It’s not the type of diet you’re probably thinking, although I do have to be careful this year of how much Halloween candy and then Christmas cookies I’ll down.
I’m talking about going on a distractions diet.
See, unless you starve your distractions, you can’t feed your focus the right things.
I’d argue that with the upcoming holidays, end of year events, and more, unless you are intentional with where you choose to place your focus, the fourth quarter will be a flop rather than a strong finish that each of us probably wants.
A strong finish starts with being clear on our intentions and following through with aligned actions.
Intention is asking ourselves:
What do I need to focus on? (not ‘want’ to focus on)
What distracted me yesterday from doing strong work?
What could distract me today if I’m not careful?
Write it down.
Put it on paper so you can put a plan together instead of trying to do it all in your head.
After you set the intention, you build a plan of action.
You often don’t get nearly as much done as you want to because you are constantly getting distracted by things we have the power to silence.
Close your email browser and instead set an alarm for 3x times day you’ll check it (7am, 12pm, 4pm). Stay out of your inbox otherwise.
Turn off ALL social media notifications. You don’t need to know the second someone liked your Facebook or Instagram post.
Turn OFF your phone ringer. This will keep new emails, text messages and alerts from pulling your attention out of necessary work to check them.
Turn ON your alarm. Set a timer for 30-minute windows. Dive into a project and when the alarm goes off, stretch your legs, go outside if possible and put your feet on the ground, grab some spring water or fist bump a teammate. Repeat every 30 minutes.
If you want to feed your focus, you’ve got to learn to starve your distractions.
Some distractions are outside of our control, but many of them?
We 100% own the power to silence them, we just simply choose not to.
If we want to win this quarter, we have to choose where we put our focus.
Thanks, Jake Thompson, for this great reminder.
Let’s finish the year strong; We are cheering for you.
Are you looking for help with this and your nutrition- Still time to join or Nutrition and Lifestyle essentials program. All the details are here and we start tomorrow.
Set up your call with me HERE to answer any questions.
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.
What’s up, you guys? Coach Erinne here. And I wanted to talk about the possibility of doing things a little differently.
I have so many athletes that sign up with me, and they give themselves enough time to achieve the goal and then life happens.
We have a certain amount of time for each distance of race.
For a sprint race, you need six to eight weeks. Olympic, typically eight weeks to 12 weeks is the minimum amount of time to train so that you show up at the race and you feel good across the finish line.
For a 70.3, four months minimum. And that’s with a base of training before that four months starts. That’s four months of focused training.
And then for an Ironman, you can get it done in four months. But six months to even a year is preferable.
And so why do I recommend all of that time? The reason is, because it’s just human nature that you get started, they’re super motivated. And after the first month to six weeks, things start to fall apart.
Whether they couldn’t control themselves and start as slow as I asked them to perhaps. Or they just pushed too hard too fast too soon. Whether they’re with me or with another coach, that’s a very common thing. You want to do better, you want to get faster. And you have this giant goal at the end of this time period. And your ego’s like, “You need to go faster. You need to do this better,” right?
But there is definitely a better way, okay?
So you guys have heard me talk about Strong before Long, and Fast before Far. But you can’t even go fast until you’re strong. You have to be strong first.
So what if you guys … Or you guys and gals who are doing triathlon and you’re tired of showing up to the race, all patched together with KT tape all over your body, because you’re hurting.
You’ve changed your time goal because you haven’t really put in the time training.
You procrastinated that first two to four months, and it was six weeks till the race. And then you finally kicked in and started training and doing what was required. Is this you??
It’s not those occasional, big giant workouts that help you cross the finish line. (they can help but) It’s actually the day-to-day, week-to-week, month-to-month training that gets you to the goal.
And the goals are different for everybody. If you have a goal just to cross the finish line and barely survive (I don’t really like to train people to do that). I’d rather have you cross the finish line and be like, “Hell yeah! I just kicked ass on that race. And I am ready for more. I am super proud of my accomplishment!”
Don’t get me wrong, every time you cross the finish line is a win.
But what if you could cross the finish line having done the work leading up to it?
Yes, Ironman, triathlon takes work. You can wing a sprint, you can wing an Olympic. But you cannot wing a 70.3. And you cannot wing an Ironman. I was at Cozumel 70.3 a few weeks ago and it was SO hot during the run. Everyone was suffering, but the ones who suffered less, trained more.
It’s just the truth! 70.3 and Ironman is hard, you guys. It is fucking hard. Excuse my French.
If you don’t put in the time, it’s harder. Right?
So what if you decided to do it a different way?
What if you decided to show up and start doing your strength training now?
You get that video analysis and you get that strength assessment and mobility assessment.
You start stretching, you start doing your strength training specific to Swim, Bike, Run.
You start aerobic, building your aerobic base by keeping your heart rate low. And just improving your fitness, right?
Then as four to six weeks go by, we start to test you. We create your training zones. Then you start to do your intervals. You’ve been consistent, you haven’t had a setback.
You’re taking care of your nutrition so you didn’t get sick. You didn’t get a cold, you didn’t catch that cold because you’re actually recovering when you’re supposed to.
You’re sleeping eight hours a night every night. You’re taking care of the whole body, the whole mind, the whole process to help you feel fucking amazing across the finish line.
And I’m proud to say it that at Full Circle Coaching, that’s what we strive to do for you guys.
We want you to have the whole package. The nutrition, race day nutrition, as well as day-to-day nutrition, immune boosting, making sure your sleep is dialed in. Supplements, yes. You can’t supplement your way into a healthier body. So nutrition comes first. But definitely, you need supplements to help support your journey. Triathlon is a big stressor in your life.
So from there, strength. As I said, strength and mobility are specific to the sport. And also make sure your strength is in other directions besides just going front and front forward like triathlon is.
Then put in the time to train. Show up to the track, whether it’s with me holding your hand or not.
So triathlon is a lonely sport. And sometimes people get upset when they have to do 100-mile bike rides on their own. Or they have to do an 18-mile bike ride. But you’re not racing with friends. Yeah, they might be at the same race, but it’s your race. It’s you against you. You compete with yourself, right?
So I’m here to ask you if you’re ready to try doing it a different way. And if you are, I have a great way to set yourself up.
So, I’m starting my Nutrition Essentials course this fall. Along with a strength training program to help you guys set up your year to have an epic year in 2023.
So that is two months, two to three months, the end of 2022 is going to allow you to have a kick-ass spring into the whole 2023 season, whatever your races are.
So I have athletes signing up for Puerto Rico 70.3, for Clash Miami in March. Guess what? The training starts now. And it doesn’t mean you can’t do a triathlon in the meantime. There’s Key West, right? There’s Miami Man that you can still keep up your Swim, Bike, and Run. But the focus is going to be on nutrition and strength.
So are you ready to do it a different way? I’d love to have you join me. DM me if you’re interested in the details. I have an application I can send you to see if we are a fit. Let me help you get there by doing it a different way.
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.
Most people spend a lifetime clear on what they DON’T want for themselves.
That creates a constant state of yearning for more.
But it’s confusing for our brains because we often don’t get clear enough to tell our brain what we actually desire.
This creates a low likelihood of ever getting what we actually want – it’s because we aren’t being completely intentional.
A lot of people go years and years LIVING like that. Just doing it for no certain reason. Or for all reasons. Or for any reasons.
But if you want to get somewhere – if you want to create the thing that you want – then you must be intentional.
Why am I doing this?
Who’s it for?
What result do I want – and when?
It’s how you begin to establish a life of meaning.
A life that means what you want it to mean. That should include a healthy lifestyle, a proper weight, a good relationship with food, etc.
A life of meaning must include other priorities, too.
But priorities are, by definition, not haphazard. And healthy habits don’t just form on their own.
Choose to live the life you envision for yourself. Then … CREATE IT!
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of! APPLY Here!
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.
In this fast-paced, high-pressured world, life is ALWAYS happening around us.
So many things are beyond your control – all the people and institutions and natural events of the world really have nothing to do with you!
But here’s what you can control: your own words and actions.
You can listen to your heart, acknowledge your desires and disappointments, and then let go and surrender to this wondrous, empowering constant of the universe: What you do is all up to you.
Success isn’t just what happens TO you or AROUND you. It’s what you do about it YOURSELF.
It’s the choices you make day after day, situation after situation.
Look at this relatively minor example to see what I mean.
Let’s say you’ve recently committed to running outside three times a week, but your town has been hit with thunderstorms every day.
What do you do?
Stay home and channel surf? Or go to the gym and use a treadmill?
Another example:
You go out with friends who order heavy appetizers and rounds of beers, do you join in because you feel like you have to, knowing you’ll regret it later? Or do you enjoy sensibly so you can stay on track?
Seriously – these are the kinds of little situations that we all face every day. And it’s through making the right choices that we succeed.
It’s called going with the flow.
It’s not called blaming someone or something else for a situation that is out of our control.
So – decide right now: When it comes to taking care of yourself, are you in or are you out?
Ask me about my Nutrition Reset that starts in October.
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of! APPLY Here!
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’d like you to please remember to be in the present moment and be grateful for all that your mind and body do for you on a daily basis in your training and racing.
Everyone has moments of: Why am I training for this? What am I doing out here (in the middle of a race)? This hurts! I suck! I’m so slow! Everyone is passing me!
However, you have control over your thoughts and you can choose to change them to focus on your process and what you do have control over rather than the outcome.
Choose to focus on YOUR: Breathing Posture, falling forward and rpms on the run Perfect circles and power on the bike Numbers Nutrition to fuel the action and All the amazing things your body is doing for you in the moment.
Use your data from your training and racing as a motivator to see what is working well and what still needs focus, not an opportunity to put yourself down!
Cancel all this negative talk! It’s B.S.!!!
If you are reading this, you are already a BADASS! Less than 2 % of the population are willing to take on triathlon as a lifestyle, and here you are.
And if you don’t start believing it how can anyone else!!
All you have to do is compare yourself to yesterday.
1% improvement is all you need. Do that every day and you have an Epic Life!!
I challenge you to join me for 40 days of NO COMPLAINING and see how your life improves. Reply to this Email or comment in the blog, if you are in!
Whoop! Whoop 🙌🏻
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of! APPLY Here!
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.
As strange as it seems, that might be what it takes to give up a self-defeating mindset and implement habits to make real change and reach your goals.
Seriously.
So, Step 1. I want you to exhaust yourself with:
All the excuses.
All the starting and stopping.
All the lack of confidence.
Do it all over and over until you finally can’t take it anymore.
Now, this is not the end of what I want for you, of course!
So, Step 2. Without all the negative baggage, you’re free to create a more optimistic outlook and useful habits. Now you can enjoy the journey without worrying too much about the results.
Believe it or not, THAT is when you reach them.
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of!
Plus, check out my private Facebook group Triathlon Obsessed for tons of tips and triathlon support!
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.
Have you heard the phrase “extreme ownership” yet?
It means accepting that you are responsible for all the factors determining whether you successfully reach a goal, not just the elements you directly control.
Those factors in your control can include your thoughts, actions, decisions, responses to emotions, and how you communicate with those around you.
Those factors outside your control? Well, that’s just about everything and everyone else!
Just working, having a family, taking care of yourself… it can all seem so overwhelming, like you are being pulled in a dozen different directions all the time, with outside forces playing havoc all over the place.
Add a triathlon training program to the mix, and things can spiral, but you don’t have to!
How can you be expected to take any kind of ownership amid all of that?
Well, it’s capsulized in the book “Extreme Ownership” by two Navy Seals, and some of its lessons are summarized in this list of 7 takeaways we can all apply to our own, non-combat situations – including our determination to build a healthy lifestyle.
Seize accountability, don’t avoid it. When something goes wrong, figure out what happened so you can learn from it.
Standards are what you tolerate. So, stand for excellence – which still allows you to have an off day sometimes.
Understand your WHY. Be sure you’re clear about your motivation. If you’re not sure, take the time to gain that clarity. Share it with anyone who needs to know.
Develop a simple plan. This means understanding the difference between “simple” and “easy.” Look for ways to remove complications, roadblocks, and doubt.
Make choices based on your priorities. The authors were war veterans, so they know all about living amid chaos. In high-pressure situations, prioritize the most important tasks and do them first.
Trust yourself and your advisers. You know when you can rely on your own expertise, and when it’s necessary to seek outside advice.
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.
“Take ownership of everything in your world. Take ownership of your mission, of your future, and your life,” the authors say. “Lead yourself… to victory.”
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of!
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.
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.
Between the stresses of daily living and trying to make smart improvements, you can forget to press the “pause” button every day to take care of yourself.
That’s why I want to talk about making a Self-Care Checklist to help.
Now, let me emphasize that there’s not “one size fits all” approach to self-care, the activities you deliberately practice on a regular basis to promote your overall wellbeing.
But I want you to consider these categories and how they apply to your life, routines, and desires. Make a list of what resonates for you, particularly the needs that are currently going unmet. We’ll use that list to create your own personal self-care checklist.
Physical. These needs include general health, exercise, diet, and sleep. Schedule time daily to exercise? If you are training for a specific event- a 5k or triathlon- block it off. Seek coaching or nutritional advice? Eat more fresh vegetables every day?
Emotional. Take time each day for mindfulness or meditation to check in with your emotions. Don’t judge yourself for any need or desire. Your needs matter. Write in a journal. Speak to a trusted counselor. Express affection – and your need for it. Take time FOR YOURSELF — away from work, the kids and your partner.
Financial. If you’re anxious about money, then start making a budget and tracking your resources and expenses. Check with a financial adviser to make sure you’re planning for retirement appropriately. If you have a short-term savings goal, make the deposits on schedule. Whatever the worry is, taking action will help.
Personal growth. Some people want to study for a degree or certification. Some want to enroll in a spiritual program, learn an instrument or language, or go to a seminar. Lifelong learning is essential, so do what you need to do for your intellectual or professional ambitions.
Social connections. We all need each other — whether it’s family, friends, a religious community, or some other group. A lot of people feel adrift at some points in their lives, and it’s important to make the effort to connect. So, call or write someone you care about. Let them know you’re thinking about them.
Nature. Spend time outdoors every day. Go for a walk, play with the dog, wash your car… the sun and open air will do you good.
The basics. Simple habits like brushing teeth, showering, going for regular health checkups, and keeping a clean house are important to maintain. If you find yourself slipping on any of these, stop yourself and remember to get back on track.
Now review the list you’ve made. Narrow it down to items you want to incorporate into your routines. Try to be realistic about what you can really do right now to make sure your self-care needs are met.
Remember, self-care isn’t selfish; it’s being responsible. When you are coming from a full place having met your own needs, you have more to give others.
And this isn’t meant to be a complete, un-editable List of Rules. It’s just a guideline to help you care for your most important asset.
YOU.
Curious about Full Circle’s Triathlon Transformation program which includes almost everything on this list? You too can live the triathlon lifestyle you have always dreamed of!
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.
You Must Really Commit to Make the Change You Want
Change is hard for most of us, largely because we resist it mentally. But why?
I believe we often lack focus until we lock into commitment to ourselves and embrace the power it brings to the process of making change.
See, you might want to create a new result in your life.
You might think about how to do it.
You might even try to make it happen.
But until you truly commit to making a full decision to CREATE WHAT YOU WANT, NO MATTER WHAT – failure will remain an option, maybe even inevitable.
Look, I’m not trying to be harsh here. But think about it. How many times in the past have you tried to create a certain outcome and come up short? You get excited to start but give up when you get too busy, or when you start to doubt yourself, or when you hit a roadblock.
We’ve all done it more times than we care to admit.
I know I have.
And here’s what made the difference for me. I realized that whenever I truly committed to pursuing a goal, when I replaced my nagging doubts with iron certainty, that my commitment then brought clarity.
I relied on the clarity time and time again when my mind would wander, or my enthusiasm would falter, or I would invariably face a setback.
For me, I needed the clarity of always knowing why I made the decision to start trying in the first place. Clarity helped create the overall vision of my plan, kept me focused on daily priorities, and enforced consistency over time – knowing that nothing happens as fast as we might like.
So, choose your goal. Commit to it unfailingly. Return to the crystal clarity of your choice day after day after day.
Need some guidance?
Join my Performance Prep Protocol and I will help you get specific clarity around your next triathlon.
The Performance Prep Protocol is a 4 Day live event on Triathlon Obsessed, my private Facebook group. Register now, even if you can’t make it, so you can have access to the replays. It’s more FUN if you join me! I look forward to seeing you there: Monday, September 12th-15th, 2022 at 11:00AM.
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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