Tag: Coach Dennis Phipps

Springtime strategies for your health

by fullcircle, posted in Blogs, Mindset

Springtime strategies for your health

There’s just something powerful and restorative about spring, isn’t there? We want to get outside, enjoy the sunshine and the flowers, and – let’s admit it – maybe show off how we look at the beach or the park, right?

For some people, it’s hard to feel confident, though. And this year – after the pandemic and the horrible winter weather – it might be worse than usual.

Not to worry! Here are 6 easy springtime tips or better health and confidence. 

  1. Set a date for a race or similar event. During the pandemic, most races were cancelled. But more and more races are happening and you can even do a virtual races. This is my best strategy to be accountable to your training. The date on the calendar helps you keep moving knowing you have to show up on that date and perform, at any level. You can sign up online and complete the course at a time you choose. 
  2. Schedule workouts on your calendar. That way, you’ll remind yourself – and be less likely to blow it off. Everything feels more official when it’s on your calendar, right? I use Training Peaks App for myself and my whole team. I wake up every morning and there is my workout.
  3. Limit social media. Nothing makes me feel less confident than scrolling through Instagram or Facebook. Plus, if you stop looking at your phone right before bed, you’ll sleep better – which gives you mental and physical super-powers including confidence and better health.
  4. Work out with a friend. Go to the gym together, if that’s an option, or schedule runs and walks outdoors. You and your pal will keep each other accountable, and friendships are powerful tonics against the stress we’re all under.
  5. Have fun. Maximize the season’s positive vibes by doing something you actually enjoy – especially if you’ve been locked away all winter or doing something you didn’t even like. Studies prove we’re more likely to stick with exercise when it’s fun. Join a group like mine!
  6. Lay off the junk food and alcohol. OK, this is always good advice, but especially now when you want all the big assists you can get. Have some fruit and a glass of water instead. You’ll feel better and it’ll help you look better than eating chips and drinking another beer.

Let me know which of these you’re going to try and if you have other ideas!

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.

“Let me think about it.”

by fullcircle, posted in Blogs, Mindset

“Let me think about it.”

There’s a phrase we all tend to use when we want to politely get out of certain situations – usually right after someone has asked us to make a commitment.

And that phrase is, “Let me think about it.”

I’ve used it. You’ve used it. Everyone has.

  • Take out a car loan? Let me think about it.
  • Buying a house? Let me think about it.
  • Accept a job offer in a different town? Let me think about it.

But here’s something you don’t need to think about at all, ever: Taking action to improve your health.

It is truly a no-brainer. There is no decision, no option, no “con” list to go up against the endless “pro” list.

I could load you up with reasons, but you already know them. If you want to improve your life, enjoy it more, and extend it longer – then you have to exercise and eat better. Simple as that.

And while we’re being honest, my friend…you’ve gotta get support if you really want to be successful long-term.

So, when you’re ready to ACT on that knowledge, I’m here to help!

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.

Warning! Do not race “Challenge Miami” without this:

by fullcircle, posted in Blogs, Race Specific

Warning! Do not race “Challenge Miami” without this:

It’s race week
Are you ready?
I hope so…

This one tip will guarantee your best race day performance!

1- race plan: Create your race plan. It’s a map for your mind to follow visualize and then perform your perfect race performance.

It’s very simple, write out by hand or in notes on your phone everything you plan to do from the morning before your race to after you cross the finish line.

Important things to include, be very specific! The more details the better.

  • All nutrition during the day before the race and before, during and after the race. Get -paces for the swim, bike – use power if possible – or heart rate- rpms and run
  • Negative split – each portion of the race. This means to start a little conservative and build into your speed that you have trained for the distance of the race you are competing in. This is very different for the sprint and the middle distance

Sprint race is zone 4-5, the whole time unless it’s your first race and you just want to finish. Middle distance I recommend to start in zone 2, and build into zone 3, for all three disciplines.

Use TriCalc3.com, I love this app!

Your time goal numbers have power. If you want to improve and do your best you need to give your numbers energy!

You need to know your paces and give yourself mini goals for each portion of the race.

This app allows you to predict your race time down to the minute!

See image for example from one of my athletes.

Mantra
Do not forget to include your mental skills and mantras for each section of the race, this is imperative.

After your race plan is complete you can take 5-10 min every day and imagine your perfect race!

Include all your senses

How it will feel to be in that perfect flow state

Your mantras for each section of your race

Some of my favorites are:
Swim; Long and strong, Bike; perfect circles perfect power, Run; fast arms fast feet.

Follow your individual pace plan and give it all you’ve got to the end!

Science proves that when you want to quit there is usually up to 20 % more in your tank and lastly, whether you believe you can or you cannot, it’s true!

So choose to believe in yourself and your plan. You got this and I believe in YOU too!!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it! Let me help plan a routine that works for you, but you have to make the choice.

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 telling yourself this story?

by fullcircle, posted in Blogs, Mindset

Are you telling yourself this story?

“I don’t have time to train for a triathlon or exercise.”

How many times have you said that? Or heard someone else say it? It’s the No. 1 excuse for not exercising. And it’s total BS.

Everyone has the same 24 hours in a day. We all have multiple commitments to other people, often including work and family. 

How we spend time is all about choices. Research shows that most people spend 41 percent of their lifetimes looking at some kind of screen AND we spend a third of our time sitting, yet less than 1 percent exercising.

Even if you move 30 minutes a day it’s just 3.5 hours – and it’s hard to say “I don’t have time” with a straight face.

  • Give up a little TV or Facebook time.
  • Add a walk to your lunch break three times a week.
  • Commit with a friend to support each other on those days when you really don’t want to do anything.

Once you realize you really do have the time (and you do!), it’s just a matter of making yourself a priority in your own life.

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it! Let me help plan a routine that works for you, but you have to make the choice.

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.

What should my bike computer be telling me?

by fullcircle, posted in Bike, Blogs

What should my bike computer be telling me?

You may have the latest and greatest of bike computers, but do you know what to pay attention to in order to train and then race by the numbers?

I love data, but I know many athletes who don’t.

The fact is, you will simply not improve unless you give your numbers some attention.

What you focus on improves; Pearson’s law.

For the bike, you have certain parameters/numbers you are in control of.

Speed is not one of them.

I do not coach or train by speed for the bike.

Speed is an outcome you cannot control all the time. So using it to train can be extremely frustrating and ineffective.

Say you have a 5 x 5 minute interval at 20 MPH workout to do; You head out on the bike and hit a headwind of 15-20 MPH and you’re struggling to hit the 20 MPH speed, if you can at all.

Then, you turn around and now have a tailwind, you’re barely breaking a sweat holding the 20 MPH and not getting any benefit from the interval.

How is this effective training? Do you see my point?

So, the parameters we do have control of on the bike are:

–Rate Of perceived Exertion– the feeling of how hard you are working on a scale of 1-10 or 1-20
–Heart Rate– measured with a chest heart rate monitor strap
–Cadence- RPMS- How fast your feet go around the pedal stroke
–Power– Work/Time –

Power is a key component to being the best athlete you can be. The faster you can apply force (in the optimal direction of course), the more powerful and athletic you will be. Strength and Power training will develop your engine.

Nothing gets you faster on the bike than training with power, but that doesn’t mean you won’t improve by using heart rate and cadence if you don’t have power. You can!

These are all within your control and can be trained.

I start with testing and measuring these parameters during a field test. For example, a 20 minute all out effort on the bike; This is a typical threshold test for cyclists.

Then, I create 5 training zones based on your individual results to the tests.

Next, we train the zones in a way that allows you to get the most benefit out of your training and racing, based on the distance of the race you are looking to compete in as your A race (the most important race of the year).

My athletes show up on race day and know how they’re going to do down to the minute, because we train the numbers.

On the computer you should be looking at:

. Real time Heart rate
. Heart Rate average
. Current RPMS
. Lap RPMS
. 3 second power
. Average lap power
. Lap time

LOOK FOR AN UPCOMING ARTICLE ABOUT HOW TO IMPROVE YOUR POWER USING THE BIKE COMPUTER!

Please check out 2 great examples of this.
Michael Caputa interview where he beat his predicted 70.3 race time by 20 seconds. By the way, he also got on the podium!

Also, Richard Gomez (see video) who finished Ironman Florida never once looking at his speed on the bike, only paying attention to his power and his RPMS. He finished with a 12:48 at his 1st time, Ironman performance.

How’s that for specific training leading to the race results you desire!

Happy Training… Are you ready to start training the right way?

I’ve opened up 5 spots for my Triathlon Transformation 16 Week signature program – Are ya in?

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.

Lack of time isn’t your problem…

by fullcircle, posted in Blogs, Mindset

Lack of time isn’t your problem…

Do you know the number one, reason for not exercising, training for a triathlon, eating healthy and getting into shape?

“I don’t have time.”

Yep!

More than cost, or nervousness or lack of experience, or not knowing where to start. People say they just don’t have the time to take care of their bodies.

These are often the same people who will tell you about the latest Netflix series they binge-watched.  

Not that there’s anything wrong with enjoying TV, but it all comes down to a lack of priorities – NOT a lack of time.

Until you realize how much precious time you waste on less important “priorities,” you’ll keep insisting you’re just too busy to exercise regularly.

And, as the saying goes, “If you don’t make time for your wellness, you will be forced to make time for your illness.”

Try this, a week has 168 hours. Now, make a list of how you spend your time each week on the following:

  • Work 
  • Sleep
  • Commute
  • Errands
  • Family time
  • Leisure activity

Total that up and subtract it from the 168 hours. 

Still think you don’t have time? I’m curious, so let me know!

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.

If it Sounds Too Good…

by fullcircle, posted in Blogs, Mindset

If it Sounds Too Good…

Here’s something that absolutely drives me crazy.

It’s been going on forever, and I suppose it will never stop.

But I can’t help myself. I’ve got to tell you.

It angers me to see ads for “miracle” products that promise easy weight loss without any exercise or clean healthy eating – a miracle pill or a magic cleanse or an exotic herb …

STOP THE MADNESS!

It’s hard to believe people fall for this nonsense, but they do. And I wouldn’t care except that it hurts your chances of persevering to forge healthy habits that become sustainable lifestyles.

No lollipop will melt your belly fat. No rubber vest will give you six-pack abs.

Please.

Eat right, exercise, sleep plenty, and hydrate. Consistently. Over time.

You know this.

Let’s keep it real!

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!

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.

When ‘Good Enough’ Isn’t Enough

by fullcircle, posted in Blogs, Mindset

When ‘Good Enough’ Isn’t Enough

I have a confession.

I want deep fulfillment in life.

I want passionate love, close relationships, meaningful work, and a sense that I’m contributing to make the world a better place.

But a few years ago, I realized I was just going through the motions – not really behaving as if I had a commitment to achieving deep fulfillment.

I think I didn’t truly believe I could have it. Instead, I just did The Next Thing I Thought I Was Supposed To Do… one after another … hoping it would all get me somewhere.

Do you know what I mean?

Have you ever felt like settling for some vague sense of “good enough” was holding you back from getting what you really want?

It’s a powerful realization, and I hope everyone reaches it at some point in life.

It can be a crucial step toward long-term satisfaction – with your health, your body, your work, your relationships… anything.

So, right now, before the year gets away from you, take a few minutes to yourself.

Think or meditate. Or maybe write in your journal.

Where do you want deep fulfillment? What will it take to get there? And are you doing what’s necessary?

If you’re open to sharing, I’d love to know what you come up with.

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.

7 Ways to Win at Anything

by fullcircle, posted in Blogs, Mindset

7 Ways to Win at Anything

If you want to win at anything, including triathlon, fitness/health and weight loss, then you have to repeat a two-step process every day.

First, you must decide what you want.

Second, you must take action to reach it.

Every day. Over and over. As part of your ongoing lifestyle.

Want some foolproof ways to win? Here are seven of the best.

  1. Set and meet specific goals. No goal is too small or too big.
  2. Examine how you spend your time and make tweaks to improve all the time.
  3. Learn from setbacks, and then move on.
  4. Surround yourself with other winners. Learn from them. Help them in return.
  5. Read books – including some that are about your goal (like healthy living, for instance) and others that are not. 
  6. Write down your feelings and what triggers them in a journal. Look for patterns. Then look for ways to break them.
  7. Act like a winner. Talk like a winner. Think of yourself as a winner.

Just wanting something won’t do the trick. Just talking about it won’t either.

I won 1st place in my last race following these exact tips; they work!

Make a decision. Take the action. WIN.

Would love to hear how this sits with you and how I can help you WIN!

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.

R & R

by fullcircle, posted in Blogs, Mindset

R & R

After a challenging year and a stressful holiday season, why not resolve to devote some time this month to a little R&R?

You know R&R. It’s a military abbreviation for “rest and relaxation” or “recovery and rejuvenation” or a few other things. No one seems to know for sure, and it doesn’t really matter. You get the point.

Soldiers in a war zone are sent to safe areas away from battle for their R&R. It’s not left to chance. It’s scheduled, and the schedule is followed.

We should be like that with our R&R, especially this month. Pick a week, a weekend, a day or even just a few hours for yourself. Mark the time on your calendar. Tell everyone who needs to know that you will be unavailable. And then follow through on your plan.

Do what you want.

Read a book, exercise, treat yourself to a walk in the park… whatever you want that is a gentle way to practice self-care and refill your tanks.

It’s not frivolous. It’s not selfish. 

It’s super-important as part of a comprehensive wellness program. And if you don’t take time to recharge the batteries, to rest, to fill yourself up with new energy… well, then you’re not going to be any good to anyone else.

That’s why we need vacations, after all.

I just did this when I traveled to El Salvador and stayed off social media for 5 days. I surfed, napped, got massages, walked on the beach, did yoga and jumped off waterfalls. Doing pretty much only what I felt like in the moment.

I can tell you I am more motivated than ever to get moving on my mission for 2021. R and R is just so necessary to be successful.

And with so many of us working at home lately, we still need smaller breaks away from the job, from the family, from the pressures of our everyday lives.

Convince yourself it’s important and that you deserve it.

Because it is, and you ARE worth it.

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!

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.