Tag: cycling

How good is your excuse?

by fullcircle, posted in Blogs, Mindset

How good is your excuse?

Let’s play a game called “What’s Your Excuse?”

Before you answer, let’s review the most common “reasons” people cite for not exercising and eating right, signing up to do a triathlon or any big challenge.

Do any of these ring a bell?

  1. “I don’t have time.”
  2. “It’s too expensive.”
  3.  “I’ll go to the gym, once I get in better shape.”
  4. “I don’t have anyone to exercise with.”

I hear these “reasons” all the time. But the truth is, they’re all just excuses. All of them. And there’s no excuse that’s valid when it prevents you from prioritizing your health.

The truth is simple. 

  1. Everyone gets the same 24 hours a day and seven days a week. Unless you’re a single parent working three jobs and going to night school, get over yourself.
  2. Exercise costs nothing. 
  3. Do you cut your hair before you go to the salon?
  4. I can help with that, whether you work out with me or not.

Why not challenge yourself in a different way?

What are the REASONS you have to exercise and eat right?

Don’t you want more time?

Don’t you want to save money on healthcare?

Don’t you want to look, feel, and move better?

When excellent motivations become more important than shoddy excuses, then you’ll start making the right changes.

And I’m here to help you every step of the way. Let’s go!

 

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

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

10 Simple Steps to Regain Control

by fullcircle, posted in Blogs, Mindset, Nutrition

10 Simple Steps to Regain Control

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

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

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

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

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

We made it through the last year.

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

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

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

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

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

Creating your Happiness

by fullcircle, posted in Blogs, Mindset

Creating your happiness

A lot of people have a problem with happiness: Some of you think you don’t deserve it!

Is that you?

  • Are you not good enough to be happy?
  • Do you feel unworthy somehow?
  • Or is it something you’re working really hard to get and maybe someday if you keep trying…?

    Sometimes you just need a reminder that you’re good enough to be happy. Worthy enough. And that happiness isn’t a goal we march toward grimly.

    Because it’s not about being a certain weight, or being able to do this or that (like a triathlon), or having something or someone in our lives, then we will be happy.

    Happiness is about acceptance.

    When you accept yourself exactly as you are, then you can begin deciding what action to take, what to work on… what to work toward… and what to let go of.

    Try this.

    Think of something that’s blocking your happiness. Let’s say – just for purposes of this discussion – that you can’t be happy as long as the weather is bad. Well, can you change the weather? No – unless you’re Mother Nature disguised as a mere mortal, this one is out of your hands.

    So, accept it instead, and change your attitude about the weather. See how that works.

    Or if what’s blocking your happiness is… oh, for example, the dirty dishes in the sink. Well, good news! You can change that. So… do it! Clean the dishes and enjoy your bliss.

    Obviously, these are extremely simplistic illustrations. But the point is a good one. Whether it’s about your body, your exercise, your self-image or – really – anything else, happiness starts with acceptance… then setting a realistic goal… and taking steps to make the change you want.

    Try it today and see!

     Don’t forget how exercise and eating right boosts your spirits and self-esteem. My triathlon training allows me to feel good about my body and releases endorphins which are the feel good hormones. 

    Also, check out one of my athletes in the Triathlon Transformation program doing his first triathlon this week. Brian Dubow, the creator of “Hit of happiness” it’s an awesome blog!

    If swimming better is something that will help you be happy, Check out my swim essentials course starting this Saturday – REGISTER FOR SWIM ESSENTIALS using this link: https://new.fullcirclecoaching.com/store-2/Swim-c21027470

    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session to see if this program is for you!

    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.

     

    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.