Tag: fullcirclecoaching

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

Are you missing something in your training?

by fullcircle, posted in Blogs, Mindset

Are you missing something in your training?

I have been in somewhat of a brain fog for the last week since completing RAAM, Race Across America. Riding your bike 75-100 miles a day for 8 days with less than 8 hours of sleep total can have major negative affects on the brain and body and recovery for myself and the whole crew is a priority.

It’s a good reminder that if you want to be able to perform at a high level, It is not just the training that makes it happen.

You must include a supportive lifestyle so you can achieve the results you desire and be functional in your life outside of triathlon.

So, I’m asking you to look at your day-to-day routine.

Are you recovering from your training on a daily basis???

Do you take the time to SLOW DOWN after a workout and do some breathing and stretching, and speak some words of gratitude to yourself for getting up and hitting your workout and intervals.

Are you fueling your body with good, clean nutrition and fresh spring water every day so that it can show up for you?

Clean nutrition is needed before, during and after training to get the best out of your body.

Your mind and body will certainly let you know if they are not getting what you need. BUT, are you paying attention to the signs.

You can only ignore the messages your body is sending for so long. After that illness or injury will occur so the body makes sure it gets what it needs!

I love that.

Sometimes we are so focused on the outcome, we forget that the most important thing is the journey, the day to day, and the details!

If you are always pushing and struggling and not enjoying, smiling, laughing and having fun… WHAT”S THE POINT!!!

I ask you to pause today and assess your lifestyle, nutrition and recovery process. See where you can then give yourself what you need that may be missing.

Perhaps after a workout, you lay under a tree and look at the clouds and gently stretch and breath slowly; Before a training session you make sure you are fueled with good clean nutrition to get the job done to perfection, and then sit in mediation after and be grateful for your strong successful body that does everything you ask of it; Or schedule a massage, spa day, or fun outing with friends.

Let’s create some joy and bliss for ourselves around all this training!

What would happen if you took a whole week to nurture your body and mind surrounding your training????

Curious about Full Circle Coaching’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.

I will never leave my nutrition in anyone else’s hands again!

by fullcircle, posted in Blogs, Nutrition

I will never leave my nutrition in anyone else’s hands again!

“Let thy food be thy medicine” Hippocrates

As most of you know I just completed RAAM- Race Across America, The toughest bike race in the world. My sole responsibility on paper was to ride my bike as fast as I could as part of a team of 4 cyclists. We would have a support crew that would take care of everything else.

Although we did have the ability to list all the foods we wanted to eat during the journey, actually getting the food we needed was another story.

Our team were all rookies at this whole adventure and our RV broke so many times the food preparation really didn’t happen as I had hoped.

It nearly cost me the race!

Lack of adequate nutrition (carbs, fat and protein) along with 2 desert rides in the heat of the day between 10am – 3pm, where I got super dehydrated, followed by two massive climbs up to 8,000 feet and then 10,000 feet wiped me ALMOST out!

I was left pretty useless!

I was letting my team down but I had no gas in the tank. I think a little bit of Altitude sickness at 10,000 feet also didn’t help.

To their credit none of the crew were athletes or ate very healthy, so when I was asking for my clean food, I got blank stares looking back at me!!

I had to explain real food; “You know, protein like chicken, steak, turkey; Carbohydrates like potatoes, gluten free pasta and rice; And yes vegetables. I need these foods every single day without training and even more so on this non-stop 8 day race!

Of course I ate my sports nutrition during my rides but it got old quick.

My main source of nutrition on the bike was Vitargo plain, with watermelon Body health electrolyte powder, Go Macro Bars, Clif Bloks, Organic Baby Food, Endurance Tap Maple Syrup and Perfect Aminos.
(If you’re a member, please visit the website for links & promos on some of these products)!

Off the bike, eating drive thru food like McDonald’s was not an option for me, during RAAM or EVER!

I don’t eat gluten and if I did I would not be able to ride! So I had to take my power back and start getting what I needed to complete this race.

Once I started educating the crew a little more about real food, my energy came back and I got my power back. I actually got stronger every day we rode.

It was very tough and dark in those first four days being so nutrition depleted and sleep deprived (no sleep at all the first 3 days- and about 7 hours total for 8 days)

I really don’t know how I survived!! (Yes I do! I have an IRON will and I am a BADASS!)

I’m so grateful I know what real food and clean nutrition is and what my body responds to.

That’s why I’m so passionate about helping others learn what foods work for them and their metabolic type and lifestyle with my 6 week Nutrition Essentials Course.

Because of this clean nutrition, I was able, along with my 3 other team mates to do the unthinkable and ride 8 days non-stop in a relay style race format, 3078 miles to raise awareness and money for 4Kids. (www.4cyclsits4kids.org)

It really is so simple to eat healthy but I’m always so shocked how few people know how to do it!

Anyway, my first big meal when I finished was a 5 Guys Cheese Burger (no bread) and french fries and a chocolate milkshake!

So yes, I eat fast food every once in a while, but only in rare occasions.

The next day a I ate a huge steak and tons of broccoli and an amazing creme brule’ – Lord knows I deserved it!!

Want to learn more about my nutrition essentials program?? The next 6 week course starts soon!

Curious about Full Circle’s Triathlon Transformation program or NUTRITION ESSENTIALS Program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon/Nutrition 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.

Rockstar Triathlete Courtney Rivkind is an Inspiration

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Courtney Rivkind

Coach’s notes:

I absolutely LOVE Courtney’s “yes I can attitude.” Everything was brand new to her and despite being unsure, she dove headfirst into training and actually did way more than she even knew she was capable of or knew she had the desire for. That is what can happen when you trust the process and your coaches. It is truly a beautiful thing. She was a part of my Beginner Triathlon Program (VIP version). SO SUPER PROUD of you COCO! You are a true ROCKSTAR Triathlete. Let’s get that Olympic done next!

Age:

31

Profession:

Hospitality/DJ

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

My friend Matt Kush started training with Full Circle and completed three sprint triathlon within a few months. He spoke very highly of the team and told me they help people at all levels of their triathlon journey.

What is your “A” race for this season?

To complete at least one sprint triathlon a month and then hopefully do my first olympic distance triathlon!

Please share your BIG goals:

To complete an Olympic Distance Triathlon within 6 months!

Tell me about your successes so far:

Finished my first sprint triathlon and placed third in my age group!

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:

  1. Feeling confident to swim longer distances in open water
  2. Biking at a much faster pace
  3. Pacing my run- in my first sprint triathlon finished with my strongest time yet.

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

  1. Learning how to breathe properly when swimming
  2. Pacing my run/negative splits
  3. Taking private coaching sessions as well as group sessions

What excites you the most about being involved in triathlon?

Being disciplined, staying fit and healthy, inspiring others to join, traveling to places to race, and the community the triathlon world brings.

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

Full Circle Coaching is amazing at easing you into training. You never feel overwhelmed with the workouts. They customize a plan for you, so you are ready to become a triathlete!

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.

Transformation Is a Process, Not an Event

by fullcircle, posted in Blogs, Mindset

Transformation Is a Process, Not an Event

I see so many people get frustrated with their triathlon training or healthy living plans.

They try to follow their training programs and eat right for a little while.

But then they give up when they don’t quickly, magically become what they want to be – a fast triathlete, thinner, stronger, etc.

So, let me remind you: Transformation is not an event. It is a PROCESS. And that process is comprised of countless decisions and choices you make over time.

These build on each other, bringing small changes that then manifest into the bigger results you’re seeking.

I’m reminded of the Rule of 10,000 Hours, which Malcolm Gladwell wrote about in “Outliers.” He found that genius-level achievement is only possible after putting in that much time. (And don’t worry – you’re not trying to reach genius level, here!)

This is true for any of the great athletes of our time.

They did not start great!

Mohamed Ali, Serena and Venus Williams, Mark Allen, Katie Ledecky, Michael Phelps, Michael Jordan

It didn’t happen magically after they practiced for a few weeks, right?

And, what’s best, you don’t have to spend 10,000 hours swimming, biking and running or eating clean to reach your goals. Remember, these athletes changed the world.

You just want to change yourself.

You’ve got to wrap your brain and your heart around this impactful idea: Success takes time, no matter what the endeavor.

So develop your plans. Align your priorities. Do what you need to do to ensure that you’re following your training plan, eating right, managing stress, and maintaining a positive outlook on a daily basis.

You’ll learn the intricacies of your body and mind. You’ll discover what moves the needle and what doesn’t. You’ll make progress along the way and learn to overcome disappointment and set backs as those are part of the process.

The rest will come – IN TIME.

Curious about Full Circle Coaching’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.

Photo by Brett Jordan on Unsplash

It’s All About Action Not Motivation

by fullcircle, posted in Blogs, Mindset

Photo by Brett Jordan on Unsplash

It’s All About Action Not Motivation

Have you heard the expression, “Fake it till you make it” and wondered what that meant?

It’s simple (and super-helpful).

It just means that you need to do the right thing for yourself, whether you feel like it or not.

When we’re talking about making healthy choices, you can’t always wait until you’re “motivated” or you might be waiting a long time.

  • Novelists don’t wait till they’re “motivated” or inspired. They get up and write every day.
  • Olympic athletes train every day, even when they don’t want to.
  • And you have to suit up and show up for your workouts and other healthy choices even when you’re more motivated only to get back in bed.

In order to reach your goals, should you wait till you feel like doing the work – or buckle down and get it done, knowing you’ll feel so much better when it’s done?

There’s really no choice.

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.

Let nature support your health

by fullcircle, posted in Blogs, Mindset

Let nature support your health

We are all part of nature, products of the world just like the flowers and the birds and the oceans.

It’s easy to forget that sometimes, but it’s true.

And summertime can help us lock back into that innate power and energy as an endless resource for healthy living. Science verifies that merely being outside more lets nature improve our bodies, minds and spirits.

So, get out there and know that you’re doing something smart for yourself every time you step outside. Soak up the sun and fresh air and let it work its wonders on you.

  • Being exposed to nature helps us feel better emotionally.
  • It lowers blood pressure and eases muscle tension.
  • It connects us to other people, to the world, and even to the universe.
  • This is true whether you hike in the mountains or stroll in your local park, swim in the ocean, bike on the road or run on the beach.
  • Trees reduce noise and improve air quality. Imagine all they do for humans!
  • Our bodies need sunshine and Vitamin D, so get your boost walking, jogging, or biking outside today.
  • Put your hands in the earth, prune your bushes, and plant new flowers. The symbolic implications are rich!

If you’re like the rest of the world, you’ve been spending too much time inside these last two years, looking at screens and sitting.

This summer, let nature works its magic on you. You deserve it.

Curious about Full Circle’s Triathlon Transformation programs?
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.

Rockstar Triathlete: Christine Coppola is back!

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete: Christine Coppola is back!

Coach’s Notes:

Christine is such a Rockstar Triathlete. We heard from her a few weeks ago regarding her nutrition transformation and here she is again getting within 15 minutes of her PR at the 70.3 distance at Eagleman 70.3 last weekend, after taking a few years off from the sport.

She raced Puerto Rico 70.3 in March finishing with a 5:54 and now at Eagleman in June she raced with a 5:33 Finish; the girl is back and on her way to accomplish a new PR of sub 5:15 before the end of 2022!

The big secret Christine figured out is that action creates motivation. She started training with us and the improvement and confidence just keeps growing. The results speak for themselves. Way to go Christine!

Age:

45

Profession:

VP, Human Resources

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

I tried many times unsuccessfully to get back into endurance sports after taking time off. Each time I got frustrated and found it hard to balance personal, professional and sports- So I reached out to Full Circle Coaching.

What is your “A” race for this season?

I had Eagleman 70.3 as an “A” race, but now going to go for another 70.3 for the end of 2022

Please share your BIG goals:

I want to hit my former 70.3 PR of 5:15, go sub-5 for my next 70.3 after that and then get back to full Ironman distance racing again. I also want to complete the Alligator Swim solo in September.

Tell me about your successes so far:

Trying to get back to triathlon was frustrating for me. I took so much time off that I was in really bad shape. My eating habits were terrible too. With the help of Full Circle Coaching, however, I was able to get back, get over my fear on the bike, clean up my nutrition and come within ~15 mins of my PR in just 6 months.

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:

  1. 1st Place, 2021 Alligator Lighthouse 8 mile swim, 2 person relay

2) Conquering crippling fear on the bike and getting back under 3 hrs for 56 miles in 70.3

3) Feeling good running- getting under 2 hours off the bike at 70.3

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

  1. Nutrition for SURE
  2. Work on confidence utilizing things like tapping, visualization etc
  3. Following and trusting the plan

What excites you the most about being involved in triathlon?

Feeling good and fit, hopefully inspiring others who may be having a tough time coming back or getting started again after pregnancy, being a role model for my son.

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

You have nothing to lose and everything to gain. Everyone needs support and guidance.

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.

Invest in YOU

by fullcircle, posted in Blogs, Mindset

Invest in YOU

We can all say we’d like to make certain changes in our lives. But change is hard sometimes.

It’s one thing to say you want transformation, but another to actually make it happen.

Really bringing about change requires investments that most people are simply unwilling to make. 

It takes time, money and energy to transform any area of your life. Simply put, it doesn’t come easy.

But here’s the way to look at it:

As an investment.

Yep, every time you take a right action to reach a goal, you’re investing in yourself.

You’re increasing the chances you’ll succeed.

You’re paying your future self with sacrifice and dedication that will pay off in time.

For example, You might not want to eat healthy or exercise every day. 

But you know that each healthy meal and each workout is improving your quality of life, today and in the future. And it will all pay off one day in the same way – whether with a short-term goal like losing weight for summer, signing up for your first triathlon, or the long-term goal of staying healthy as you age.

Besides, “instant gratification” is so overrated. Invest in yourself! Success will be so much richer because you did.

Curious about Full Circle’s Triathlon Transformation programs?
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.