It’s not the type of diet you’re probably thinking, although I do have to be careful this year of how much Halloween candy and then Christmas cookies I’ll down.
I’m talking about going on a distractions diet.
See, unless you starve your distractions, you can’t feed your focus the right things.
I’d argue that with the upcoming holidays, end of year events, and more, unless you are intentional with where you choose to place your focus, the fourth quarter will be a flop rather than a strong finish that each of us probably wants.
A strong finish starts with being clear on our intentions and following through with aligned actions.
Intention is asking ourselves:
What do I need to focus on? (not ‘want’ to focus on)
What distracted me yesterday from doing strong work?
What could distract me today if I’m not careful?
Write it down.
Put it on paper so you can put a plan together instead of trying to do it all in your head.
After you set the intention, you build a plan of action.
You often don’t get nearly as much done as you want to because you are constantly getting distracted by things we have the power to silence.
Close your email browser and instead set an alarm for 3x times day you’ll check it (7am, 12pm, 4pm). Stay out of your inbox otherwise.
Turn off ALL social media notifications. You don’t need to know the second someone liked your Facebook or Instagram post.
Turn OFF your phone ringer. This will keep new emails, text messages and alerts from pulling your attention out of necessary work to check them.
Turn ON your alarm. Set a timer for 30-minute windows. Dive into a project and when the alarm goes off, stretch your legs, go outside if possible and put your feet on the ground, grab some spring water or fist bump a teammate. Repeat every 30 minutes.
If you want to feed your focus, you’ve got to learn to starve your distractions.
Some distractions are outside of our control, but many of them?
We 100% own the power to silence them, we just simply choose not to.
If we want to win this quarter, we have to choose where we put our focus.
Thanks, Jake Thompson, for this great reminder.
Let’s finish the year strong; We are cheering for you.
Are you looking for help with this and your nutrition- Still time to join or Nutrition and Lifestyle essentials program. All the details are here and we start tomorrow.
Set up your call with me HERE to answer any questions.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.
Sub 7 Hours for 70.3 Rockstar Triathlete Carmen Lotti
Coach’s Notes:
Carmen started with me just before her 70.3 in Puerto Rico in March 2022. I knew her goal was sub-seven, but we didn’t have the time to get her there for that race, but I was confident we would do it for the next one. And guess what? She did it!
We started with her video analysis and testing. She had plenty of fitness and all the best equipment but was not getting into the details of her technique in the swim, bike, and run and using her training zones correctly to achieve the goal.
After the evaluations and testing, the training began, but it was different from anything she had done before. First, we taught her about pacing, timing her nutrition, and that she needed to train by her numbers and then race by her numbers to achieve the desired goal of a sub 7, 70.3.
Mental skills were a critical step in the process- transforming the negative self-talk with tapping and EFT and hitting the goals in training helped her see to believe what is possible.
Were there setbacks? Yes!
Did we keep repeating the process of video, testing, adjusting the zones, training, and slowly but steadily improving? YES, and it worked as it always does.
The recipe I have for my athletes in my Triathlon Transformation Training program is not complicated, but you must complete the steps, do the work, and really want it. And the work includes having a healthy balance in lifestyle and triathlon as well as all I mentioned above.
Thank You, Carmen- for trusting me with the process and continuing to push through when those doubts crept in! I could not be more proud of you, and YES- sub 6:30 in Puerto Rico is the next goal.
LET’S DO THIS!!!
Age:
62
Profession:
Retired Miami-Dade Fire Rescue IT Senior Systems & Networks Administrator
Why you chose FCC to help you on your triathlon/health and wellness journey?
I switched to online coaching during the Pandemic. However, that did not work for me, so I started looking for a local coach to help me improve my swim and run as I am a strong cyclist. I had already been doing triathlons for the past seven years without much improvement and was looking for a coach that could help me move forward. I had seen coach Erinne in action at local events and attended a few of her briefings at the Miami Man Triathlon throughout the years. I admired that Coach Erinne not only coached and actively participated in Triathlons but also involved herself, her Full Circle coaches, and Tribe to assist Team ThumbsUp pulling quadriplegic Kerry Gruson and others during local triathlon races. That is a fantastic way of giving back to the Community.
Also, I was curious to be coached by a woman. Coach Erinne, her Coaches, and her Full Circle Tribe checked all the boxes.
What is your “A” race for this season?
My “A” race for this season was Ironman 70.3 North Carolina, which I completed on 10/15/2022 and achieved my goal of doing in less than 7 hours.
Please share your BIG goals:
My big goal is to do Ironman 70.3, Puerto Rico, in less than 6:30 and get a podium. Being Miss Puerto Rico 1981 for the Miss Universe Pageant, it would be a dream come true to represent again my beautiful Island but this time in a sporting event.
Tell me about your successes so far:
In the past eight years, I have completed 8 Half Irons (7 Ironman brand and 1 Miami Man 70.3), over 40 Sprint/International/Olympic Triathlons, 4 Long Distance AquaBikes, 2 Full Marathons, 7 Half Marathons, 4 5K Runs and 1 10K Run. With very few exceptions, I have a podium in most Triathlons and a podium in the 10K Run. I was part of Team USA Long Course AquaBike for ITU Pontevedra, Spain, World Championships in 2019. I look forward to more success now that I am part of the Full Circle Tribe.
What were some of your biggest Improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved:
I came to Coach Erinne with many bad habits, insecurities, and poor techniques I had developed over the years.
My nutrition was not on point, and my mental strength was weak. I considered myself a big challenge for her.
However, I am now: Eating healthier Training smarter Getting stronger Stretching and resting more Happier with myself and Correcting my form in all three sports.
I just got a Swim Personal Record of 35 minutes in an Ironman 70.3 1.2 mile Open Water Swim (my prior record was 43 minutes). I also got an Ironman 70.3 Half Marathon Run Personal Record of 2:57 (my previous record was 3 hours). I finally achieved my goal of doing an Ironman 70.3 in less than 7 hours which I did in 6:50 thanks to Full Circle Coaching.
“I finally achieved my goal of doing an Ironman 70.3 in less than 7 hours which I did in 6:50 thanks to Full Circle Coaching.”
Name 2 or 3 things that have made the biggest difference in your journey:
The Assistant Coaches are fantastic. They assist Coach Erinne with the swim, bike, and run. Coach Jac, Coach Ollie, and Coach Dennis helped me with my swim, bike, and run. It is excellent to get their different points of view and connect with them.
The Full Circle Tribe is unique. Teammates welcome you into the family and share their training experience with you. I find inspiration not only from the Coaches but from every single team member in one way or another.
Getting a race plan. I had never planned a race before, step by step. But it was a game-changer when executing it during the actual race. I knew exactly what to do and got the results that I expected.
What excites you the most about being involved in triathlon?
I love the Triathlon Community. Triathletes are disciplined, and we consider ourselves a big family. It is good for your physical and mental health. I love following the pros, especially the Women.
What would you say to someone on the fence about joining our training program?
Full Circle Coaching is the complete package. You will have hands-on coaching on all three sports, nutrition, and mental strength. You will join a family that will support you in every aspect throughout your Triathlon Journey. Join us!
Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid, and much more.
As any triathlete who is committed to the triathlon lifestyle knows, there will be setbacks.
It does not mean your triathlon career is over. Just as in life, it’s about how you respond to the situation.
Heather had a setback with a bone spur in her foot leading up to the Cozumel 70.3, and instead of doing NOTHING, as most doctors prescribe, she took action to heal and believed she could get to that finish line. I was lucky enough to be at the race, and the run was brutal with the heat. Nevertheless, I was cheering for her and saw her determination. She never doubted herself.
Was it tough? Hell Yes! Did she push through? Hell Yes!
And we were all there at the finish line, so freaking proud of you, Heather- You are a Rockstar Triathlete.
I read it below; When is the full Ironman happening??? We got you, girl!
Age:
53
Profession:
Business Owner/Ice Cream Truck Event Catering
Why you chose FCC to help you on your triathlon/health and wellness journey?
I met Erinne at a “Swim Miami” pre-race clinic, and after completing the 1-mile race in over 50 mins, I felt like I needed help with swim technique and endurance. I knew after her clinic; I wanted her to coach me. I had no idea she would end up coaching me in Triathlon.
What is your “A” race for this season?
My only triathlon this year was Ironman Cozumel 70.3.
Please share your BIG goals:
I can’t lie and say I haven’t thought about a Full Ironman, so if you want BIG, there it is… I just put it out in the universe! Before I’m 60!
Tell me about your successes so far:
Most recently, I’m super proud to have finished an Ironman 70.3 after not being successful. I had a DNF at Ironman Cartagena 70.3 in 2019, and a foot injury this summer. The doctor told me I should cancel the race, take two anti-inflammatory pills 3x a day and either have surgery or go to Physical Therapy and stop running.
I left the office, went and shopped for physical therapists, never took any meds, took the natural supplement advice from my coach, and trusted aggressive physical therapy for five weeks/ 3x a week.
I made it to the finish with no further damage to my foot! Yay Me!!!!
What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and nutrition/health. Please include any Personal records and goals achieved:
Swim – I now have a 1.2 mile PR swim of 38 minutes (a huge improvement from 1 mile @ over 50+ minutes) Bike – I can ride long and comfortable in an aero position; definitely more work to do to get faster! That’s my 2023 goal, to get stronger for the bike. Hello, Ultimate Tri Camp in February! Run – I learned proper running form. I’m improving my foot strength now, as I never accepted how important it was until my injury. Nutrition – I’ve learned much about what’s on a food label, combining food for performance, and how to fuel correctly for a long race. 80/20 lifestyle is the struggle and goal!
Name 2 or 3 things that have made the biggest difference in your journey:
Commitment and accountability with teammates (having race partners is the best!) 2. Full Circle Coaching includes lifestyle coaching, not just in Triathlon. 3. Taking action, daily “High Five” myself and using the “5 Second Rule” (Can you tell I love Mel Robbins 🙂
What excites you the most about being involved in Triathlon?
Triathlon has improved my mental game in everything I do. It’s also so awesome to know your body can do three different sports, whether you’re better at one or the other. There’s always something to improve. You can never run out of new goals.
What would you say to someone on the fence about joining our training program?
Being coached by Full Circle Coaching is beyond sport; It’s a complete lifestyle. The FC athletes are beyond teammates; they are chosen family.
Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid, and much more.
What’s up, you guys? Coach Erinne here. And I wanted to talk about the possibility of doing things a little differently.
I have so many athletes that sign up with me, and they give themselves enough time to achieve the goal and then life happens.
We have a certain amount of time for each distance of race.
For a sprint race, you need six to eight weeks. Olympic, typically eight weeks to 12 weeks is the minimum amount of time to train so that you show up at the race and you feel good across the finish line.
For a 70.3, four months minimum. And that’s with a base of training before that four months starts. That’s four months of focused training.
And then for an Ironman, you can get it done in four months. But six months to even a year is preferable.
And so why do I recommend all of that time? The reason is, because it’s just human nature that you get started, they’re super motivated. And after the first month to six weeks, things start to fall apart.
Whether they couldn’t control themselves and start as slow as I asked them to perhaps. Or they just pushed too hard too fast too soon. Whether they’re with me or with another coach, that’s a very common thing. You want to do better, you want to get faster. And you have this giant goal at the end of this time period. And your ego’s like, “You need to go faster. You need to do this better,” right?
But there is definitely a better way, okay?
So you guys have heard me talk about Strong before Long, and Fast before Far. But you can’t even go fast until you’re strong. You have to be strong first.
So what if you guys … Or you guys and gals who are doing triathlon and you’re tired of showing up to the race, all patched together with KT tape all over your body, because you’re hurting.
You’ve changed your time goal because you haven’t really put in the time training.
You procrastinated that first two to four months, and it was six weeks till the race. And then you finally kicked in and started training and doing what was required. Is this you??
It’s not those occasional, big giant workouts that help you cross the finish line. (they can help but) It’s actually the day-to-day, week-to-week, month-to-month training that gets you to the goal.
And the goals are different for everybody. If you have a goal just to cross the finish line and barely survive (I don’t really like to train people to do that). I’d rather have you cross the finish line and be like, “Hell yeah! I just kicked ass on that race. And I am ready for more. I am super proud of my accomplishment!”
Don’t get me wrong, every time you cross the finish line is a win.
But what if you could cross the finish line having done the work leading up to it?
Yes, Ironman, triathlon takes work. You can wing a sprint, you can wing an Olympic. But you cannot wing a 70.3. And you cannot wing an Ironman. I was at Cozumel 70.3 a few weeks ago and it was SO hot during the run. Everyone was suffering, but the ones who suffered less, trained more.
It’s just the truth! 70.3 and Ironman is hard, you guys. It is fucking hard. Excuse my French.
If you don’t put in the time, it’s harder. Right?
So what if you decided to do it a different way?
What if you decided to show up and start doing your strength training now?
You get that video analysis and you get that strength assessment and mobility assessment.
You start stretching, you start doing your strength training specific to Swim, Bike, Run.
You start aerobic, building your aerobic base by keeping your heart rate low. And just improving your fitness, right?
Then as four to six weeks go by, we start to test you. We create your training zones. Then you start to do your intervals. You’ve been consistent, you haven’t had a setback.
You’re taking care of your nutrition so you didn’t get sick. You didn’t get a cold, you didn’t catch that cold because you’re actually recovering when you’re supposed to.
You’re sleeping eight hours a night every night. You’re taking care of the whole body, the whole mind, the whole process to help you feel fucking amazing across the finish line.
And I’m proud to say it that at Full Circle Coaching, that’s what we strive to do for you guys.
We want you to have the whole package. The nutrition, race day nutrition, as well as day-to-day nutrition, immune boosting, making sure your sleep is dialed in. Supplements, yes. You can’t supplement your way into a healthier body. So nutrition comes first. But definitely, you need supplements to help support your journey. Triathlon is a big stressor in your life.
So from there, strength. As I said, strength and mobility are specific to the sport. And also make sure your strength is in other directions besides just going front and front forward like triathlon is.
Then put in the time to train. Show up to the track, whether it’s with me holding your hand or not.
So triathlon is a lonely sport. And sometimes people get upset when they have to do 100-mile bike rides on their own. Or they have to do an 18-mile bike ride. But you’re not racing with friends. Yeah, they might be at the same race, but it’s your race. It’s you against you. You compete with yourself, right?
So I’m here to ask you if you’re ready to try doing it a different way. And if you are, I have a great way to set yourself up.
So, I’m starting my Nutrition Essentials course this fall. Along with a strength training program to help you guys set up your year to have an epic year in 2023.
So that is two months, two to three months, the end of 2022 is going to allow you to have a kick-ass spring into the whole 2023 season, whatever your races are.
So I have athletes signing up for Puerto Rico 70.3, for Clash Miami in March. Guess what? The training starts now. And it doesn’t mean you can’t do a triathlon in the meantime. There’s Key West, right? There’s Miami Man that you can still keep up your Swim, Bike, and Run. But the focus is going to be on nutrition and strength.
So are you ready to do it a different way? I’d love to have you join me. DM me if you’re interested in the details. I have an application I can send you to see if we are a fit. Let me help you get there by doing it a different way.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.
From Brain Tumor to 70.3 Finish line; Rockstar Triathlete Neil Solomon
Coach’s Notes:
Neil and I go WAY back. But I had not heard from him in quite a few years. He told me his Ironman goal and I did say it was possible, but we may want to take a bit more time to get stronger and faster since he had taken so much time away from sport.
We decided to forge ahead with a caveat to change of course as needed. So he joined my Triathlon Transformation Program and we got to work with my Nutrition Essentials and Strength and Mobility Essentials.
Neil lost over 30 lbs, and even got his 6-pack abs back! We did identify a few imbalances in his strength and mobility assessments and are happy to say most of those were corrected despite a few strains along the journey.
Next was dialing in his biomechanics on the swim, bike, and run with video analysis and testing. His massive improvements across the board are impressive.
Some of his other big wins were switching from fear to speed on the bike, struggle to enjoyment on the swim, and injury to strong and steady on the run.
It is never a straight line from start to finish in your training journey to long-course triathlon, but I have methods to keep the fitness improving while athletes recover and continue to progress.
I could not be more proud of Neil’s success at the Cozumel 70.3. Coming within 10 minutes of his predicted race time, given the conditions, with a 6:41 is impressive. This kind of success after recovering from a brain tumor and not much fitness is pretty EPIC!
Way to go, Neil, you are a true Rock Star Triathlete! So excited for what’s next…
Thanks so much for choosing Full Circle Coaching for your triathlon Journey! Congratulations!
Age:
52
Profession:
CEO – PropertyForce – A real estate investment company.
Why you chose FCC to help you on your triathlon/health and wellness journey?
I go back a long way with FCC to when I was doing my first sprint triathlons in my late 20s or early 30s. Erinne brings tremendous knowledge and unparalleled expertise to any athlete looking to excel in all three disciplines. Beyond the sport itself, but directly related, Erinne’s understanding of nutrition, supplementation, a healthy lifestyle, and a holistic perspective is extremely valuable to any training regimen.
What is your “A” race for this season?
Cozumel 70.3 was my “A” race for the season.
Please share your BIG goals: My big goals in life or my big goals related to triathlon?
My big goal in life is to be the best husband, father, family man, friend, and businessman I can be. To make a positive impact on as many people as possible every day – to coach.
My BIG goals in Triathlon are to become a competitive Age Grouper, challenging for podium positions regularly whether competing in Sprints, Internationals, or Olympics. Also, to push my limits in 70.3s and significantly cut my time to under 6 hours towards 5 hours. Finally, to complete at least 1 Full Ironman140.6. Along the way, to get, remain, and stay emotionally, mentally, and physically healthy through improvement to reach these triathlon goals.
Tell me about your successes so far:
This year has been unique.
Not to get dramatic, but most of my athletic focus and training stopped six years ago when I was diagnosed with a brain tumor. A combination of factors post multiple surgeries led to some weight gain, and while I got “back to the gym,” it was the first time I had ever gone multiple months, let alone multiple years, without any cardio training.
So, to kick off 2022, I decided that would change. A friend motivated me to get started on an old bike, and as that got a little traction, I added some light running. By March, I reached out to Erinne and Full Circle Coaching to begin training for a long course race. A lifelong goal!
Success 1, committing to a healthy lifestyle, and to that end, I dropped over 30 pounds, and my blood work went from not-so-good to perfect. My body changed significantly, my clothing fit (smaller sizes), and I looked and felt healthier and more energetic.
Success 2, learning to be patient, mainly as aches and pains arose that I had never dealt with before. Again, I had never gone so long without training, so the joint pain and the slight muscle pain, the reduced flexibility, and deteriorated muscular strength, let alone severely less cardiovascular capability, all required a level of patience that took some getting used to. Attention to little details mattered, which required a change in mindset, which was fully supported and inspired by Coaches Erinne, Ollie, and Jac.
Success 3 was competing in a couple of sprints and an Olympic in the spring and early summer while recovering from a nagging calf issue.
Success 4 was an exceptional experience and achievement this past weekend at my A race – Cozumel 70.3…which brings me to:
Success 5 is my decision to postpone IM Florida 140.6 and acknowledge that patience is a virtue. To have a positive experience in a FULL Ironman, with all that I am contending with pre/post-Cozumel, and that thing called life requires a bit more training and an even more significant commitment to consistency and attention to detail in the training sessions. As I have said for years, you can’t fake a full Ironman. I know that, I believe that, and I am proud of myself for putting whatever ego and pride aside to reset and refocus my training to accomplish that FULL goal in 2023.
What were some of your biggest Improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved:
First and foremost, I learned a lot about training. About HR, POWER, ZONES, etc., etc., stuff that MATTERS! Particularly as you start going long course.
With regards to the SWIM, Cozumel’s SWIM was the biggest positive delta I have ever achieved in any athletic endeavor concerning expectation vs. performance. All through training, while my swim technique improved, I remained relatively slow vs. my peers, swimming long swims at around 2:30 per 100 yards. As such, I anticipated a swim north of 50 minutes, and my goal was to break 50 minutes. I swam Cozumel in 35 MINUTES (1:53 per 100); never did I think that was possible. And even more impressive, yards 1000 – 1500 were at a 1:38 per 100-yard pace. I was blown away. All the frustration and struggle with technique both in the pools and in the open water paid off in Cozumel as I finally found my form and “felt the water”!
The Bike journey has been spectacular. Highlighted by my first 55 and 75-mile rides and then multiple 50-60ish mile rides in training. What started as struggling to maintain 15mph became comfortable and strong at 20mph. What was being dropped by groups riding at 22mph became me pulling for those same groups at 24mph—all driven by better technique, better fitness, and, yes, a better bike. I went from the guy afraid to train in cycling because it is dangerous and uncomfortable to the guy who prefers cycling over the other two disciplines and looks forward to improving further.
My sub-3-hour Cozumel 70.3 56-mile ride and my Loggerhead Sprint ride of 13 miles averaging almost 22 mph are the highlights of this season.
With regards to the RUN, just being able to complete Loggerhead and then Cozumel was a huge achievement, considering the calf issue. That said, learning about techniques such as dry needling, flossing, and others, are valuable pieces of information. Running Loggerhead well under 9-minute miles without pain was a tremendous achievement. I was also proud of training 8-10 miles several times at roughly 10-minute miles, considering how long I was away from running. And while the Cozumel run was brutal, my legs, lungs, and heart held up for 2:48 in 100-degree temperature, and I also take tremendous pride in that. Knowing I tested months ago at a 6:30 minute mile and likely could break 6:00 today bodes well for future training and races as my body recalls the 11 marathons and multiple half marathons. I have run and know that to go 13 miles sub 7:30 is possible, as are the correlated speeds at the shorter distances. Been there, done that… will get back there again.
Name 2 or 3 things that have made the biggest difference in your journey:
1. Eating clean. 2. Being FULLY committed to the high-quality training days that I can get to consistently. This year it was Thursday, Friday, Saturday, and Sunday. I hope to add another day or even two as I close the year. But those four days, I was religious about them. And quite honestly, that schedule allowed me to rest and recover, which was probably appropriate for this past cycle. 3. I had and have lots of fun! I trained with a smile the VAST MAJORITY of the time!
What excites you the most about being involved in triathlon?
The people – I have said for 25 years, “You will not meet a nicer group of people than those you will meet involved in endurance sports!” Cozumel did not disappoint, as has happened often at the end of past races of mine; as I was struggling through mile 12 of the run, some pro or top age grouper, I guess doing his cool down two hours later, comes running the opposite way with nothing but words of encouragement, even ran with me for like 20 yards. It’s a special group of people! The Full Circle Tribe fits that description, “a special group of people,” as well or better than any team out there.
Also, I love to test myself. And triathlon allows you to do that in ways that I would have thought were done for me when I left high school and that portion of my athletic career. Mentally, physically and emotionally, triathlons of any size, shape, or form test your abilities, your conditioning, your strength, and most of all your discipline!
What would you say to someone on the fence about joining our training program?
Whether a true beginner, a novice, an intermediate, or an experienced accomplished triathlete, FULL CIRCLE Coaching has a program for you. That said, be prepared to take in A LOT of information quickly. Don’t allow yourself to be overwhelmed. Be willing to ask lots of questions. It is not, “Hey, let’s go for a little swim, a casual bike ride, or a Sunday jog.” It is a sport, but it is very much a science, and FC focuses on the science of it. So be prepared to learn a lot and even be a bit intimidated by all the data and tech. Just know it is all there to keep you healthy and make you better!
This could be you! You too can become the triathlete you always dreamed of! APPLY Here!
P.S. October is Breast Cancer Awareness month. Full Circle has teamed up with Property Force to help promote the fundraising Bike Ride Event on OCTOBER 15th. Click REGISTRATION for details.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.
Most people spend a lifetime clear on what they DON’T want for themselves.
That creates a constant state of yearning for more.
But it’s confusing for our brains because we often don’t get clear enough to tell our brain what we actually desire.
This creates a low likelihood of ever getting what we actually want – it’s because we aren’t being completely intentional.
A lot of people go years and years LIVING like that. Just doing it for no certain reason. Or for all reasons. Or for any reasons.
But if you want to get somewhere – if you want to create the thing that you want – then you must be intentional.
Why am I doing this?
Who’s it for?
What result do I want – and when?
It’s how you begin to establish a life of meaning.
A life that means what you want it to mean. That should include a healthy lifestyle, a proper weight, a good relationship with food, etc.
A life of meaning must include other priorities, too.
But priorities are, by definition, not haphazard. And healthy habits don’t just form on their own.
Choose to live the life you envision for yourself. Then … CREATE IT!
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of! APPLY Here!
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.
I was psyched to hear from Tim when he reached out to me to train for Alligator Lighthouse swim.
He joined my Swim Essentials virtual training program since he lives in Illinois and we started with the video analysis and swim testing.
From there I gave him specific drills to correct his form along with swim specific strength and stretches as well as his online training program to reach his maximum potential for the 8-mile open water swim race.
Seeing him in our biweekly group coaching calls and checking in on his form monthly allowed him to achieve success despite never having swum in the open ocean for a race like this. He had a personal record in his 5k in Lake Michigan along the way to success in a very wavy open ocean Alligator Lighthouse swim. Super Proud of you Tim. Congratulations – You are a Rockstar Swimmer!
Age:
30
Profession:
Aquatics Manager at Foglia YMCA in Lake Zurich, IL
Why you chose FCC to help you on your triathlon/health and wellness journey?
I heard about FCC when I searched Alligator Lighthouse on Youtube and a video of Coach Erinne talking about her experience swimming popped up and chose to go with FCC to work on my journey of training for the 8-mile ocean swim.
What is your “A” race for this season?
My A race was the Alligator Lighthouse swim.
Please share your BIG goals:
To do another ocean swim in 2024. Maybe stick to a fresh water swim race Summer of 2023? Yet to be determined.
Tell me about your successes so far:
Completing my first ever Alligator Lighthouse swim in 6:37 min. It was tough being from the Midwest where we don’t have access to the ocean like Floridians do. However, I did my best given the fact that the current and waves were tough in getting to the lighthouse.
What were some of your biggest Improvements in performance for the each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved:
PR time achieved for 3 mi Lake Michigan swim.
Name 2 or 3 things that have made the biggest difference in your journey:
1. Support from Family and Friends. 2. Support from my work of allowing me to make this swim happen. 3. My brother doing an amazing job on navigating as my kayaker.
What excites you the most about being involved in triathlon?
While I am currently not training for any triathlons, the only thing that excites me is competing against other swimmers in the race and training races.
What would you say to another person who was on the fence about joining our training program?
Have fun with training, work hard and do your best!
Curious about Full Circle’s Virtual Swim Essentials Program? You too can become the triathlete you always dreamed of! APPLY Here!
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
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
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.
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!
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