What to do with your 1 mile run test results to create your training zones:
Use the link below to find out!
https://zoom.us/recording/share/Srlqeny8GT5v145erx6E40D1lJYRv_uE46AMTmwBCj6wIumekTziMw
Tag: cycling
Rockstar Triathlete Steven Sabatino
Rockstar Triathlete Steven Sabatino
Coach’s Notes: When Steve recommitted to training with me this year, he was really ready to make some changes. His commitment to really learning what was holding him back and then applying the tools I gave him has been amazing to watch.
Taking 20 minutes off his sprint race time by showing up to classes and Swim Essentials and 25 pounds lighter after a gut healing protocol and holistic nutrition program. He is now ready to start ramping it up for longer distance triathlon. Super proud of you Steve, we will continue to make improvements as long as you choose to!
Age: 55
Profession:
Culinary Instructor
Why you chose FCC to help you on your triathlon/health and wellness journey?
I heard from a friend that Erinne was one of the best coaches in Miami so I always go with the best.
What is your “A” race for this season?
70.3 Puerto Rico 2020
Please share your BIG goals:
Training with FC has given me such confidence in the sport that I love even though I have just started doing them in the last few years.
Tell me about your successes so far:
I started training again with Erinne this February and I have stayed consistent. From my sprint race in May to the sprint race in August, I have taken 20 minutes off my time total time. In one month from the Trilogy in July to Trilogy 3 in August, I cut 6 minutes off my time!
I have also been doing Erinne’s nutrition coaching since mid July and have Lost 25 pounds.
What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved:
I have improved on every level of my training, taking minutes off each discipline, swim, bike and run and of course, pounds. I am still working on my nutrition and will be at my ideal weight soon as the pounds keep coming off.
Name 2 or 3 things that have made the biggest difference in your journey:
- With nutrition, Erinne’s gut healing guidance has made a huge impact on how I feel so much better. Also, knowing what foods to eat for my metabolic type.
- Of course having such great coaching, teaching and correcting my form.
- The support of the entire FC tribe because it is a lot easier to get goals accomplished as a team than as an individual.
What excites you the most about involved in triathlon?
Every triathlon gets me excited to see what I can do mentally and physically and puts me in a better place to improve myself and motivate the people that I work with.
What would you say to another person who was on the fence about joining our training program?
Just do it. Stop making excuses. Having a great coach and awesome teammates has elevated my skills to achieve things I thought I never could do.
P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.
Ready To Run?
Ready to Run?
With running season here, I want to share my video on running posture for your best run performance.
Running can be simple and easy if you tap into your body’s natural spring and the force of gravity as you literally just fall forward, and use your hamstrings to lift your heels up behind you,
Good posture is essential from toes to nose for life and running.
Think about being tall but relaxed.
Ears over shoulders.
Shoulders over hips.
Hips over knees.
Soft knees over feet
and then
Fall forward from your ankles.
Arms bent to 90 degrees swinging front to back like pendulums, not crossing your mid-line.
Pull heels up with a relaxed ankle one at a time
and repeat – NOW you are running!
Aim for 45 footsteps in 15 seconds for optimal foot cadence or foot strike.
Check out this quick video to see it in action- https://youtu.be/kPAvzeHinTs
It’s that simple!
Are you training for the MiamiMarathon or another upcoming running race? Want to become a faster runner? want to get over a running injury?
Then you need to register for my upcoming Run Essentials 2-Hour Clinic 9:30-11:30am, September 18th, 2021, at Footworks Miami. Click this LINK to register NOW!! Only $79 if you register by 9/1/21. You can save $20, before price increases to $97.
Watch your inbox for more details or on social media. Happy Running!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
Results
Results
Results come out of hard work. These last several months have been a great example of everyone’s hard work here at Full Circle Coaching.
I know we celebrate the podiums, PR’s (personal records) and first times but honestly showing up and crossing the finish line are just as important.
You cannot win every race, or even PR at every race. There will always be races that don’t go as planned, just like life.
That’s when you know it’s time to evaluate the race and look back at the weeks leading up to it to see if you really did put in the time and focus as it takes to get better at the sport.
You cannot “wing” triathlon!
If you want to get better you must look at the limiters and see where you can improve and then put in the time and effort to get better.
The coaches and I are here to guide you, but YOU must do the work!
We are are here for you every step of the way and all your amazing results are why you and we continue to grow.
So, thank you and let’s Celebrate YOU and all your hard work!!!
Congratulations on your commitment to succeed at triathlon at every level.
If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
Why Some People Lose Weight Faster than Others
Why Some People Lose Weight Faster than Others
This topic can be quite frustrating for those who struggle more with weight loss, so I want to shed some light on this today.
A lot of factors play into our weight – the genetics of our body type, our gender (yes, men tend to lose faster than women as a whole), and many other things but I want to focus on the 2 most important ones today. The ones we have complete control over.
1. Our metabolism. Yes, some people are just metabolically gifted. Others can’t seem to gain weight no matter how hard they try. Others seem to have to kill themselves to see the scale budge.
Both age and gender play into your metabolic rate but so does your activity level and the amount of muscle you carry.
So, do your best with your genetics and seriously focus on adding as much muscle as possible and leveraging daily activity (like walking), frequently.
2. Your stress response. As we grow up, our stress response is cemented, and it has a lot to do with food.
Of course, things like your hormone (cortisol) levels can factor into weight loss (or lack thereof), but stress response also impacts our eating habits.
And considering people are more stressed than they’ve ever been, this is playing a huge factor in the global weight crisis. Cortisol levels affect hormones and your body is tired and wired.
People tend to overeat (comfort eaters) or under eat in response to stress, and this can have a tremendous impact on our weight. Do you know your tendency?
Do you have ways to handle your stress and even make it work for you?
I would love to hear your thoughts and experiences with this. Comment below and let me know how this sits with you.
And if you want my help with this, let me know that too – I’m here for ya!
I have dug myself out of an over-stressed, unhealthy place many times where I was undernourished, and I have helped hundreds learn to balance stress with food and lifestyle. I actually include this aspect of my holistic lifestyle coaching into all my coaching training camps and retreats.
Bahamas Triathlon Retreat registration is now OPEN. Schedule a call to learn if this retreat is right for you!
Wishing you well,
Coach Erinne Guthrie
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
Grab Your Blinders
Grab Your Blinders
Seriously…sometimes after scrolling through social media or checking my inbox my head feels like it’s spinning.
Today, it seems like everyone in your news feed is selling some magical product – patches, shakes, wraps, pills, you name it… – that has INCREDIBLE weight loss or performance enhancing results.
And some of them have pretty compelling testimonials. But here’s the thing you need to remember when you’re about to grab your credit card and get swept away in the hype…
There is simply no way to get around the fact that you have to train and eat well if you want to see and sustain body change.
And anyone who tells you differently because their pill inhibits fat absorption or whatever garbage either doesn’t really understand what they’re saying or they’re a liar.
That’s just the truth. And it needs to be said because people are throwing away BILLIONS every single year looking for fixes like these while obesity is a worsening epidemic.
So yeah, these things don’t work but they make people money so I don’t expect people will stop selling these kinds of things anytime soon.
I help people achieve amazing results with smart work not necessarily hard work and when they discover how simple it truly is, they stay motivated to keep the “work” up.
I hope this gives you the extra nudge to embrace doing the work for the health, wellness and performance you deserve and just putting on your blinders when you see outrageous claims.
As always, if you’re ready to do the work, comment below and let me know so we can get it done and keep the results long-term! While you’re at it, check out the details of our Nutrition Program.
Wishing you well,
Coach Erinne Guthrie
P.S. Have you heard about our Bahamas Triathlon Retreat?
Join us October 29 to November 2nd. Learn more HERE!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
3 Mindset Secrets to Fitness
3 Mindset Secrets to longevity in Health, Wellness and Triathlon.
Too often in the realm of fitness we rely on willpower to get us to our end result.
But we all kinda know how that turns out.
We lose motivation. We discover willpower is incredibly finite. So instead, let’s look at some mindset hacks to make this whole longevity thing around health. fitness and triathlon much easier…
Here are 3 mindsets you MUST possess if you want to get and stay fit:
1. Focus on consistency over everything else. The best thing you can do is keep showing up and not quit. If I miss a day of movement, I feel it in my whole body and mind. It doesn’t mean I push hard every single day, but I do commit to movement of some sort every single day, even if that’s just a walk around the neighborhood with the family.
2. Have a long-term mindset. This means that no matter how you feel one day, what the scale says, how slow or fast your Strava or Garmin is showing your last run was, you must stay on track. This is knowing what you’re committing to around your health is forever and not just for a certain event, until you’re a certain size, or achieve a certain weight, or finish a certain race. You are in it to win it. I do think having a goal like a race can help you stay committed and create the momentum needed to get you going and keep you going.
3. Find inspiration daily. Whether it’s listening to podcasts, audible, reading, youtube videos, journaling, being an example to your spouse, partner, or kids… it doesn’t really matter. Find a way to activate inspiration for your path forward every single day.
I do this during my morning routine- After my meditation practice, looking at my vision board and reminding myself of my big dreams and keeping them in visual sight every single day, imagining what it will feel like when those dreams are realized is what keep me going.
What are your thoughts? Have you tried any of these techniques before or found something else that has worked for you?
I promise if you use these in conjunction with one another you will truly transform from the inside out.
Wishing you well,
Coach Erinne Guthrie
If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
Rockstar Triathlete Jessica Medina
Rockstar Triathlete Jessica Medina
Coach’s Notes: Jessica is also a wife and mother of a toddler and fits in her training around school and family. At such a young age for the sport of triathlon I’m so impressed by her drive. When she misses the group sessions I see her hitting her training online. She has taken all the pointers we have given her and gotten some amazing results and this is just the start!
I’m so excited to be a part of your triathlon journey, I’m looking forward to some amazing improvements. Way to go Jessica! There is no limit to your successes.
Age: 27
Profession: Doctoral student (Neuroscience/Human Genetics)
Why you chose FCC to help you on your triathlon/health and wellness journey? After doing a good amount of research on the different teams and organizations in South Florida dedicated to triathlon training, I found Full Circle to be the most wholesome group with a diverse group of people in all stages of the sport. I felt like I could find a community where I would not only learn the necessary basic triathlon skills but also be motivated by everyone’s goals and achievements.
What is your “A” race for this season? This is my first triathlon season and while I’m just trying to build a good training base for next season, I would like to win the age group trilogy series in the sprint distance.
Please share your BIG goals: Race a 70.3 in 2020.
Tell me about your successes so far: Overcoming my OWS fears and winning my first age group sprint triathlon.
What were some of your biggest Improvements in performance for the each of the following? My swim time decreased by 3 minutes in 2 months, going from a 10 minute swim at my first triathlon in May to a 7:10 in July. My bike is still improving, but I feel more confident at every ride.
Name 2 or 3 things that have made the biggest difference in your journey:
1. Consistency
2. Listening to the advice of all coaches and translating it into action
3. Building confidence in my abilities
What excites you the most about being involved in triathlon? The opportunity to push myself physically in multiple disciplines.
What would you say to another person who was on the fence about joining our training program? Like Nike, Just Do It. With a little consistency, the rewards are almost immediate.
If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
Slow Down to Get Faster & Burn Fat
Slow Down to Get Faster & Burn Fat
So many athletes spend way too much time going fast and hard. Many coaches call this the “Black Hole” of training. Just google it and read the many articles describing the moderately hard effort that makes you feel like you did something but keeps you stuck in the middle.
Training hard and fast has its place, but if you don’t have any fitness at all you will likely get injured and if you have some fitness and always train fast and hard, you are likely training in this so called black hole of fitness.
Yes, you can get a certain amount of fitness here at 75-85% effort, on the journey to get in shape and I do recommend a training blocks here.
But you actually will be able to get faster and have higher performance potential if you train the two ends of the training spectrum: very slow, aerobic and very short and fast.
Today’s Ill be talking about what the long and slow benefits are, because you really can’t do the short and very fast training without a good base of long and slow.
What this looks like in terms of training is keeping your heart rate, power and effort level low for a minimum of 1 swim, 1 bike and 1 run session each week.
If you are just getting into shape, all your training should be here for about 4-8 weeks. At this low intensity you can really work on form and skills to become better swimmers, better bikers and better runners which is a win win.
Low heart rate does not have to mean boring.
How low is low? You can perform a Metabolic Efficiency Test with my colleague Connie Sol to find out your Aerobic Threshold. Or, you can take 180 – your age to calculate your Aerobic Threshold heart rate. (180 – 50 = 130, so aim to keep heart rate average around 130 for your long slow swims, bikes and runs). When you know what heart rate you switch over from burning fat to carbohydrate you want to aim to train in in this range for your low heart rate training.
As humans, we are always burning a ratio of carbohydrate, fat and protein. At rest ,you burn a higher percentage of fat. At very high intensities you switch to a higher percentage of carbs.
An added benefit of the slow aerobic training is you stay burning fat for longer periods of time and eventually at higher intensities. There is a nutritional component to this as well. But that will have to be for another blog.
Why would we want to do that as endurance athletes?
1 gram of fat gives you 9 calories of energy and 1 gram of carbohydrate gives your 4 calories.
If you can train your body to burn fat for longer and eventually higher intensities it’s a great thing. You get leaner, you need less fuel to train and race, so there is less chance of gastric distress by eating all those gels.
Every person has between 40,000 to 80,000 calories of fat stored in the body and at maximum we have about 2000- 2500 calories of carbohydrates stored in the body. So as a fuel source we want to teach our bodies to become more efficient at burning fat. However, most people eat so much carbohydrate, that is the fuel source your body chooses first.
So especially as endurance athletes being able to tap into fat for training and racing is only a good thing.
Happy Slow Training!
Special Announcements:
1. Join us for the Swim Essentials Series, a three-part, nine hour series of focused swim techniques that will have you gliding through the water. Registration and details here.
2. The Bahamas Triathlon Retreat, a 5 day/6 night event of cruise, training and hotel stay that culminates with a picturesque triathlon in Freeport, Lucaya. Get all the details here!
Wishing you well,
Coach Erinne Guthrie
If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.
Rockstar Triathlete Rob Phelps
Rockstar Triathlete Rob Phelps
| Coach’s Notes: Rob and I train online only. He lives in Iowa, and was inside for the first 4 months of our training program together. He went from a solid middle of the packer to 2 podiums in just a few months. I am super proud of all of his accomplishments. The best is yet to come as we start to transition to half ironman distance getting ready for MiamiMan 2019. I am able to evaluate his bike fit, swim and run form all from the videos he sends me, and we then evaluate together online so he understands what I’m looking for in his form correction. Explaining the field tests we perform and subsequent drills and intervals in training peaks that I prescribe is how we keep progressing and improving. Way to go Rob- Can’t wait to see you at MiamiMan on the podium too! – Coach Erinne Guthrie Age: 62 Profession: Attorney – Court Executive Why you chose FCC to help you on your triathlon/health and wellness journey? I saw Erinne give a tips during motivation chat at Miami Man 2018 and thought, after three years of no gains, maybe it was time to get a real coach. What is your “A” race for this season? Miami Man 2019 Please share your BIG goals: I would like to transition from Sprint to Olympic and Half Ironman triathlons, and continue competing for years until there is no one else in my age group! Tell me about your successes so far: Three years of coaching myself and watching endless videos had me stuck in the middle of my age group at 1:45 time for a Sprint Triathlon. After six months with Erinne, I have two podiums this year (2nd, then a 1st) and my most recent race was Personal Record was a 1:25 and not walking anymore on the run. What were some of your biggest Improvements in performance for each of the following? Swim: Swimming has incrementally improved with the drills from Full Circle Coaching Bike: The bike intervals have improved my VO2 max. Run: This is probably my greatest gain, as I had injury issues and frankly,hated running. I have gone from a 40 minute 5K to a 28 minute 5K., off the bike Nutrition/Health: Sadly, my wife and Erinne agree on nutrition so the biggest improvement is what I am no longer eating at lunchtime (fast food). Name 2 or 3 things that have made the biggest difference in your journey: 1.The training plan Erinne provides and the knowledge provided on why and how to execute it. 2. Knowing I will be in trouble if I do not execute the training as prescribed, or if I eat fast food. Honestly, I am not a good liar, Erinne will find out. 3. Following all the Miami folks and their (mis)adventures on WhatsApp. I am cheering them on from Iowa, and it was great when they respond through the app on my success this summer. Someday I will retire and get to a morning training session in Miami! What excites you the most about being involved in triathlon? The friendliness of all the competitors. The encouragement along the bike and run routes is genuine. Some of the most fun is the conversation with all the other old guys as we wait our turn to start the swim. What would you say to another person who was on the fence about joining our training program? Jump IN! Best decision I ever made. The physical and motivational advantages being part of this group (even from Iowa) are real. I have gone from liking triathlon to loving it. |
P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.
