Tag: escape to miami triathlon

Hopping Drills for Running

by fullcircle, posted in Blogs, Run

Hopping Drills for Running

Finding your Spring; One great way to get faster and stronger for running is doing hopping drills.

These types of plyometrics increase strength and stability in your muscles and ligaments and find the spring in your step!

The goal is have quick light feet, with a very quick rebound off the ground which will transfer to your foot strike on the run.

Start with proper running form and posture first and start hopping with two feet. Think of your legs like carbon fiber springs- strong but supple!

Advance to the single leg hops with control. This increases your ability to balance on one leg and helps you learn to have less contact time on the ground. Running is all about being able to balance while moving on one leg to another… add these drills and see and feel how your technique and speed improve on the run.

If you’re struggling to hop on one leg, I suggest balancing with one leg first until you can maintain your balance without falling over, then move to double leg hops and finally single leg hops.

Also choosing a soft surface and natural running shoes or even barefoot can greatly improve your foot strength!

Happy hopping!

Curious about Full Circle’s Triathlon Transformation program?
Want to learn more? You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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. 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.

Some of your thoughts are not based in reality

by fullcircle, posted in Blogs, Mindset

Some of your thoughts are not based in reality

Here’s a shocker: Not all your thoughts are based in reality.

Yep, it’s true.

Like that thought you have about not being good enough. (This is one of my limiting core beliefs.)

Or the one about how you’ll never reach your goal race time.

Or how you just don’t have the right mindset to reach your business goal or lose the weight you want.

See what I mean, now?

THESE. THOUGHTS. ARE. NOT. REAL!

They’re the nonsense lies you unintentionally tell yourself that keep holding you back.

Here’s the good news: You don’t have to keep listening to them. In fact, you can start to shut them down today.

Tell yourself – RIGHT NOW – that you ARE good enough… that you DO deserve health and success and love… that you ARE smart enough and creative enough to get where you want to go.

Say it as many times as you need. Write it in your journal every day if that helps.

Make a list of all your accomplishments- and there are many- to remind yourself that these negative thoughts are simply not true. Keep it handy to refer to when these thoughts creep in.

And every time that annoying voice breaks through again with one of your limiting self-beliefs, step up and defend yourself by repeating your positive affirmation.

You can overcome a loud, persistent lie with steady, loving TRUTH supported by action.

We’re all programmed with these kinds of hurtful self-messages. But that doesn’t mean we have to accept them as truth.

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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. 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.

5 Strategies for a guilt-free, waistline-friendly Thanksgiving

by fullcircle, posted in Blogs, Mindset, Nutrition

5 Strategies for a guilt-free, waistline-friendly Thanksgiving

Ah – the most wonderful time of the year is beginning! From Thanksgiving to Christmas the average person gains 7-10 pounds. We KNOW this, but we do it anyway. Most people do absolutely nothing to stop it. So why is this?

We tend to use special occasions as an excuse not just to overindulge but to binge. It’s your birthday (or the day after or the week of)? Cake for breakfast becomes perfectly reasonable. Halloween? A dozen mini chocolates? Totally acceptable (they’re mini after all, right?)!

The problem with this season is that there isn’t just one special occasion here and there. Between the DAY of the holiday itself, the numerous parties, work functions, and so on, many days become a special occasion where we apply the “anything goes rule.” What I’m sharing below are the tools I personally use to enjoy a guilt-free, waistline-friendly and healthy holiday season…

1 Approach Thanksgiving with an abundance mindset – this applies to any holiday really. The
truth is, there is nothing truly special about holiday meals aside from the people we share them with. We live in a first world country where the foods we want are at our fingertips 365 days per year. So, in reality, you could have Thanksgiving in part or in whole at any time. When you approach food with an abundance mindset, it’s a lot easier to practice holiday levels of moderation.

2 Expect, accept, and embrace over-indulgence –
It would be completely unreasonable for me to sit and lecture you on not over-indulging. Especially because I’ll likely be doing it myself! A key for me is being OK with it, not wracking myself with guilt because I knew it was coming! Heck…I plan on it – not to the extreme, but I’m not going to practice my normal rule of eating to 80% full. The damage stress does and the way it affects hormonal balance (and ultimately how much body fat we have) is far worse than having one big meal – so go enjoy it!

3 Fill your plate with protein and veggies first,
then add tastes of all the other goodies – I’m totally o.k. with you overdoing these two food groups (see point above). But when you strategically fill your plate with the better stuff, you’re obviously going to be better off. Even a plate of broccoli isn’t good for you when you’re in caloric excess, BUT it’s going to take you much longer and with much more food to reach that point when you maintain focus on protein and veggies with smaller tastes of starchy carb rich dishes and desserts.

4 Plan to move –
whether you go for a hike with your family, get a hard strength workout, or simply take a 20 minute walk, vow to do something to get your body moving before or after the big meal! You’ll feel much better all day for it!

5 Splurge only once –
A holiday is only one DAY…not an entire season, so this bit of advice is two-fold. Plan to splurge only on the actual DAY of the holiday (or whichever day you celebrate) and only once during that day. No need for a full breakfast, Thanksgiving meal, then another full plate of leftovers that evening. Sure, it tastes good, but you’ll feel completely miserable and be working to undo the damage for weeks to come!

So, there you have my top 5 Thanksgiving (or holiday in general) strategies! I promise if you apply these, you’ll be a lot less likely to end up in the category of people who gain weight over the holidays!

Wishing You Well,
Coach Erinne Guthrie

P.S. If you’re looking for support staying on track through the holiday season, we’d love for you
to join us for our Swim/Run and Strength Focus Training December, January and February.  I know we can help you take action, get motivated, and see it through to the finish line! Just click here! http://www.scheduleyou.in/5ZIsVaU

This Is Your Warning

by fullcircle, posted in Blogs, Mindset

This Is Your Warning

We all get this one opportunity to live our very best life.

When we don’t grow, love, take care of ourselves, and live to our potential, we are squandering this one amazing opportunity we’ve been granted.

Comfort, fear, and scarcity rob us of what’s possible unless we consciously choose otherwise.

I bring this to you today because what humans on their deathbed know is that REGRET is the most damaging thing.

So, look at your life today. If you had only moments left to live, is there anything you’d regret?

Did you have true fulfillment in your life?

If the answer would be no, it’s time to do something about it, to make a change.

If that “no” has anything to do with your health and body, I’d love to know more.
Please reply, and let me know what is coming up for you either way!

 

Wishing you well,
Coach Erinne Guthrie

 

P.S. If this message moved you and you need to talk, click here, and I’ll be in touch with you right away or, text me at 786-586-6057.

 

Georgia Physician AND Rockstar Triathlete; Daniel Kaminstein

by fullcircle, posted in ROCKSTARS

Coach Erinne’s Notes:
I am so excited about the outcome of this season. Daniel and I have been working together for 2 years to get to Age Group Nationals injury free and qualify for Worlds. Already a strong, fast athlete always on the podium, with no formal coaching he has so much more speed to gain. After suffering a stress fracture last year and a few months of no running we were able to get his bike up to speed with the fast guys. This year we really dialed in the run. From his last 10k off the bike with a 6:15 minute/mile average at his B race to a 5:55 min mile average at Nationals, I’d say we accomplished what we set out to do, especially off of a 25 MPH bike average. Congratulations Daniel, way to Dream Big! Now for top 5 at Worlds!  Let’s do this!!!! –  Coach Erinne Guthrie

Daniel Kaminstein

Age: 40
Profession: Emergency Medicine Physician

Why you chose FCC to help you on your triathlon/health and wellness journey? I was looking for a coach who would help me with more than just fitness goals. I met Erinne at the Ride on Ryan Tri in Savannah and I liked her approach and attitude that FCC advocated.

What is your “A” race for this season? Just finished!- Age Group Nationals 2018, 10th place Age Group 40-44 and Qualified for World Championships in 2019 in Switzerland!

Please share your BIG goals: Being a great father to my four children. Becoming a more well rounded triathlete. Becoming competitive on the international level.

Tell me about your successes so far: My kids love coming to watch me race and three of them have now competed in kids triathlons. Tenth overall at age group nationals. First place overall among age group athletes at the NJ state championships. On the podium for all my races this season.

What were some of your biggest Improvements in performance for the each of the following?
Swim: My technique has improved dramatically over the past two years as a Full Circle athlete. With lot’s of video analysis and hands on form correction at Ultimate Tri Camp. Now, each race I focus on racing the swim rather then just using it as a warm-up for the bike.
Bike: Using power to make major gains in speed. I’m now cycling with the top guys in my age group.
Run: Stronger faster run off the bike. Being able to hold a fast run consistently off the bike is definitely my strongest asset now.
Nutrition/Health: Less carbs and more protein left me feeling much better during training and racing. The nutritional and sleep changes I’ve made have been equally as important as training improvements.

Please include any Personal Records and Goals achieved: First time at age group nationals and I made the podium.

Name 2 or 3 things that have made the biggest difference in your journey: Power Meter. High intensity training sets. Better nutrition

What excites you the most about being involved in triathlon? Getting to inspire my four boys to be active.

What would you say to another person who was on the fence about joining our training program?
You can be a competitive triathlete without coaching but to really make significant advances you need someone on the outside who can give shape to your training and point you in the right direction.

This Could Be You! Are you Ready?? Reach out right now and see if one of our online or in person coaching programs will work for you.  Click this link to schedule your call NOW!

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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

I Started Triathlons After Age 50; You’re Never Too Old to Try Something New

by fullcircle, posted in ROCKSTARS

Meet our NEWEST Rockstar Triathlete; Steven Sabatino

Coach’s Notes:  Way to go Steve, so happy you stuck with it despite some setbacks in consistency.  Your desire to accomplish this goal won and you did it!!!  Keep up with all the maintenance on that knee and we will get you there for the next Olympic and 70.3 Triathlon Goals.  AWESOME!  You are a Rockstar Triathlete!

Coach Erinne Guthrie

Steven Sabatino – Rockstar Triathlete

Age: 53
Profession: Chef, Culinary Instructor

Why you chose FCC to help you on your triathlon/health and wellness journey?  I heard about Full Circle from a friend and she said Erinne was the best.  So I always go with the best and its true.

What is your “A” race for this season?  Key West

Please share your BIG goals:  Next year I would like to do the NYC Triathlon and a 70.3

Tell me about your successes so far:  This is my first triathlon after knee replacement surgery.  I have cut 10 minutes off of my last triathlon and getting stronger every day.

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:  My Biggest improvement is in the swim.  Before I met Erinne, I was a non-swimmer.  I had some really bad habits and could not breath while swimming so I scheduled a 1-on-1 swim lesson.  From that one lesson I was able to correct some bad habits and learn to breathe while swimming.  I have come a long way and now I can say that I am a swimmer.

Name 2 or 3 things that have made the biggest difference in your journey:
1. Coach Erinne teaching me the correct form
2. Coach Erinne pushing me
3. Continued contact and updates to keep me motivated

What excites you the most about being involved in triathlon?  I like to be competitive and it is something that I can do at any age.  It is also an area I teach in my classes about being able to do anything you set your mind to.  “I just started Triathlons after age 50.  You’re never too old to try something new.”

What would you say to another person who was on the fence about joining our training program? Definitely do it.  Full Circle gives you the support that is needed through the ups and downs of life so you can focus on yourself and health.

Did You Know This About Coach Erinne Guthrie of Full Circle Coaching?

by fullcircle, posted in Blogs, Erinne, Swim

Check this out…

Recently posted on the “Swim Miami” blog about coach Erinne!! Written by Jaclyn Frishman, Please enjoy this read by clicking the link below:

http://swimmiami.net/full-circle-coaching-0409

Please share, comment and or click “LIKE” below the blog-post. We’d love to know your thoughts!!

Success in Swim, Bike, Run and Nutrition – Amazing Story from our latest Rockstar Triathlete Lewis Perez

by fullcircle, posted in ROCKSTARS

Success in Swim, Bike, Run and Nutrition – Amazing Story from our latest Rockstar Triathlete Lewis Perez

Coach Erinne Guthries Notes:
From swimming 2:40/100 yards to 1:30/100yards; Getting average speed on a 25-mile bike ride from 15mph to 21mph, A PR on a half marathon at 9:02 per mile (1:58:18). And losing 30+ pounds over the last few years to achieve all these amazing accomplishes is truly awesome.  I am so proud of your drive and dedication to combine time in your life for  your family, work and sport so well.  You should be so proud Lewis.  Way to go. You have taken my advice of becoming strong before going long.  Long Course 70.3 is next, I know you are going to kill it!

 

Lewis Perez, Rockstar Triathlete – 

Age: 39

Profession: Senior Technology Manager at a Market Research Firm

Why you chose FCC to help you on your triathlon/health and wellness journey?

Because after trying a few different coaches in the area, I had no doubt Full Circle and Erinne were the perfect leaders and mentors for me after I had a chance to meet her and her team. I noticed from our first meeting that Erinne had the energy, the technique, the knowledge, and the power to not only help me become an athlete again but to also help me become a better person.

What is your “A” race for this season?

Vineyard Half Triathlon on September 8.

Please share your BIG goals:

To stay healthy and live another day to enjoy another training day, another race day and another family day while building good memories for the heart. I dream of the day I get to race with both of my kids on a triathlon team relay.

Tell me about your successes so far:

Losing some serious weight in a healthy long journey that started back on 2010 at 198 pounds with my first triathlon to a healthier older 147 pounds sportsperson. Now I can run, catch me if you can! Erinne has been an incredible help along the journey with the workouts, the customized nutrition plan and guidance in and out of the course.

Other big milestones have been getting off medication for heart conditions and other overweight related symptoms, 100% thanks to the sport and the nutritional changes. Definitively have gotten faster on the swim, the bike and the run, a lot more agile and energetic. Year after year I have been able to improve my timings and PRs at many events, from 5K runs, 10Ks, half marathons, 1-mile OWS, 5K OWS swims, sprint triathlons, international and Olympic triathlons. I feel I am getting better with age thanks to the help and dedication from Erinne and her team of professionals.

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:

My swim has gotten much better. From swimming 2:40/100 yards to 1:30/100yards and proving myself that I can swim 5K non-stop open water has been one of my more remarkable achievements. Getting my average speed on a 25-mile bike ride from 15mph to 21mph average also seemed impossible at times. More remarkable was learning how to run. For me, it was not as easy as just grabbing some running shoes and going out the door, I truly needed Erin to teach me how to run. First time I tried running my pace was 18:39 per mile. Things got better with time but now that I am better prepared and have been receiving the knowledge and training in needed my new PR on a half marathon is 9:02 per mile (1:58:18). My customized nutrition plan has guide me to a healthier life style allowing me to be a better athlete and lose a lot of weight along the way.

Name 2 or 3 things that have made the biggest difference in your journey:

1. The nutrition plan. Big balance and key support element.

2. The training environment, compatible people training with the same goal and treasuring the time training together looking for the perfect balance in life, family, work, the sport, physical health, and mental health.

3. Working with a set of coaches that take the time to observer and listen. I am very appreciative of the time and dedication to teach us, help us correct our techniques and work on our weaknesses.

What excites you the most about being involved in triathlon?

Triathlons for me are an enormous compilation of personal goals. Every race is a chance to a new adventure, a chance to do better than last year’s event, yet not every race is the same. There is always a challenge, something new, something harder, something emotional and no-matter the event or event type it always ends up being an invaluable accomplishment and a party of happy emotions at the end.

What would you say to another person who was on the fence about joining our training program?

Is the best healthy addiction you could ever have and living the journey requires having the right group of people to guide you through it. The best of triathlon is that you have a perfect balance for your body, multiple sports to practice that allows you to be active every single day of the week. It allows you to recuperate a set of muscles while you work with another set the next day.

Thanks, Erinne and team for coaching me and supporting me throughout the years. I have quite a book of memories in my heart!

From Stressed, Smoking and Overweight to Cleansed, Healthy Triathlete in Just a Few Months; Christian Crews Achieves Rockstar Triathlete Success

by fullcircle, posted in ROCKSTARS

 Coach Erinne’s Notes:  Christian Crews has accomplished so much in such a short time.  He fits it all in while being a great husband, dad to two kids and entrepreneur.  Riding his bike to the pool and back, trading training mornings with his wife and living his new healthy lifestyle.  I couldn’t be more proud of his drive and performance.

The sky is the limit Christian; Way to go and only 1 triathlon done, so much more to come!!!

Meet CHRISTIAN CREWS, Full Circle Coaching Rockstar Triathlete

Age: 45
Profession: Jack of all Trades Master of None…entrepreneur/angel

Why you chose FCC to help you on your triathlon/health and wellness journey? By pure chance and a great fortune!

What is your “A” race for this season? Miami Man – November Int’l Triathlon.

Please share your BIG goals: Do a Full Ironman® by the time I am 50 yrs old.

Tell me about your successes so far:  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:

One year ago I smoked, was overweight, and was very stressed with a new start-up.  On June 30, 2017, I decided that health and family life was to be my focus going forward, so that day I smoked my last cigarette as my family and I started a long overdue family vacation.  After 2 weeks of smoking detox, I felt I needed a “carrot” to keep me from smoking so I signed up for a sprint triathlon (Key West Tri).  The idea being that the training would keep me from smoking.  So I googled a Tri Training Plan for newbies and joined Erinne’s Swim Masters class in October of 2017, later to realize I needed a team to train with so I joined Full Circle in December.  It only took a running evaluation by Coach Erinne in December, to get me running a 5k without stopping/walking and I was hooked on Full Circle and Tri Training.

I consider doing and finishing the Las Olas Sprint Tri a huge success and I now have a benchmark to beat on future sprints planned for the year.  Another big success so far, is completing a 5k race this weekend without walking with a PR of 27:10!

Swim – I am swimming faster and longer than ever;  Bike – from never riding a road bike (I didn’t know how/why to use bike gears) to a 19.1 mph average in Las Olas Sprint Tri;  Run – from the KB Lighthouse Run 5k time of 31:05 (run/walk) to the Patches 5k time of 27:10 (PR) without walking!!!

On the Health/Nutrition side I am still smoke free, did Erinne’s prescribed “Gut Cleanse” in January and have lost 10 lbs since October of last year.  In terms of biggest Goal achieved – finishing my first triathlon (Las Olas Sprint) in under 1 hr and 30 min, which I finished in 1 hr 24 min.

Name 2 or 3 things that have made the biggest difference in your journey:
1.  Erinne’s evaluations, especially the swimming and running.
2.  The “Gut Cleanse” to start the year.
3.  Training with my new family, the Full Circle Team, which supports, pushes and encourages you to get better and faster while still having fun.

What excites you the most about being involved in triathlon? Being called an “athlete”  🙂

What would you say to another person who was on the fence about joining our training program?
“Just do it,” it will change your life for the better.

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 check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

Victor Morales Achieves Rockstar Triathlete Success

by fullcircle, posted in ROCKSTARS

Coach Erinne’s Notes:  I coach Victor remotely from Miami, as he lives in Naples, Florida.  We communicate via Zoom and review his videos for bike fit and swim and run analysis. He has come a few times to train with us before and after races as well as attending my Swim Essentials Swim training Series. His progress this year is simply amazing, even with having me as a remote coach. I am so impressed with his commitment to accomplish his 70.3 goals and now to get even faster! So very proud of your seriously MASSIVE improvements in all your swim bike and run times (see below- WOW!!!). Looking forward to an EPIC 2018 together!!!!!

Meet VICTOR MORALES, Full Circle Coaching Rockstar Triathlete

Age: 36
Profession: Management Consultant

Why you chose FCC to help you on your triathlon/health and wellness journey? I chose FCC because Erinne offers a holistic approach towards training and helps to prepare yourself to face the challenges that endurance sports represent in a really personalized and tailored way.

What is your “A” race for this season? My “A” race was Ironman Augusta 70.3, I decided to sign up for my first Ironman after completing some sprints and I definitely needed to seek help to be ready for this race

Please share your BIG goals: My goals have changed as I have progressed in life as triathlete

1.- Learn how to swim – As a late bloomer in swimming my first goal was to shift from “swim to survive” to an average swimmer, I couldn’t swim the length of a pool, now I can swim 1.2 miles with no sweat espcially after I took Erinne’s Swim Essential’s last Spring.

2.- Complete my first half ironman – I did this in Augusta in September 2018, I trained for about 7 months to achieve this goal, I completed my first half in 7 hrs.

3.- Improve my fitness- My fitness was below average before I started training, I could barely run for five minutes. Now I can tell I am in the best shape of my life!

Tell me about your successes so far:  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:

Name 2 or 3 things that have made the biggest difference in your journey: 
1. Swim 400m- 25 min to 9 min, I can swim 1.2 miles and enjoy it
2. Bike 10mi – 39 min to 29 min, ride for more than 60 miles without bonking
3. Run 5K – 47 min to 28 min, running is a part of my life now

What excites you the most about being involved in triathlon? Being involved in triathlon and endurance sports enables you to push your limits and rediscover your own boundaries on what you think is possible and the things that you can achieve. It allows you to enter into a deeper connection between your body and mind

What would you say to another person who was on the fence about joining our training program?. This will be a life-changing experience, there are not many things in life that can give a return on investment like this program, the returns are a greater and improved health, increased fitness and the satisfaction of achieving your goals and pushing your limits to new levels are priceless.

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 check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

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