My favorite: “Whether you think you can or you think you can’t, you’re right.”
And this is never more powerful to remember at a turning point, like the start of a new year, when we look forward with hope, excitement, and – yes – sometimes even fear.
It’s OK to be afraid. Just remember that it can’t stop you from doing what you need to do. And the key to overcoming that fear isn’t to wait for it to go away.
The key is to decide on the next right thing to do, acknowledge the fear, and then do the right thing anyway.
Your self-belief must be strong enough to propel you past the doubt. Call it faith if you want to – in yourself or something more powerful.
But hold onto that belief during the tough times because this committed mindset and bravery will be tested repeatedly.
Can I have the healthy life I want?
Can I be the kind of partner/parent/friend/employee I aspire to be?
Can I love myself and those around me every day, even when it’s hard?
Can I do something as big as a triathlon or Ironman?
Whether you think you can or you think you can’t… YOU’RE RIGHT.
Resolve to make a positive choice. To believe in yourself.
Are you interested in learning how I can help you with your health, wellness, and triathlon goals?
Erinne Guthrie, 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 more.
Every January, millions of people make promises to themselves in New Year’s Resolutions.
“This is the year I finally get in shape!”
“This is the year I will do a triathlon.”
“This is the year I lose the weight!”
“This is the year I start my business!”
And then, by February, the vast majority have failed already.
Let’s talk about why.
If we discuss a few common reasons why well-intentioned resolutions fail so often, then maybe we can find a better way to reach the desired end.
They’re too vague. Instead of saying, “I want to get in shape,” say you’re going to spend 15 minutes walking around the neighborhood twice a week. (Don’t worry – it will lead to more.)
Don’t be so demanding of yourself. Realize that the best change is gradual.
Choose to do something positive that you enjoy, and then you won’t have to force yourself to do it every day.
You don’t track your progress. If you want to eat better, download an app to record what you eat every day. If you want to slim down, take a photo of yourself each week so you can see that, despite how you might feel, you really are making progress.
You don’t know your “why.” If you don’t have a compelling reason for doing what you’re doing, it’s bound to fail.
There’s no date set to accomplish the goal. Set a date and create a mantra around it. “It is March 30th, and I completed a triathlon and feel stronger and healthier than ever” repeat it often!
Follow a proven system. Surround yourself with others on the same journey, and hire a coach if you need help.
The key is to examine your desire a little more deeply, and then take little, bite-sized actions each day to get started.
As they say, “A journey of a thousand miles begins with a single step.” And is followed by another… and another…
The feedback was excellent. Please use it to help create a true vision for 2023. It will only be available this week, so don’t delay!
Need some help in creating your version of your best life? Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it together!
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.
They can be a time of feeling overwhelmed and frazzled.
And they can – surprise! – also be a time to focus and get important things done.
How to succeed during this time of year? Here are five tips to keep you merry and happy into 2023.
Assess what’s important to you. And I don’t mean shopping! Count your blessings – literally. Write down all the good stuff – what makes you happy and smile. Write a long list as fast as you can without pausing to think. Then go back and edit it down to the top five or six items you hope to pursue in 2023. I promise it’ll bring you clarity.
Consider where you need help. Here again, write it all out. In the brainstorming round, you’re not judging yourself or your ideas. That comes next. Do you need a mentor at work? A Triathlon Coach? Should you take a night-school course on personal finance? Take a nutrition and lifestyle course? These items should connect at least generally to the list of what’s important to you.
Love the ones you’re with. If you’re with the people you love the most, that’s great. Be sure to let them know in word and deed how important they are. But it’s more than OK, too, if you’re with other people; be sure to show them the affection and respect they deserve, as well. Fully embrace your circumstances.
Give of yourself. Whether you’re just super-present for people in your life or whether you volunteer at a local food bank… you’ll uplift yourself and others by volunteering your time, talents, and maybe even money. Giving freely with love and no expectations really is a gift that pays huge dividends to the giver.
Take advantage of the time. Conventional wisdom says we don’t have any free time during the holidays. But for many, we have holiday-related pockets that we can put to good use. Read that big novel. Get your taxes together. Meet a friend for a workout. It’s your free time, so you decide!
The key to having a successful holiday season is mindfulness. Remember to be grateful, aware, loving, generous, and engaged.
Happy Holidays, for sure!
Join Me December 29th, for my 90-minute Vision Planning Workshop, where I will walk you through the steps above to set yourself up for an amazing 2023!
Erinne Guthrie has been 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 more.
What are your daily minimum requirements of yourself? What are the two or three essential action steps you need to take no matter what occurs – because you’re committed to consistency in your efforts to have the healthy life you desire?
I’m not talking about your big, audacious goals for the year or your dream situation coming to life.
I want you to write down what you can do each day – EVEN WHEN YOU TRULY CAN’T DO ANYTHING ELSE — and feel like you accomplished at least something to take you closer to your goal.
Here are some ideas to get you going.
“Meditate for 5-10 minutes each morning after five deep belly breaths and gentle stretching.”
“Move my body with a purpose for 20 minutes a day.”
“Eat right for my metabolic type – with healthy non-processed protein, fat, and carbohydrates daily.”
“Sleep 8+ hours 4-5 nights/ week.”
You can always do more. Well – you can almost always do more. But sometimes you can’t, right? Sometimes life gets in the way with unexpected events.
And on those days, having already checked the minimum items off your daily to-do list, you can go to sleep still feeling proud of yourself – and still on track.
READY TO FIND OUT IF MY PROGRAM IS RIGHT FOR YOU? FILL OUT MY FREE TRIATHLON TRANSFORMATION APPLICATION HERE
Erinne Guthrie has been 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 more.
Eat a live frog first thing every morning; then, you can face the day knowing the worst is behind you.
So goes a theory about how to stop procrastinating made popular by author Brian Tracy.
He says “eating a frog” is like tackling your most difficult task first thing each day – which is also the one that can do the most for you.
Now, no one is actually suggesting you eat a frog – live or otherwise!
But I bet you have an unpleasant chore you’ve been putting off… and putting off…
That’s been bugging you, distracting you, and making you feel like an irresponsible procrastinator.
So, why not do it today? Right now.
Just imagine how much clearer your mind will be when “It” is finally off your plate. Imagine the brain power you can now devote to other things you’ll enjoy more.
It’s just a matter of making priorities and decisions and then having the determination and discipline to follow through on them. Like everything that’s hard at first, it gets easier each time you do it – and experience the reward.
If you are getting started on your nutrition and triathlon training, my 21-day get Faster Challenge starts on December 1st Thursday. Today is the last day to join.
I will teach you how to eat that frog of putting your health and lifestyle first for 21 days!
Erinne Guthrie has been 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 more.
As fall heads toward winter this month, you might find yourself wanting to change your goals with the seasons.
It’s only natural.
The days grow shorter. The air has more of a chill. It might even snow where you live.
But don’t let the change of seasons change your goals. That’s a slippery slope at any time of year, regardless of the temperature.
Your goals are based on year-round values and desires, not ideas that rise and fall with the thermometer.
Now, this doesn’t mean we can’t change our TACTICS for reaching goals. By that, I mean, we can exercise indoors more when it’s cold out, or be more mindful of how much time we’re spending bundled up on the couch.
But the REASONS for adopting the tactics and strategies you’ve chosen? Well, those remain the same. And so should your intentions.
Remember, we reach our healthy living goals not quickly, but over time – by making consistent, steady efforts. We’re talking about HOW WE CHOOSE TO LIVE, not just what we’re going to do right now.
Take comfort and inspiration from the changing seasons. They’re powerful, natural, and consistent, and lead every year to the next step.
So, welcome the winter – and keep your eyes on the prize.
Ready to find out if my program is right for you? Fill out my FREE Triathlon Transformation application HERE
Erinne Guthrie has been 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 more.
Set Yourself Up to Succeed in the New Year Starting Now
The problem with most “New Year’s Resolution” style goals is that we wait until January 1 to start them, and bolt off the starting line… until we collapse in exhaustion a few weeks into January.
This year, start warming up TODAY for January 1. Follow this step-by-step process to form goals and act on them now, so you can sail into the new year with a month or two of success under your belt.
Think of “goals” in addition to “resolutions.” There’s so much stigma associated with New Year’s Resolutions because most of them fail – quickly. A goal is more resonant, has more weight, and isn’t something you think about only once a year. Still, research suggests that people who state a New Year’s Resolution are more likely to achieve it than those who avoid the word altogether.
Use the time between now and January to practice and discover. You say you want to eat more fruits and vegetables, maybe? Great! You have weeks now to try different types of produce, play with recipes, and experiment with meal prep.
Start workouts now so that it doesn’t feel like such a shocking change to your routine in January. Think of it as a weeks-long warmup or “soft launch” or dress rehearsal. By the time 2023 starts, you’ll be over the jitters, familiar with the location, and ready to really get started.
Mentally prepare for the challenge of your resolution or goal. Think about what you set out to do in previous years. Where were your struggles? What came easily? Stay positive in your mindset, and think about gradual change, not overnight transformations.
Remember to be SMART. Choose goals that are Specific, Measurable, Attainable, Relevant, and Time-Sensitive.
These steps will help you slide into the new year full of confidence and determination to succeed in 2023. There’s no time like today to start planning for tomorrow!
Ready to start this now? Please fill out my Triathlon Transformation application which covers everything mentioned above, and set up your GOALS for a triathlon! Let’s Go!
Erinne Guthrie has been 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 more.
This is an important reminder about what to think about when struggling with feelings, mindset, and ambitions.
Let’s say you feel down because it seems like you’re not progressing.
You think you’re pathetic and might as well give up because you’re not getting anywhere. You’ve had a few setbacks, injuries, work projects, and life emergencies.
Now, replace all those bad negative feelings with simple facts.
Like this one: You’ve lost 10 pounds since you started eating right.
And this one: You now easily jog 2 miles when before you could barely make it around the block,
or this one: I missed my target goal time for a race, but I took 10 minutes off,
and this one: I did not know how to swim, and I had just completed my first open-water swim, which was terrific.
Get the picture?
This is why it’s important to set MEASURABLE goals. And to record your progress regularly. Because it’s so easy to lose sight of that progress and to let your worries take you down a dark – AND FACTUALLY INCORRECT – path.
We include this as a part of my training program with regular assessments, testing, and video analysis so my athletes have actual PROOF of their improvements.
Think you’re not doing so well?
Ask yourself, “Is that really true?” and 99.9% of the time, it is not!
Sometimes you must forget what you think. What do you KNOW?
Take out your phone or piece of paper and write down a list of all your successes based on facts, not thoughts.
Print out and put it on your bathroom mirror to remind yourself daily of all the things you have already accomplished in life that are awesome.
Then question your current thoughts and remind yourself of the truth!
Ready to find out if My program is right for you? Please fill out my FREE application HERE
I look forward to learning more about you!
Erinne Guthrie has been 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 more.
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.
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