Tag: fullcirclecoaching

Rockstar Triathlete: Priscilla Westfield Quest to Become a Professional Triathlete

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete: Priscilla Westfield

Coach’s Comments:
I feel honored to be working with Priscilla on her quest to become the first African American professional triathlete.

Her love of going as hard as you can at every training session and race is awesome, but can get you into trouble. This is actually where we are working. To have a build, peak and recovery for her races and choose races to help her accomplish her goals and set new personal records will be what it takes for her success.

Her work ethic to get in the hard training and recovery necessary are what impresses me most. She is always up for the challenge of the training even when she questions it at first. It’s not just about the training but the logistics of having a periodized training plan that has a purpose are going to make the difference in her success.  Lets do this Girl- You Got This! – Coach Erinne

Age:
34

Profession:
Wife, Mommy, Summer Head Swim Coach and Sub-Fitness Instructor for the local YMCA.

Why you chose FCC to help you on your triathlon/health and wellness journey?
I chose FCC to assist me on my triathlon/health and wellness journey because I was AMAZED at the wealth of knowledge, motivation, and accountability demonstrated at one of the workshops I attended. Triathlon isn’t just a sport, but a venue to associate the lessons learned to life. FCC helps me stay disciplined, which inevitable spills over into my day-to-day life choices.

What is your “A” race for this season?
My “A” race this season would be ALL of them… No race will ever be perfect, but within each race are amazing learning opportunities, not to mention meeting tons of AWESOME people!!

Please share your BIG goals:
One of my BIG goals is to become the first Black Professional Triathlete

Tell me about your successes so far:
For my first year of training in the sport of triathlon, I have competed in several races this season:
Miami Mack Cycle Tri (1st AG)
Dare to Tri, Ft. Gordon (1st in AG)
Skidaway Tri in Savannah, GA. (1st Overall Female)
Jacksonville Tri Series (1st AG, 2nd Overall, 1st Overall, and Series Winner)
ITU Draft-Legal Sprint Distance World Championships in Gold Coast Australia (19th AG)
First time 70.3 Ironman in Augusta, GA. (12th in AG; 59th Div)

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:
The biggest improvements for me (HANDS DOWN) would be nutrition/health. Prior to training with Full Circle, I ate whatever I wanted. Now, instead of living to eat, I eat to live. I’m am more cautious about what I eat. I ask myself, “Is this going to benefit my body in some way?” If the answer is no, I save it for my treat days.

Name 2 or 3 things that have made the biggest difference in your journey:
1. Nutrition
2. Accountability
3. Surrounding myself with encouraging and supportive people

What excites you the most about being involved in triathlon?
The adrenaline of the race! Fighting through the water, flying at high rates of speed down a hill, and digging deep at the end for sure!

What would you say to another person who was on the fence about joining our training program?
Life is short… DO IT!

 

P.S.
This could be you!  If you are interested in learning more about Full Circle Coaching call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  http://www.scheduleyou.in/5ZIsVaU

Don’t forget to visit us on your favorite social media where we post tons of videos, information about triathlon events and training and nutrition tips.

Metabolic Testing; Which is Best for YOU?

by fullcircle, posted in Blogs, Testing

Metabolic Testing; Which is Best for YOU?

Our recent webinar about Metabolic Testing was co-hosted by Connie Sol, PhD, of the Science of Fitness.  Find out which test is best for you by watching this recorded webinar.  It has all the details you need to decide.

Our webinar was so well-received that I decided to share the information publicly.

Use this link to watch recording:
https://zoom.us/recording/share/a3Gdbos_wLKeW0UV_On6BpYSTaRi81DdYjfKVS25RPGwIumekTziMw

Click HERE to learn more and select your package.

Triathlon Package $499
Bike to Run MEP; Obtain MEP on bike, rest then obtain MEP in run to determine fueling efficiency and supplementation needs.

Blood Lactate Threshold $299
Determine lactate threshold to obtain maximal heart rate, lactate threshold, training zones.

Combo VO2/MEP $449
Both tests in one session.

Combo MEP & Blood Lactate $479
Both tests in one session.

Metabolic Efficiency (MEP) $399
Measures efficiency of energy burning; ratio of fat to carb as the intensity of exercise increases. Guidance provided on how to implement findings to your training.

VO2 Max $299
Measures maximal capacity to deliver blood to working muscles. Includes lactate threshold & training zones.

Also, listen in to this recording of an actual Metabolic Efficiency and Lactate Threshold Results and Review as well as details about how to use the test results and nutritional timing.

https://zoom.us/recording/share/xtJL7vm7SV7gy4C99HfqXZ85HYsF_Ocl4BUF9GxVPKawIumekTziMw

I invite you to schedule a call with me today or, text me at 786-586-6057 to request an appointment.

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

I’m About to Blow Your Mind

by fullcircle, posted in Blogs, Nutrition

I’m about to blow your mind…

O.K. are you ready for this?  This is so crazy!
Research shows that what you believe to be TRUE about foods largely determines how foods affect your body.
There was a study done where two groups of participants were given the SAME milkshake, but one group was told that it was ‘a 620 calorie indulgent shake’ while the other group was told it was a ‘120 calorie diet shake.’
The result was mind-blowing.
Those who believed they were drinking the indulgent shake felt more full and reported feeling how you’d expect someone to feel after a high calorie meal.
The other group did not report the same appetite suppression or feelings of fullness.
This goes on to widely apply to how foods affect our bodies over the long-term. If we believe we’re making ourselves fat despite consistent good choices, there’s a chance your thoughts can actually make that a reality.
And this is precisely why you can’t carry guilt with you over foods you eat. When you’re making the right choices 80% of the time, there’s no need to feel guilty about your 20% foods.
As this study shows, that negative thought process can actually have a greater negative impact on your body than the food itself.  So, consider this next time you go to beat yourself up over a “wrong” choice.
I hope this is as fascinating to you as it is to me! Hit reply and share your thoughts or if you’ve ever experienced this phenomenon yourself!
Yours in Health,
Coach Erinne Guthrie

 

If you can relate in any way, I invite you to link here and schedule a call with me today or, text me at 786-586-6057 to request an appointment.

 

 

 

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

Time Isn’t The Issue

by fullcircle, posted in Blogs, Mindset

Time Isn’t The Issue

Here at FULL CIRCLE COACHING, we’ve most often seen TIME cited as the biggest challenge for people around sticking to a fitness and nutrition program.

 

But you see, time as the obstacle is simply a myth.

 

I get that you are busy. So is the rest of the world. And every person thinks they are simply the busiest one.

 

So, why is it that some people are able to make time for health and fitness and others are not?

 

Simply put, it’s an issue of priority.

 

It takes no more time to consume a healthy meal than an unhealthy one. And it takes simple rearrangement, scheduling, and commitment to make fitness happen.

 

You can pick up healthy fast food as quickly as unhealthy fast food.

 

When it comes to exercise, instead of saying “I don’t have time,” we should rather say “it’s not a priority for me right now.” Because that’s the more accurate and hard truth.

 

Take an honest look at yourself. Are you currently prioritizing fitness and nutrition or are you falling victim to the time excuse?

 

We’ve helped so many clients overcome this! Once you fall in love with what we do here at FULL CIRCLE COACHING, you see your body start to change, and you become part of our amazing community, you’ll always find the time!

 

Are you falling victim to time? Hit reply, and let me know so that I can give you some support!

 

Wishing you well,
Coach Erinne

If you can relate in any way, I invite you to link here and schedule a call with me today or, text me at 786-586-6057 to request an appointment.

 

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

JUST DO IT! Says Rockstar Triathlete Jennifer Rico; You’re never too old, too fat, or too broken to try something new that will change your lifestyle for the better

by fullcircle, posted in ROCKSTARS

JUST DO IT! Says Rockstar Triathlete, Jennifer Rico;
You’re never too old, too fat, or too broken to try something new that will change your lifestyle for the better.

Coach’s Notes:
Jenn although you ended up doing a duathlon FOR NOW, triathlon is just around the corner as your swim is getting stronger by the day.  Thanks for being a part of my first Couch to Tri program and proving that it works!  TWO, podiums in 8 weeks…….. Amazing!  I can see how hard you worked to accomplish your goals.  Way to go girl!  See you at training! – Coach Erinne Guthrie

 

Age:
40

Profession:
Finance Manager for the Department of OBGYN at University of Miami Miller School of Medicine

Why you chose FCC to help you on your triathlon/health and wellness journey?
I was in an exercise slump and wanted to do something different to re-energize my workout routine.  I was about to rejoin a Crossfit gym right around July 4th, by chance, we had some friends over for dinner and the conversation of triathlon came up (he competed in ironman and such).  Training or even doing a triathlon had never crossed my mind, but after that night I thought why not!!! So for the next few days, I contacted different training groups and Erinne provided the best coaching advice and strategies, and she invited me to try it out for a week.  After a few days of training, I was hooked!

 

What is your “A” race for this season?
Since I didn’t start training till mid summer, I’ve only had the chance to compete in 2 duathlon races; Trilogy #3 and Trilogy Bonus.  I’d say Trilogy #3 was my “A” race this season because that was my first race, EVER! All I wanted to do was to finish the race.  But when I ended up on the podium in 3rd place of my age group, I just couldn’t believe it!

Please share your BIG goals:
Within the next 4 years, I want to take first place in age group in the Trilogy race series

Tell me about your successes so far:
2 for 2 on the podium and PR all around, notbad for a newbie!  3rd place in my first duathlon race and 2nd place in my second duathlon race (I was 25 seconds behind first place finisher, need to work on my strategies).

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: 

Swim – I started out as a non-swimmer and could barely doggie paddle my way across the pool.  After 2 months with Full Circle, I now can swim freestyle properly and successfully swim 50-100m without stopping.

Bike – I knew how to ride a beach bike but training on a road was a different story.  The nuances of constantly changing gears and the tricks to balance on the bike while taking a drink a of water, all new to me.  After the first race, I realized that I needed to work on my cycling speed because I was only averaging 14.1 mph. I Worked hard for the following 4 weeks and improved to 16.5 mph on the second race.

Run – Running was something I picked up about 7 years ago (all thanks to Crossfit), I used to hate running before that.  I knew I could do the sprint distance, I just needed to work on my pace.  Because I have a dance background, turning my feetoutwards was natural for me.  However, to be a proper and more efficient runner, I’ve had to be more conscience about keeping my legs and feet parallel (which feels super weird). And the difference on the 2 races were 9:07/mi to 9:01/mi and 10:13/mi to 10:10/mi, which cut the total running time down by 17 seconds. And my T2 on the second race was 1:17, that’s definitely one for the record book!

Nutrition/Health – I’ve been on Paleo/Keto for a while, so instead of the gel packets during the race, I use almond butter packets. 

Name 2 or 3 things that have made the biggest difference in your journey: 
1. Training with the Full Circle Tribe that have the same goal and are there to help/cheer/support/motivate/inspire/push/encourage each other!
2. Visible improvement of my skills in all 3 sports
3. Already planning for next season’s races

What excites you the most about being involved in triathlon?
That rush of adrenaline at the starting line and seeing fellow teammates pushing to PR.

What would you say to another person who was on the fence about joining our training program?
JUST DO IT!  You’re never too old, too fat, or too broken to try something new that will change your lifestyle for the better.

 

 

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  http://www.scheduleyou.in/5ZIsVaU

Don’t forget to visit us on your favorite social media where we post tons of videos, information about triathlon events and training and nutrition tips.

Why They Sabotage You

by fullcircle, posted in Blogs, Mindset

Why They Sabotage You

If you’ve ever been on a powerful mission to get healthier, eat better, and be consistent with your exercise routine, you may have noticed that certain friends and family aren’t in love with your new-found dedication.

And it’s not because they don’t love you. It’s because it’s hard for them to see you change.

Maybe they think you won’t be able to have as much fun because you’ll stop being as social. Maybe they’re irritated by your refusal to eat something they just baked. Maybe they’re upset that you declined Saturday morning mimosas in favor of hitting the gym.

I’m here to tell you that this is normal, that you can’t give into the pressure, and to

help you understand why this is happening.

First, when your decisions aren’t aligned with what they desire from you, people can get upset. But this isn’t about you, it’s about them. Hold your ground and lovingly explain WHY you’ve made your choices. It’s then up to them as to whether or not they choose to accept it.

Second, it holds up a mirror to them. It makes them consider their own shortcomings or failure to stick with routines or focus on healthy habits. This is very uncomfortable for people when they aren’t ready to receive it.

As a friend, lover, or family member, one of the best things you can do for others is take care of yourself and become the best version of YOU. The next best thing you can do is invite them along for the ride.

So, does this remind you of anyone in your life right now? Is there a conversation you need to have?

For those of you who are already working with us here at Full Circle Coaching, we want to make life easier on you and better for them. Bring him or her in for a workout with you. We promise to care for them and give them an amazing experience. And hopefully, we even give them an “aha moment” that gets them excited about pursuing goals similar to you.

If you’re training with us, hit reply and tell us a little bit about how this resonates (if it does), and if you aren’t training with us, we’d love to have you in for a free week/session. Just reply and let us know you’d like to take advantage of this. We’re here to support you and those you care about!

Wishing you well,
Coach Erinne

If you can relate in any way, I invite you to link here and schedule a call with me today or, text me at 786-586-6057 to request an appointment.

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

Buffer Foods vs. Trigger Foods

by fullcircle, posted in Blogs, Nutrition

Buffer Foods vs. Trigger Foods

When it comes to dealing with cravings there are two approaches I like to take with clients (in addition to simple prevention strategies).
I want to make you aware of two food classifications that can either make or break your ability to stay on track with your nutrition and avoid giving into cravings: buffer foods and trigger foods.
Buffer foods are foods that allow you to, with a small amount of indulgence, get rid of the cravings and thereby take in far fewer calories than you would have if you gave into the craving. Buffer foods typically include things like peanut butter, green smoothies, extra dark chocolate (or other items with cocoa). Think foods that give you the sweet or fat sensation but that you don’t want to eat a whole lot of.
Trigger foods typically increase cravings and caloric intake. For example, if you give into a craving for pancakes for breakfast in the morning, your blood sugar will spike and crash. You’ll get hungrier faster, eat more throughout the day, and have stronger cravings for starches and sugars.
Try replacing your trigger foods with buffer foods and see how your cravings and hunger are affected. Another option is adding more nutrients to your trigger foods. For example, make your pancakes with almond flour or add grass fed collagen, or greens powder to your normal pancake batter. See a recipe below on what I like to do.
What buffer food or added nutrients  are you going to try?
Eat with grass fed butter and real maple syrup or raw honey instead of synthetic sweeteners.
For added blood sugar stabilization have 1-2 capsules of  Himalaya bitter melon extract
Wishing You Well,
Coach Erinne Guthrie
I invite you to link here and schedule a call with me today or, text me at 786-586-6057 to request an appointment.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

P.S. I am putting together a 6 week Holistic Lifestyle Online Workshop. Please reply here if you want to be notified when I send out the information.

Should I Go Long?

by fullcircle, posted in Blogs

Should I Go Long?

That is always the question of many newbie triathletes after their first season of triathlon or even after their first sprint. Well…… It depends…….. on a lot of things.

If you are looking to get faster in a sprint distance triathlon then the answer is no and yes!

If your main goal is to get faster for a sprint triathlon riding over 50 miles and running over 8-9 miles is kind of over kill and can actually lead to undue fatigue so that you are unable to get the speed work that is necessary to actually get faster at the sprint distance.

Every once in a while, going longer is great but there are guidelines. If you go too long too soon you can suffer and injury which will then set you back.

So, when you are not racing long it’s a is a waste of precious time and effort that could be spent on more quality training to go too long.

Shorter and faster training you can recover from quickly will get you faster, in less time. But at the same time 1 weekly long swim, bike and run at zone 1 is absolutely essential to improve your aerobic capacity and speed but too long is not appropriate when racing short.

Now, if you are training long course which is a 70.3 or IRONMAN then yes you must go longer. However, so many athletes go too long too soon and too fast without building up strength and speed first.

Many long course athletes wonder why they can’t get faster at the long course distance and it’s because they are fatigued from all the volume.

If you never train fast you are not likely to race fast at any distance.

Adding 30 min each week to a long ride and 10 minutes to your long run can be a good rule of thumb to follow. These are meant to be easy low zone 1/2 efforts to improve aerobic capacity and aerobic threshold.

Wishing you well,
Coach Erinne Guthrie

I invite you to link here and schedule a call with me today or,
text me at 786-586-6057 to request an appointment.

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.

How to Succeed

by fullcircle, posted in Blogs, Mindset

In his book Eat that Frog, author Brian Tracey suggests tackling the biggest, hardest challenge you face each day first thing– this is the FROG.

For you, it may be a work project, a difficult conversation, or something else you’re potentially less than excited about.

If that challenge for you is getting your workout in, consider doing it first thing in the morning. And if you’re not a morning person, I get it. However, if morning is the only time you are guaranteed to get it done (with a little willpower when you hear your alarm clock), it’s something you should strongly consider. Science and physiology proves that cortisol levels are highest in the morning and you will have more energy for a better quality more productive workout in the morning. See this chart to show natural cortisol and melatonin hormones in a balanced body. The key is getting to bed early enough to get the minimum 7, preferable 8-9 hours of sleep.  This is also why I have all my training sessions in the morning!

Some of Tracey’s other recommendations are to spend a few minutes pre-planning each week and each day for maximum productivity. What we don’t realize is that a little bit of planning can literally save us hours and hours every week and help us get it all done when getting it all done feels nearly impossible.

So, how can you better plan each day and each week?

Do you need to consider your workouts as the FROG you eat each morning so that it’s out of the way?
Let me know your thoughts by replying!

Wishing you well,
Coach Erinne Guthrie

I invite you to link here and schedule a call with me today or,
text me at 786-586-6057 to request an appointment.

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.

Dime, Le Vas a la Rueda?

by fullcircle, posted in Bike, Blogs

Dime, le vas a la rueda?  Pregunto si conduces extremamente pegadito al ciclista que tienes al frente para beneficiar de su velocidad?

En el mundo de ciclismo el tema y definación de “Drafting o Slipstreaming” / “ir a la rueda” es una técnica a la cual dos objetos en movimiento se alinean en grupo para reducir el gasto de energía para mantener velocidad con menos esfuerzo.

Entiendo que nuestro tono puede sonar un poco agresivo y por esto demoré meses en publicar este escrito, pues no es mi entención ofender a nadie, pero me siento un poco cansada de aguantar mis sentimientos y he decidido utilizar este escrito como una oportunidad de enseñanza.

“Yendo al la rueda” como ciclista en un triatlón que sea “Non-draft legal” es hacer trampa, y NO existe ninguna exepción ha esta regla.  Estoy cansada de ver ciclistas de buen atletisismo aprovecharse de ir a la rueda cuando los oficiales no están mirando y se aprovechan.  Me enfurece cuando veo que un atleta de ciclismo lo hace, ni hablar cuando noto que un grupo de ciclistas lo están haciendo durante una carrera.

Cuando vuelan pasandome u otro ciclista les hago saber que están yendo la rueda me responden con las escusas como “No lo puedo ayudar” o “Todos los de mas lo hacen.”

Es una j****a pena que estas personas no respetan las reglas y en vez escogen hacer trampa.  Y me enfurece mas cuando los veo parados en el podio celebrando su victoria cuando en actualidad les han robado el puesto a otros.  Ustedes saben quienes son, y seguramente no es solo esto en sus vida que actúan deshonestos!

Yo tengo una solucion que quizas los directores de carrera deberían considerar e invertir.  Cada chip de sincronizacion  puede tener un “GPS” y durante la carrera cada ciclista que se pegue  dentro de tres largos de bicicleta por mas the 15 segundos recibirá una penalidad (esta idea me la propuso mi compañero) y me encantó!

No tomen esto a mal, a mi me encanta “ir a la rueda” per solo en carreras que son especificamente carreras designadas de “ir a la rueda.”  Tambien utilizo esta técnica durante prácticas en grupo y para mi propio entrenamiento.  Pienso que se debe practicar esta técnica durante el entrenamiento ambos ciclismo y triatlon.  Pero la verdad es que es triste cuando estoy en medio de una carrera y otro ciclista o grupo de ellos me van a la rueda y pasan volando en frente de mí.  Yo podría seguirlos y hacer lo mismo, y tal vez usar la misma escusa que ellos, pero no lo hago, y no lo haré nunca, ni siquiera por el costo del podio.

Pienso que otra solución seria hacer todas las carreras de triatlón legal “ir a la rueda.”  Pero tambien es mas peligroso conducir de esta manera con “aero-bars,” así que no creó que esto suceda pronto.

Ya que me desaogué…
Por favor mire este enlace que contiene una lista de las reglas más violadas durante carreras de triatlón.

Espero que no haya ofendido a nadie, solamente deséo educarlos sobre las reglas, y no se preocupe que si los véo “yendo la rueda” durante una carrera, se los recordaré!

Si desea saber mas sobre nuestro programa sobre ciclismo esencial haga una cita telefonica usando este enlace.

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.