time you start to complain about training, working out, or making healthy choices in the kitchen.

  • Is it “too hard” to go to the gym?
  • Is it “too hard” to eat vegetables and fruit?
  • Is it “too hard” to make positive choices in your life?

Most of us get to choose our “hard” tasks in life. And we’re making a choice every time we take action – or don’t.

That’s right. Sitting on the couch – again — is a choice. Ignoring health and diet is a choice. And they lead to a future that’s truly, undeniably hard.

  • Living in a body we hate.
  • Facing serious health issues.
  • Shortening the amount of life we have to be active and independent.

It’s all up to us to decide what’s hard and what’s not.

The “easy” way isn’t always so. Let’s make the “hard” choices with gratitude. And get moving.

My Beginner Triathlon Training Program can help you become the fittest you’ve ever been as you transform into a triathlete in just 8 weeks.

Here’s what you get when you join my program:

  • 8 Weeks of training to succeed in crossing the finish line
  • Unlimited access (M-F) to your coaches on the WhatsApp Chat
  • The best team of triathletes to inspire and cheer you on
  • Training Peaks App (your daily online training plan)
  • Video modules to watch, learn & apply as you go
  • Live recorded weekly coaching calls supporting you every step of the way

After my Beginner Triathlete Training, you’ll cross the finish line of your next race with confidence and exhilaration, waving your arms overhead, ecstatic knowing you reached a new personal achievement!

Click here to learn more and get started!

Beat the Heat! How to train and race when it’s HOT outside!

by fullcircle, posted in Bike, Blogs, Race Specific, Run, Swim

Beat the Heat! How to train and race when it’s HOT outside!

It is HOT! The hottest it’s ever been in the history of the world, according to the news!

Please be careful when training in the heat.

Training in the heat can cause excess dehydration, high heart rates, heat stroke, and death! But you can do lots of things to help your body handle the heat and still be able to train and race.

  • Practice training in the heat gradually. Start with 15-30 minutes and increase based on your race distance. This can help your body acclimate to higher temperatures. It’s a good idea to plan some of your training at the exact time of day you will be racing so your body gets used to the heat both mentally and physically.
  • Sauna- sitting in a sauna post-workout for 15 minutes, building up to 20-30 minutes, can help you get used to the heat as well. If possible, do not drink water while in the sauna, but please hydrate per a post sauna.
  • Hydrate and fuel a little extra than you think you should. Your body uses more calories and energy to keep core body temperatures down. I suggest sips of cool hydration every 10 minutes minimum in general while training, but especially if the heat is on.
  • Add extra sea salt to your food and in your water bottles. Remember to add a good-quality electrolyte mix. My favorite is the watermelon electrolyte supplement from Body Health. Organic coconut water is also helpful for added electrolytes.
  • Cooler drinks can help while training in the heat, but be careful with cramping in the stomach if the drink is too cold; one tip is to hold the ice water in your mouth for a few seconds before swallowing and take smaller sips.
  • Cool towels and sponges are sometimes offered on the race course. Using this in training works great too! Apply them to your forearms, forehead, back of your neck, and crotch area- be careful not to get your socks wet in your shoes which can cause blisters. Cool forearm sleeves can also be helpful.
  • Pre-Cooling- being in air conditioning or under a fan before training or racing can help you handle the heat longer.
  • Keep your face shaded with a visor instead of a closed-off baseball cap, and stay away from black helmets and race and training kits; black increases heat!
  • Never skip an aid station on the race course; reduce your pace to keep moving forward as needed.

I used every single one of these tips while riding across the desert during RAAM last year. They make a big difference for me and my athletes racing warmer races.

Happy heat training and racing!

Join my private Facebook group, Triathlon Obsessed, for tons of tips and triathlon support!

If you’re curious about what’s possible with your training, schedule your FREE Triathlon Breakthrough Session and let’s do it! Click here: 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 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.

I’m Not Your Typical Triathlon Coach

by fullcircle, posted in Blogs, Erinne

I’m Not Your Typical Triathlon Coach

When you shop around for coaches, you may find many of the same old kind of coaching.
A monthly membership fee in return for a training plan – with little to zero accountability.

I don’t know about you, but that does not work for me.

I am a triathlete just like you and I expect a lot from anyone who coaches me.

I expect my coach to practice what they preach. If my coach is not healthy and in shape and training and racing for triathlons – they will not be my coach!

Me and my team of coaches are all triathletes and have over 50 years of combined training and coaching experience. We all train and race and know exactly what it takes to improve in the sport using our proven training programs that get results and help you to keep improving.

Today I wanted to share how my coaching program is VERY different from the mainstream. 

In my Triathlon Transformation Coaching program, I help you have a relationship with your body that allows for your best performance.
I teach you how to train and fuel yourself to thrive in the sport of triathlon and life.

I help you each step of the way to your first triathlon or you 100th.

The goal is constant steady improvement no matter what your experience level is.

We use evaluations to assess your exact skill and fitness level and then create the training program based on these evaluations and field testing to help you improve in a step by step process that guarantees results.

These evaluations are what make the training program individual to you.

Please don’t hire me if you want to train with no specificity or focus, get injured and burn out with tons of junk miles!
We will not be aligned, and the results won’t come.

If you are ready for a triathlon transformation using your personal strengths and improving your limiters to achieve your triathlon dreams with a proven scientific training plan,
here’s my application to join my 16-week Triathlon Transformation Triathlon Training Program.
After you fill it out, take the time to set up a Triathlon Breakthrough Session to learn more about working together. We will review your triathlon goals and dreams and I’ll explain exactly how my program works and we can decide together if we are a good fit to work together.

I’m accepting five more spots this month! Just in time to finish 2023 with success!

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.

Get started with my 16-week Triathlon Transformation Triathlon Training Program by filling out this application.

4-months-to-your-fastest-triathlon-guaranteed

4 Months To Your Fastest Triathlon, Guaranteed!

by fullcircle, posted in Blogs

4 Months To Your Fastest Triathlon, Guaranteed!

What would it mean to you to know exactly the steps to take for your fastest triathlon in just 16 weeks?

If you don’t already know, 
I’m Coach Erinne Guthrie,
Chief motivating officer at Full Circle Coaching, LLC since 2010 –
The Best Holistic Triathlon Coaching Company in the World.

I did my first triathlon back in 1997 and I have completed over 350 endurance events since then, as well as coached 1000’s of athletes across 1000’s of finish lines worldwide.

Hundreds of podiums have come as a result of my 16-Week Signature Triathlon Transformation Training Program.

Are you next?

Getting faster is simple and not as hard as you might think.

If you follow my proven step-by-step process, you are guaranteed your fastest triathlon in 4 months, not years!

How does it work?

We start with You!

Learning everything about you –

  • Your Triathlon Dreams.
  • Your lifestyle.
  • The amount of time you have to train.
  • Your skills in each of the 3 sports, and past racing experience.
  • Any past injuries and your commitment level.

“When you have a dream, you don’t need a crisis”

Fulfilling dreams is what a thriving life is all about!

In my program, we do not teach you how to survive your triathlon.

We teach you how to thrive and transform your life through the sport of Triathlon. You are reading this for a reason!

Next, We evaluate you from your toes to your nose.
– What is your current fitness level?
– What is your skill level in the swim, bike, run?
– What is your strength and mobility level

Because without strength and mobility, you are setting yourself up for injury.

What is Your lifestyle?

– Your family commitments – they are the priority, remember?
– Your work life/ balance?
– How much time do you realistically have to train?

These things are so important because they ultimately dictate the race distance you can train for.

After all the evaluations using video analysis and simple field testing anyone can perform, we then create your ideal training program.

Support and Accountability

Our team of coaches are all USAT Certified and have over 40 years of combined experience.
We are with you every step of the way.
From your first day with us to the finish line and typically a lot longer!
Your life will forever be transformed.

We have:

  • Weekly Coaching Calls to help answer your questions and provide support.
  • Unlimited text communication on weekdays.
  • Equipment guidance and Race day support.
  • Technology support, and of course.
  • Our fantastic tribe of athletes – which is like no other.

Like attracts like, and this group is so caring, supportive, and inspirational.

Does it Work?

Hear all about my happy triathletes successes on my Rockstar Blog.

Does this sound like something you desire?

To learn more – Please fill out this Application and set up your Triathlon Break-Through Session.

I can’t wait to hear from you!

Wishing you well,
Coach Erinne

If You Want to Change Your Actions, First Change Your Values

by fullcircle, posted in Blogs, Mindset

If You Want to Change Your Actions, First Change Your Values

Have you ever felt like a phony?

Like you weren’t “walking your talk”?

I’m talking about a time when your ACTIONS did not line up with your stated VALUES.

I’ll give you an example. Some people say reading is important to them. But they can’t tell you the last book they read. If they actually valued reading, they’d say, “I read the new Mel Robbins book last week.”

It’s not simply a matter of being inauthentic or disingenuous.

It’s called cognitive dissonance – when your actions don’t match (what you claim to be) your values.

In times of cognitive dissonance, you can try to change your actions, sure.

But if you’re finding that difficult, you should examine your values.

For example, around getting healthy by training for a triathlon, if you don’t actually value your health, then you’ll continue struggling to do the training, eat right, and develop good habits around that value.

So, start examining yourself.

  • Do you cherish health for today and for the future – or is it just something you’re “supposed” to care about?
  • Do you understand the connection between daily habits and long-term health – or is it academic at this point?
  • How do you see yourself in the future – strong and capable, or weak and helpless?
  • Whom do you admire – Successful triathletes who glow with vitality, or couch potatoes who can’t be bothered?

You need to decide what’s ACTUALLY important to you. What kind of person you truly want to be. 

When you answer those questions, the right actions follow quickly and effortlessly.

I believe in you so much that I already know the answers to these questions. I have every faith you can walk your talk – and even learn to RUN with it.

If you’re like me and you value a long-term healthy lifestyle, my 16-Week Triathlon Transformation Program is an excellent way to “walk the walk” of your values.

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 by embodying what it means to value a healthy lifestyle.

If you’re ready to start “walking your talk”, fill out my Triathlon Transformation Program Application and let’s get started!

Why We’re Compelled to Seek Personal Growth

by fullcircle, posted in Blogs

Growth and movement are good things, Right? You bet! They’re even NATURAL. They’re essential elements of life. Nothing is more accurate for me.

So, it’s only natural that we are compelled to seek personal growth as we move forward in our journeys. We’re as much a part of nature as anything else.

Well, that’s true for those with a growth mindset. I’d say that covers roughly half the people I know – including people like you, who are seeking paths to improvement through the sport of Triathlon.

I’ve noticed a funny thing about people like us with this “growth mindset.”

Once we walk one path of improvement, go through a learning process, or reach a goal… Well, we’ll start on another one! 

We know that GETTING something at the end of the journey isn’t the only value.

We know that the journey itself is at least half the attraction.

We are naturally curious.

We like to improve ourselves.

We are not afraid of change, not so worried that it freezes us in place.

The other half? Well, they’re of a “fixed” mindset. Absent curiosity. Unwilling to change. Maybe even afraid to try something new.

For them, success means staying still and hoping nothing bad happens.

But guess what? LIFE HAPPENS! 

You and I know it, or we wouldn’t be communicating with each other. We don’t just accept that fact about life. We embrace it. 

When you crave self-improvement, you’re more engaged with the world, with other people, and with yourself. You’re more inquisitive, more accepting, and less likely to be pushed around – because you’re confident enough to go with the flow when necessary. You seek challenges and opportunities to grow.

So, bravo to you!

If somebody else wants to cower and hope, don’t let it deter you from your next challenge, journey, or attempt to grow and move forward.

It’s your nature, after all! And we are here to help.

If your next self-improvement journey includes making it across a triathlon finish line or making it across the finish line in less time, you need to know about my 16-week (virtual or in-person) Triathlon Transformation Training Program.

This program gives you the ideal blueprint to help you get faster for your next triathlon.

You’ll 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.

Here’s why it’s different from other training programs:
With 26 years of coaching 1000’s triathletes, I discovered the biggest struggles are:

  • You don’t know what you don’t know when it comes to learning the exact skills to succeed in the triathlon sport.
  • Improving strength and increasing energy are the secrets to preventing injury and burnout.
  • Other programs push athletes beyond their ability with wasted junk miles and excess volume leading to disappointment and failure.
  • In this program, the focus is 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.

I’ve got five spots available for July. Take the first step today by filling out this application.

How to Make Your Dreams Come True

by fullcircle, posted in Blogs, Mindset

Everybody has a dream.

That’s the easy part – to want something so bad that it seems like no one else can possibly understand. To think that hope and desire are enough. 

But it’s a tiny percentage of people who follow through on their desires and actually create an extraordinary outcome for themselves.

So, if you’re pondering a desired outcome, first decide if this dream is something you want in a realistic sense.

Do you want to run a marathon or finish a triathlon, or does it sound nice?

Some dreams are just nice fantasies – which is fine.

But the dreams you want to actually bring to life? Those require planning, action, discipline and consistency.

You really can have the life you want – if you work for it. Here’s how.

  1. Be specific. 
  2. Be realistic.
  3. Be on fire with passion and dedication.
  4. Create a plan and start acting on it.
  5. Include short-term and long-term goals.
  6. Review progress and be flexible as you work through the plan.
  7. Stay confident and consistent.

These principles apply to healthy living, as well. That’s why…

I’m giving away my proven step-by-step process in my FREE training, The Ultimate Guide to Triathlon Success: From Start to Finish Line, that every Triathlete must have to:

  • Get FASTER
  • Increase POWER
  • Gain SPEED
  • Avoid Injury
  • Sidestep Burnout

Join me on Thursday, August 17th at 12pm EST where I’ll cover:

  • What it takes to make your dream a reality.
    (Hint: It’s different from what you think and is much simpler than you know.)
  • The importance of evaluations and testing.
    If you are not assessing, you are guessing. Knowing your baseline in every aspect of the sport is critical to becoming a successful Triathlete. This allows for creating an individualized plan of action that leads to guaranteed success.
  • The exact process in my 16-Week Training Intensive that guarantees success across your next finish line – no matter the distance.

Click here to save your seat – It’s FREE!