Tag: full circle coaching

Is there a better way?

by fullcircle, posted in Blogs, Mindset

Is there a better way?

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.

October 24-27, is my Nutrition Reset Challenge join us Free!

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

by fullcircle, posted in ROCKSTARS

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.

Be intentional in living the life you want

by fullcircle, posted in Blogs, Mindset

Be intentional in living the life you want

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.

Triathlete turned coach; Rockstar Ollie Garcia

by fullcircle, posted in ROCKSTARS

Triathlete turned coach; Rockstar Ollie Garcia

Coach’s Notes:

Who knew when Ollie hired me 2.5 years ago for her 1st 70.3 that I would now be calling her coach.

She had signed up and never even completed a sprint triathlon.

We only had 3 months, but we got her across the line in her first triathlon 70.3 wanting more!

Not gonna lie, she was a bit stubborn at first. She liked to stay up late and race after only 1 hour of sleep. The nutrition quality was pretty low as well.

But, when she wasn’t getting the results she desired from just training hard, she started to incorporate little changes in nutrition and lifestyle and the results started coming.

She has been on the podium a few times in short course races now and ready to go longer.

She was my team mate for RAAM, with only a few weeks of training since one of our #4cyclists4kids broke their shoulder, she joined the team late and she did an amazing job.

So happy to call her my fellow team mate and proud she is now a Full Circle Coach!

She has been through the ropes of my program just as all my athletes have and she now knows what is possible when you follow the plan and tweak it to make it your own. Way to go Ollie!

Age:

13 at heart but chronologically 34.

Profession:

USAT Level I, Triathlon Coach at Full Circle Coaching and an emergency room nurse.

What is your “A” race for this season?

Daytona Half Ironman

Please share your BIG goals: 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, and Nutrition/Health. Please include any Personal Records and Goals achieved:

Woah…. Badassery… Undeniably EPIC so far. Lol

Sooooo, I just finished RAAM! Race Across America, “The World’s Toughest Bike Race.” When I started this sport 1.5 years ago, little did I know I’d be cycling across America. “F*ck! Did I just do that… Yesssss!!

To be honest, I signed up to be support crew but manifested my way into being a cyclists for #4cyclists4kids pedaling to the finish line, and boy did I cross the finish line along with 3 of my peeps, all from @FullCircleCoaching who share the same passion as mine.

I was so excited but TERRIFIED when I got the official word I would be riding.

The what if’s… the I’m not good enough compared to others who’ve been doing this for years; Fudge monkeys I don’t know how to climb a damn mountain or descend one either… the doubts and fear of the unknown popped up in my mind.

However, throughout the time I’ve been part of Full Circle, I learned that it’s the norm for fears to pop up, but more importantly that there are so many ways and tools to fight or rather manage through them.

I couldn’t allow the fears to destroy my love for cycling and sight seeing the USA at its best!

Plus, I got to be part of something bigger; helping kiddos be placed in safe and loving homes with family.

It’s an opportunity for them to learn to manage trauma and any fear of abandonment or, just loss of self worth. I mean if I could help a kid gain a chance to find a way to love themselves and become who they want to become with the proper support, that to me is worth everything in this world.

That’s the thought that encouraged and helped me get through my training and the race itself.

Training for this race was completely different than the 70.3’s, Sprints, and Olympics I had competed in over the last year.

Yes, it was so epic being able to ride 100 miles, 7 days straight and just do over 70 miles every other day or so, before that.

I felt so much stronger and my body could handle the volume.

Time outside of training was minimal so I had to choose wisely how I spent it.

I made sure my nutrition was on point in order to do all of this and I had to invest in myself by eating as organically and clean as I could.

I had to make sure my on bike nutrition was flawless (Vitargo, Bodyhealth electrolytes, endless supply of organic baby food, salt tablets- no gels or bars.

Thank you Endurance Tap for the boost up the mountains and rolling hills in the middle of the night with the fireflies).

I had to find the proper rest when I could between training and work. When it was race time, my body was able to be on the go, go.

It wasn’t easy and the logistics of the race had its flaws that were beyond my control but I got to experience cycling and mother nature at its best while gaining so much confidence in my future.

This race has taught me that being WISE is way better than trying to hit the pedals to the max every damn time.

I was able to keep going when it was rough because I knew when I could push and when I had to pull back to be ready for the next challenge. Just like any race, the more you teach yourself that it’s OKAY to not be hitting your max full throttle THE WHOLE DAMN TIME and waiting to press the trigger, the more likely you’ll be able to PR, survive longer than your competitors and eventually pass them.

Endurance training is not like a SPRINT, but you can incorporate the sprint in the right moments with the proper fuel.

After the race, and a few weeks of recovery, I did my bike test and increased my FTP (Functional Threshold Power) from 176 to 188 and my new goal is to get over 200.

Funny thing is, I didn’t even train for speed or threshold for this race. All I did was ride mostly zone 2/3 over the weeks before the race and during, yet I still improved my watts.

Lets be real for a second, who doesn’t want to go 24 plus mph ALL THE DAMN TIME!? But I have learned that doesn’t equate to higher power numbers or better race results.

A few other things I have learned:

Riding in a group and drafting does not develop my own cycling power and skills. It’s a great addition to my training but it can’t be the only thing.

My other success is that I learned how to ride into the wind by holding higher RPMS with easier gears to produce more power and hold it (damn right) rather than struggling with my legs with a harder gear and lower RPMS

What I’ve noticed is that most people are scared when they see the WINDS MPH written on the weather channel app. They won’t go swim or bike, f*ck that, DIVE RIGHT IN! It actually isn’t as bad as it seems when you’re into the workout. If it is, there are tricks. I’ve learned to be mentally okay with cutting my session short because my MPH was lower than the normal but fuck… I’m faster than before with more confidence.

Also, I learned how to cope with the fear of being blown away or feeling the bike move under me. Deep breathing, reminding myself I am safe and in control. I know how to sit and where to add pressure to the bike if needed but never stop breathing deep! You too can do that guys (and girls), it’s not comfortable in the moment, but practice will make it so worth it.

Currently, I’m getting ready for Cozumel 70.3 and Daytona 70.3.

For Cozumel my main focus will be swim and bike.

Daytona will be a test for how I adapt in all 3 sports. I’ve been healing from a foot injury and have learned how to manage the stress it can take with the training.

I was hesitant in doing the races post RAAM, but the more I work on my strength and mobility (sometimes I’ll shorten my workout to do so) the more I realize it is possible.

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

  1. Clean Nutrition and SLEEP!
  2. Working on my self worth/ confidence.
  3. DRILLS! Holy crap, if it weren’t for them I think I wouldn’t have improved my swimming in such a short time. Running; the drills and form is what got me back to running with no issue on top of the strength work. That’s why I can run more effectively and still be pretty fast with the lack of training I had. For Cycling; those one legged drills (I’VE SLACKED ON THEM and I tried it out this week and I already see a difference. Kind of excited to see how much stronger I can get doing the drills for not too long during my workouts)!

What excites you the most about being involved in triathlon?

Being able to defy limits.

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

I’m a coach at Full Circle, but I started off as a beginner triathlete.

I loved it so much I wanted more.

I have learned and now teach that at Full Circle Coaching it’s more than just getting a workout plan.

It’s pretty cool to have others who share the same passion as you, surround you and help keep you accountable.

We focus on technique and form, and science based training.

Most of our athletes PR consistently and that’s the key, getting better and better and continuing to grow and improve.

We actually care as coaches and we always want to see you improve across every finish line, not just crossing ONE FINISH LINE.

We coach our athletes, but we also train and race, so we teach what we learn ourselves and include that with more education and personal experience for you.

That’s more important than just a certification and teaching you stuff because it’s in a book. We keep it real for you.

So YEAH! If you’re wanting to push through your doubts and fears, gain confidence, cross a finish line or 5, PR at your next race or just chill with the Tribe and have funskiez… JOIN US!

CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAMS?

You too can become the triathlete you always dreamed of!
Schedule your FREE Triathlon Breakthrough Session NOW!

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.

Unravel The Limiting Beliefs That Are Holding You Back

by fullcircle, posted in Blogs, Mindset

Unravel The Limiting Beliefs That Are Holding You Back

Beliefs are just thoughts repeated, right? We’ve all heard that before or read it on a coffee mug or Pinterest board.

And it’s true. If you think you’re a smart, hard-working, good person – and then repeat that thought over and over — then you’re going to face the world with a positive attitude about yourself.

Unfortunately, it works the other way around too, as so many of us know. Have you ever thought any of these about yourself? And then repeated them, like, a million times until the thoughts become your beliefs?

I’ll always be too fat.

I’ll never make it.

Nothing ever goes my way.

I’m always injured

I’ll never be fast

I’ll never be good enough

These are highly common self-limiting beliefs. We all have some like them. Maybe they came from a childhood trauma or insult – and the wound caused us to repeat a thought so many times that now it seems like undisputed truth.

But it’s not. It’s just what you’ve been telling yourself about yourself.

The good news is this: You can change your self-beliefs by changing what you say about yourself!

  1. Stop comparing yourself to others. There will always be someone who seems to have more … or be more … or do more. Just be YOU.
  2. Notice what thoughts about yourself pop into your head. What are the circumstances? Are there any common threads? 
  3. Dig into your past to think about where they might’ve come from? I personally had a 3rd grade teacher bring me to the front of the class and show everyone how terrible my cutting skills with scissors were. Believe it or not that has stayed with me for decades! Despite all the many successes I have had in school and business. I keep a list of all my successes when I think I cannot do something I have the desire to do
  4. Next, try to turn around a negative thought. When you tell yourself that you’re not successful in life, think of something that you’ve done well – a new job, a relationship, good relationships with your family, etc. 
  5. Then say it out loud and repeat the thought over and over: “I’m smart and successful and often achieve my goals.”

This doesn’t have to take a long time to bring lasting change. It’s a form of self-care to grant yourself the empathy and support you would a friend.

We’re here to help you build new habits to turn those negative self-beliefs into empowering tales of your fabulousness. Let’s do it – together!

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.

Why Sleeping Better Is So Important

by fullcircle, posted in Blogs, Mindset

Why Sleeping Better Is So Important

Do you want to make a positive impact on your life every day (and night)?

To improve your mental and physical health, stress level, and even your skin?

Of course you do!

Everybody wants to sleep better – at least, once we’re past the age when we think it’s fun to burn the midnight oil with work or partying.

If you’re past that stage but never gave much thought to how you sleep, then stop right now.

“Sleep is as important for good health as diet and exercise,” the National Institutes of Health says. “Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.”

The agency says there are three aspects to sleep – how much you get; the quality of it; and having a consistent sleep schedule.

It’s so important because of all the work our brains and bodies get done when we sleep. It’s not just about “resting” for a while.

Sleep helps us learn, remember and create. It gives time to repair everything from blood vessels to the immune system.

Most adults need at least 7 hours a night. And, despite the popular myth, we can “catch up” on weekends. 

So, follow these no-nonsense tips to get more and better sleep.

  • Stick to a schedule. Go to bed and wake up at the same times every day.
  • Exercise every day.
  • Get natural sunlight – 30 minutes/ day is ideal
  • Avoid nicotine and caffeine, which are stimulants and stay in your body for hours.
  • Don’t drink or eat too much before bedtime.
  • Unplug from your devices a minimum of an hour before bedtime.
  • Keep your sleeping area cool, quiet and dark. Electrical tape over any lights.
  • Turn off Wifi in your house or apartment at night.

It’s the stuff that dreams – and so much more – are made of.

Curious about Full Circle’s Triathlon Transformation program which includes so many more sleep hacks?
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.

Pre-Race Brick

by fullcircle, posted in Blogs, Mindset, Race Specific

Pre-Race Brick

When it’s race week, I highly suggest a taper.

A taper week means a reduction in volume and intensity of training and a focus on sleep, rest and recovery.

That does not mean do nothing, but keep all efforts less than 30 minutes with form focus and perhaps a few shorter 1-2 minute intervals.

After your easy 3-10 day taper depending on the length of your race, it is really important to do a short brick (swim, bike, run) the day before the race. I even recommend it on the morning of the race itself.

This doesn’t mean to go balls to the wall and waste all your energy.

Save it for the race.

The purpose of this pre-race brick is to remind your body of the intensity you will be performing during the race the next day or in a few minutes. Waking it up and shaking off the cobwebs after taking a few easy days to rest and recover.

You may feel all out of whack and sluggish doing it…
and the “I’m feeling like I am so DARN SLOW” or the “OMG I am not going to race well” thoughts are going to come out and play.

It’s normal for that to come up, but tell yourself afterwards that this is why you’re doing the brick.

Rehearse and visualize your race in your head and remind yourself that you trained for this and “YOU ARE SO READY” for this race tomorrow or in a little while.

It’s ok to not feel great today but tomorrow is the race when it counts.

Ideally, you’ll want to do a 10-15 minute swim, bike, run each with 4-6 x ONLY 1-2 minute over your race pace intervals, with 2-5 minutes easy recovery.

So…. save the power and speed for the race and BRAGGING rights of accomplishing whatever goals you set for yourself. Race day is always a great day if you chose to make it one!

Zoom Zoom!

Happy Racing

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.

My New Relationship

by fullcircle, posted in Bike, Blogs, Mindset

My New Relationship

I’m excited to share about my new relationship.

I’ve actually known him for over a year but have not taken the time to truly get connected.

I was still really committed to 2 other relationships.

Despite hanging out a few times over the last year, this one was just too aggressive for me.

I was uncomfortable and did not have the time to commit to developing the relationship.

But all that has changed. I am ready for something new!

That’s not to say I will not be seeing my two other relationships occasionally!

I already know there is a lot of potential with this one, but it does take me some time to trust and fall in love!

But once I’m committed, I’m all in.
Let’s see if it will stand the test of time.

If you don’t know by now, I am talking about my BMC Time Machine triathlon bike.

HA HA!  Did I get you?

The other two relationships I mentioned above are my old 2013 BMC Tri bike which I absolutely LOVE and my Trek Road bike which I love too.

So, I wanted to share how I’m going to get to know this new super hot aggressive guy.

Easy Spins

I’m starting off with just a few easy spins; getting a feel for this new aggressive position in my aero bars. I’m much more aero dynamic on this bike which in the end can be faster but if my neck hurts too much I may have to get some risers for the aero-bars.

Bike Handling Drills

I’m also doing all my bike handling drills just like I did when I first started triathlon.

  • Riding with 1 hand for 10-15 seconds and switching so I am good with either one
  • Practicing sharp u-turns
  • Figure 8’s
  • Riding close to other cyclists and holding steady
  • Taking drinks from my water bottle holding a straight line and not wobbling all over the road.

Pedaling mechanics drills; both in and out of my aero position!

  • Single leg drills, 85 rpms and 65 rpms for 1 -2 minutes
  • Spin Ups
  • Shift Ups
  • Force Reps

These drills really help improve my connection to the bike and improve my pedaling mechanics so when I am ready to start doing testing and intervals I will have a great base of fitness and can really train smart.

I hope you enjoyed my little analogy.

I’m basically saying it takes time and practice to get connected to anything new even your bike!

So many of the athletes I work with have no connection to their bikes and wonder why they can’t go faster.

Besides a perfect bike fit (which we offer), these types of skills and drills workouts create a deeper connection between your body and the bike.

I have seen it time and time again after following my system for training on the bike,  power improves exponentially in short periods of time when there is a connection!

How deep is your connection to your bike? Looking for some guidance?

Set up your Triathlon Break through session here…..

See you on the road.

Curious about Full Circle’s Triathlon Transformation program? We use mediation as a form of working IN to create energy to be able to train better, longer and stronger. 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.

Drills, Drills, Drills…

by fullcircle, posted in Bike, Blogs, Mindset, Run, Swim

Drills, Drills, Drills…


Why do you need to do your drills?

I promise it’s not to annoy you, although many athletes think so…

It is actually to program a new neuro pathway from your brain to your body to help you swim, pedal your bike or run with better form and efficiency.

What does that mean?

Your brain sends messages to your body to perform the movements of swimming biking and running. If you are doing it incorrectly over many days, months and years the pathway gets reinforced over time, even if it is inefficient.

I’ll use swimming as an example.

If you were never taught HOW to swim with proper form and technique, you find a way to move in the water that is most likely incorrect. The more you swim with incorrect form the more reinforced that neuro pathway is.

When you decide you want to get a video analysis from an experienced coach- they should point out what you are doing well and also what you need to do differently to improve performance.

The patterns you learned by winging it, now need to be unlearned. And new patterns created doing it the correct way.

But just telling or showing you what you are doing incorrectly is only the first in a multi step process to correct your inefficiency.

There are so many moving parts that go into swimming well.

So that is where drills can greatly speed up the process of reprogramming those movement patterns.

There is a catch.
You must do the drills correctly if you want them to help you perform better.

So many of my athletes skip over the drills when they get to a certain level of confidence and that is a HUGE mistake.

Drills performed correctly as a part of every single training session can greatly improve the speed at which you become more efficient and get faster.

Drills are created by taking a small section of each phase of the SWIM, BIKE OR RUN. For example, with the freestyle swim stroke (which has so many moving parts) the drills allow you to isolate them so you learn how to do it correctly without getting overwhelmed.

Drills need to be performed over and over and over to perfect them so that you can then know and feel where that move falls into place within the freestyle swim stroke.

It takes a trained eye and years of experience for coaches to be able to:

-Assess a swimmer correctly
-Isolate what they are doing well and what needs work
-And then teach them the drills to practice to correct their form and
-Finally put it all together!

I can say for 100 % certainty I have that skill and can help you identify your limiters and give you the drills to correct them, but YOU have to do the work, repeat the drill over and over and over to create the new neuro pathway in the brain and the body so the correct form is the default move!!!

So, if you want to improve your swimming, biking or running or any sport, you must do the drills and do them correctly over and over and over again.

Even the best athletes in the world are doing their drills on a daily basis to reinforce good technique!!

Happy drills training!

Want to see how we can improve your technique?
Reach out to learn more about our a 1-on-1 video analysis.

Save $50 off your next video analysis in person or virtually Space is limited.

CLICK HERE to secure your spot for a Swim Video Analysis now!

OR, Contact me now to schedule a call and I’ll save you a spot for a session!

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.

Yes, You Really Can Meditate – and Here’s Why You Should

by fullcircle, posted in Blogs, Mindset

Yes, You Really Can Meditate – and Here’s Why You Should

Of all the loving, nonjudgmental and supportive methods we can use to practice self-care, maybe the most misunderstood and underused is meditation.

It seems like every time I mention it in conversation, someone says dismissively, “Oh, I could never do that! Stop my mind completely and just not have any thoughts at all? I don’t know HOW you do it!”

Too many people misunderstand the idea of meditation. So, they don’t even try it. So, they don’t ever get the benefits.

What are those benefits?

Ah… Let me share some…

  • Better focus and concentration
  • Improved confidence and self-esteem
  • Lower stress, depression and anxiety
  • Lower blood pressure
  • Improved circulation 
  • Less pain
  • Better memory and sleep

Sounds great, doesn’t it? All from a practice that requires no equipment and no money. Plus, you can do it anywhere – while walking, riding a bus, or sweating out an endless work meeting.

During meditation, you sit or lie comfortably and focus your attention on one simple thing – commonly your breathing as you inhale deeply through your nose and exhale slowly through your mouth or nose.

When your mind wanders or you remember an errand on your “to do” list, that’s fine. It’s going to happen. Our minds are CONSTANTLY generating thousands of thoughts. The goal is not to stop that process, but redirect yourself back to the breathing focus.

Just gently pull your focus back to your breathing, over and over, without judgment. I like to count to 25 and start over again.

Breathe in (1) Breathe out (1), Breathe In (2), Breathe out (2) and so on to 25.

Or, you might repeat a thought as you breathe – “Joy in…Anger out…”

It’s that simple. You’re not trying to reach ultimate enlightenment or control your thoughts. You’re just tapping into an ancient practice that has helped countless people pause during a busy day, take a few deep breaths, and slow it down for a few minutes.

You can do it.

Curious about Full Circle’s Triathlon Transformation program? We use mediation as a form of working IN to create energy to be able to train better, longer and stronger. 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