Tag: Ironman Alaska

Practice Extreme Ownership of Your Life

by fullcircle, posted in Blogs, Mindset

Practice Extreme Ownership of Your Life

Have you heard the phrase “extreme ownership” yet?

It means accepting that you are responsible for all the factors determining whether you successfully reach a goal, not just the elements you directly control.

Those factors in your control can include your thoughts, actions, decisions, responses to emotions, and how you communicate with those around you. 

Those factors outside your control? Well, that’s just about everything and everyone else!

Just working, having a family, taking care of yourself… it can all seem so overwhelming, like you are being pulled in a dozen different directions all the time, with outside forces playing havoc all over the place.

Add a triathlon training program to the mix, and things can spiral, but you don’t have to!

How can you be expected to take any kind of ownership amid all of that?

Well, it’s capsulized in the book “Extreme Ownership” by two Navy Seals, and some of its lessons are summarized in this list of 7 takeaways we can all apply to our own, non-combat situations – including our determination to build a healthy lifestyle.

  1. Seize accountability, don’t avoid it. When something goes wrong, figure out what happened so you can learn from it. 
  2. Standards are what you tolerate. So, stand for excellence – which still allows you to have an off day sometimes.
  3. Understand your WHY. Be sure you’re clear about your motivation. If you’re not sure, take the time to gain that clarity. Share it with anyone who needs to know.
  4. Develop a simple plan. This means understanding the difference between “simple” and “easy.” Look for ways to remove complications, roadblocks, and doubt.
  5. Make choices based on your priorities. The authors were war veterans, so they know all about living amid chaos. In high-pressure situations, prioritize the most important tasks and do them first.
  6. Trust yourself and your advisers. You know when you can rely on your own expertise, and when it’s necessary to seek outside advice.
  7. Discipline brings freedom. By practicing little acts of discipline, like making your bed when you wake up, you’re creating the mindset that will drive you through each day.

“Take ownership of everything in your world. Take ownership of your mission, of your future, and your life,” the authors say. “Lead yourself… to victory.”

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to apply.

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.

5th Place Overall Female at 8 mile swim race – Rockstar Triathlete Swimmer; Christine Coppola

by fullcircle, posted in ROCKSTARS

5th Place Overall Female at 8 mile swim race – Rockstar Triathlete Swimmer; Christine Coppola

Coach’s Notes:

Yes, you’ve heard about Christine before, but I just had to give a shout out about her awesome swimming success!

She grew up a swimmer and knows how to swim but is still thriving as an adult, working on form and technique to achieve big dreams and goals.

We do not get to train together in person because of her work and family schedule, but she follows the workouts and asks questions in our group chat with access to all the coaches and the rest of the tribe. We review her technique on the monthly video analysis zoom calls and keep her on track toward the dream goal.

So many veteran triathletes think there is nothing more they can do to get faster and stronger but nothing could be further from the truth. I KNOW every single athlete I work with can implement my systems and continue to improve race after race after race. There is no limit!

Way to trust the process Christine, your attention to the details are paying off dividends.

Let’s get that sub 5 hour 70.3; You are so Ready!

Age:

45 (shhh lol)

Profession:

Vice President, Human Resources at NBCUniversal 

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

To stay focused and organized and tap into expertise. 

What is your “A” race for this season?

Alligator Lighthouse Swim, maybe one more before the end of 2022 – TBD!

Please share your BIG goals: 

I would love to keep doing long, open water swims and get faster swimming, I would love to do another full ironman in 2023.  

Tell me about your successes so far:

This year I did two 70.3s and felt really good getting back to racing more.  Last weekend’s 8 mile Alligator Lighthouse open water Swim was a big accomplishment for me – I went in just wanting to finish strong but really wanting to finish top 10. 

I was really happy with my performance and the execution went really well. 

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: 

Swim – able to do an 8M swim in open water and get 5th place; Bike – had a great bike split in Eagleman; Run – felt so great on the run for Eagleman as well.  Nutrition – participated in the Nutrition Reset and Nutrition Essentials this year which I think had a huge impact on my ability to perform but also just feel so much better.  I’ve cleaned up my diet, but also have taken the time to do things like meditate as a result and it helps me in all areas of my life – athletics, professional and personal. 

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

1. Nutrition and holistic approach to cleaning up lifestyle
2. Race preparation:  taking the time to visualize, prepare and plan makes a huge difference in execution on race day
3. Giving up control a bit and listening – doing things differently than perhaps I was used to in the past. 

What excites you the most about being involved in triathlon?

Feeling good and being active; racing

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

What do you have to lose?  It is so helpful to have the counsel and input of coaches who have the experience and expertise. 

CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAM?

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.

Know Your Why

by fullcircle, posted in Blogs, Mindset

Know Your Why

You know what you want; Health, look good naked, increased energy, cross the finish line in a triathlon, get faster, etc, etc.

It’s just as important to know WHY you want it.

Check-in with your values and motivation for the answers.

It’s simply not enough to just WANT to be healthy, to be at the right weight, to do an Ironman, to stay fit and strong.

If that’s all it took, then we would have no health problems in a society of lean, supple people achieving all their goals simply and easily.

Yes, it’s important to want to develop healthy habits, but without knowing WHY you want to reach a goal, you’re less likely to reach it.

So, think about it right now. What drives you? What is your why?

What keeps you going when things get hard? How will it feel to achieve that goal and tap into the emotions of it now!

  • Maybe you want to train for a triathlon, 5k, or marathon
  • Maybe you want to slim down to be able to move with freedom and love the way you look
  • Maybe you want to prevent future health problems your parents had

It doesn’t matter WHAT your WHY is — only that you know what it is and can clearly focus on it whenever you need to.

When you know your why you are much more likely to do the hard things that come up on the journey to accomplishing these goals and dreams.

Now, get to work. You got this.

Curious about Full Circle’s Triathlon Transformation program?
This program can help you with all of the above goals and more!

Use this link to set up a call today

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.

Self Care? Check!

by fullcircle, posted in Blogs, Mindset

Self Care? Check!

Life gets hard sometimes, doesn’t it? 

Overwhelming sometimes, too.

Or just – well, A LOT, right?

Between the stresses of daily living and trying to make smart improvements, you can forget to press the “pause” button every day to take care of yourself.

That’s why I want to talk about making a Self-Care Checklist to help.

Now, let me emphasize that there’s not “one size fits all” approach to self-care, the activities you deliberately practice on a regular basis to promote your overall wellbeing.

But I want you to consider these categories and how they apply to your life, routines, and desires. Make a list of what resonates for you, particularly the needs that are currently going unmet. We’ll use that list to create your own personal self-care checklist.

  1. Physical. These needs include general health, exercise, diet, and sleep. Schedule time daily to exercise? If you are training for a specific event- a 5k or triathlon- block it off. Seek coaching or nutritional advice? Eat more fresh vegetables every day? 
  2. Emotional. Take time each day for mindfulness or meditation to check in with your emotions. Don’t judge yourself for any need or desire. Your needs matter. Write in a journal. Speak to a trusted counselor. Express affection – and your need for it. Take time FOR YOURSELF — away from work, the kids and your partner. 
  3. Financial. If you’re anxious about money, then start making a budget and tracking your resources and expenses. Check with a financial adviser to make sure you’re planning for retirement appropriately. If you have a short-term savings goal, make the deposits on schedule. Whatever the worry is, taking action will help.
  4. Personal growth. Some people want to study for a degree or certification. Some want to enroll in a spiritual program, learn an instrument or language, or go to a seminar. Lifelong learning is essential, so do what you need to do for your intellectual or professional ambitions.
  5. Social connections. We all need each other — whether it’s family, friends, a religious community, or some other group. A lot of people feel adrift at some points in their lives, and it’s important to make the effort to connect. So, call or write someone you care about. Let them know you’re thinking about them.
  6. Nature. Spend time outdoors every day. Go for a walk, play with the dog, wash your car… the sun and open air will do you good.
  7. The basics. Simple habits like brushing teeth, showering, going for regular health checkups, and keeping a clean house are important to maintain. If you find yourself slipping on any of these, stop yourself and remember to get back on track.

Now review the list you’ve made. Narrow it down to items you want to incorporate into your routines. Try to be realistic about what you can really do right now to make sure your self-care needs are met. 

Remember, self-care isn’t selfish; it’s being responsible. When you are coming from a full place having met your own needs, you have more to give others.

And this isn’t meant to be a complete, un-editable List of Rules. It’s just a guideline to help you care for your most important asset.

YOU.

Curious about Full Circle’s Triathlon Transformation program which includes almost everything on this list?
You too can live the triathlon lifestyle you have always dreamed of!

Use this link to set up a call today

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.

You Must Really Commit to Make the Change You Want

by fullcircle, posted in Blogs, Mindset

You Must Really Commit to Make the Change You Want

Change is hard for most of us, largely because we resist it mentally. But why?

I believe we often lack focus until we lock into commitment to ourselves and embrace the power it brings to the process of making change. 

See, you might want to create a new result in your life.

You might think about how to do it.

You might even try to make it happen.

But until you truly commit to making a full decision to CREATE WHAT YOU WANT, NO MATTER WHAT – failure will remain an option, maybe even inevitable.

Look, I’m not trying to be harsh here. But think about it. How many times in the past have you tried to create a certain outcome and come up short? You get excited to start but give up when you get too busy, or when you start to doubt yourself, or when you hit a roadblock.

We’ve all done it more times than we care to admit.

I know I have.

And here’s what made the difference for me. I realized that whenever I truly committed to pursuing a goal, when I replaced my nagging doubts with iron certainty, that my commitment then brought clarity.

I relied on the clarity time and time again when my mind would wander, or my enthusiasm would falter, or I would invariably face a setback.

For me, I needed the clarity of always knowing why I made the decision to start trying in the first place. Clarity helped create the overall vision of my plan, kept me focused on daily priorities, and enforced consistency over time – knowing that nothing happens as fast as we might like.

So, choose your goal. Commit to it unfailingly. Return to the crystal clarity of your choice day after day after day.

Need some guidance?

Join my Performance Prep Protocol and I will help you get specific clarity around your next triathlon.

The Performance Prep Protocol is a 4 Day live event on Triathlon Obsessed, my private Facebook group. Register now, even if you can’t make it, so you can have access to the replays. It’s more FUN if you join me! I look forward to seeing you there: Monday, September 12th-15th, 2022 at 11:00AM.

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.

Three Reasons to Go Easy on Gluten

by fullcircle, posted in Blogs, Nutrition

Three Reasons to Go Easy on Gluten

Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP

Gluten has been the topic of hot debate by a growing number of healthcare providers.

The literature is overflowing with the detrimental impact gluten has on the intestinal wall.

When you eat gluten, your body produces a molecule called zonulin. The increase in zonulin is linked to increased intestinal permeability aka: leaky gut.

Leaky gut can create a cascade of damaging health issues including autoimmune disease and many inflammatory diseases.

Three Reasons to Go Easy on Gluten

Although today’s article is not intended to do a deep dive into leaky gut syndrome, my objective is to present three additional reasons to avoid gluten.

1: Most of the wheat (gluten) eaten today is termed dwarf wheat and contains amylopectin A. This is a super starch worse than sugar. Of special interest, amylopectin A is a trigger of small LDL particles. When wheat is removed from the diet, these small LDL levels reduce by 90 per cent. Amylopectin digestion may raise blood sugar and insulin levels, causing an increase in triglycerides and cholesterol and leading to fat accumulation

2: Most wheat has been sprayed with the weed killer, glysophate. There is growing evidence linking glyphosate to cancer, endocrine disruption, fertility and reproductive concerns, kidney disease, heart disease, liver disease, microbiome disruption and neurotoxicity.

3: Most wheat contains a preservative called calcium propionate which has been linked to mood, behavior and attention problems.

Comments:

Although the thought of going gluten-free can be challenging I would simply say that the health benefits of avoiding gluten is worth it.

A viable option is Himalayan Tartary Buckwheat. The unique composition of Tartary buckwheat contributes to its various health benefits such as anti-oxidative, anti-cancer, anti-hypertension, anti-diabetic, cholesterol-lowering, and cognition-improving.

Dr. Jeffrey Bland offers a premium Himalayan Tartary Buckwheat at https://bigboldhealth.com

Compliments from Functional Medicine University

If you’d like to learn more about how to implement a gluten free nutrition plan into your life schedule Nutrition Break through Call with me today.

Your health and wellness are depending on it!

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to set up a call today

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.

The Present moment, Life or Death

by fullcircle, posted in Blogs, Mindset

The Present Moment, Life or Death

If you know me at all, you know I love the ocean, swimming and free diving as well as breath work, breath holding and meditation. They are all a big part of my life.

I found this Ted talk given by a famous free diver that really spoke to me about the importance of letting go of the outcome and focusing on the present moment.

He summarizes the point that if he does not stay in the present moment he could die.

I know that sounds extreme and a little scary, but in the case of the free diver speaking, it is completely true.

He takes you on a journey of a free dive with no fins down to the deepest darkest water and how amazing he feels in neutral buoyancy, and what the body does to preserve his oxygen and save his brain function to only be able to focus on the present moment.

The here and now.

He describes when he gets the flag at the very bottom point, it is pitch black and his lungs are screaming at him to breath; he has a choice, and this is when it gets hard, he has to work harder to get back up to the surface to breath again, but he is a LOOOONNNNGGG way down.
  
If he thinks for 1 second about how far it is to the surface, he will lose the ability to do what he needs to do to get there, to take that breath of life at the surface. He can only focus on the reach and the catch and pull of his arms and remaining calm to get back to breathing.

That is a choice he has to make to survive!

Now, that is pressure!

Please watch and listen and participate as he takes you on this journey because it is a truly beautiful experience.

Then ask yourself where you are making choices to live in the outcome, instead of the present moment. And because it seems so over whelming and even paralyzing you are fucking it all up!

I am certainly guilty of this, and I can say with certainty every human is at some point.
 
But here again, we have a choice, just like the free diver, to stay in the present moment and do the next right thing to keep us moving toward the life, the dream that we so desire.

Most of us are not in a place where it is life or death situation, as this man’s is, or maybe it is!

But you can see how much he loves it and how passionate and alive he is because of it despite the risk.

What if you could think about your life this way. How much more passion and productivity could come out of your days, weeks, months and years by being in the her and now.

What are you dreaming of doing that you have put off because instead of thinking about the next right step to take, you are future tripping about how hard it will be, how long it will take.

I’m ready, Are you?

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to set up a call today

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.

Numbers Matter

by fullcircle, posted in Blogs, Testing

Numbers Matter

Numbers Matter: Paying attention to numbers during training will help you improve drastically.

Numbers are everywhere, but are you giving them any energy?

Ever Heard of the Law of Attraction? What you focus on improves.

It could not be more true with your numbers.

Numbers to focus on:

Heart Rate, RPE (rate of perceived exertion), RPMs, Pace/ speed/ or power.

It does not matter what level triathlete you are, if you are not assessing yourself with baseline numbers and then training and racing according to those numbers, you are simply guessing at what you are truly capable of.

So, start tracking those numbers!

Even if you think it’s hard, guess what? You can do hard things.

But, in actuality, it’s really simple and truly makes training easy because it is based on your individual numbers.

I believe in you!

*Watch this video for how to look at your numbers and create success in your training and racing.

Want help in learning your numbers and how to use them in your training and racing? Use this link to start your Triathlon Transformation journey today!

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 the 16 week 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.

Ironman ALASKA Rockstar Triathlete; Rosa King

by fullcircle, posted in ROCKSTARS

Ironman ALASKA Rockstar Triathlete; Rosa King

Coach’s Notes:

I was thrilled to be chosen as a part of Rosa’s return to triathlon after so many years. Her will to push through to the very end is so inspirational.

Last year we spent a lot of time on short course triathlon to implement some faster training and strength building to then go long on a very hilly course in Alaska.

Ultimate Tri Camp was also a key part of the journey in learning how to ride the hills with more efficiency.

Race day turned an already challenging course into an even more difficult event with the cold and rain.

Never did I doubt Rosa would finish, as I said, her will to fight is so strong! Even though it was not a PR (Personal Record) for the distance. It’s important to look at each part of the race and where you improved.

Her swim was the biggest improvement along with her nutrition. So now you can take these new skills into your next races with confidence.

Congratulations Rosa, once again you are an Ironman!

Age:

50!!!!!

Profession:

Pharmacist, Motivational Speaker

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

I’ve known Erinne since 2000, she trained me for my 2nd marathon (Disney Marathon 2001) and 1st Ironman (Great Floridian 2004). Then I moved to Georgia for 12 years.  When I moved back to Miami, I knew who I wanted to train with again.  Coach Erinne knows her stuff and I knew that she would get me ready for my next Ironman.

What is your “A” race for this season?

Ironman Alaska 2022

Please share your BIG goals:

To finish this very challenging Alaska Ironman Course: Swim 2.4 miles in cold water 56 degrees, Bike 112 miles (5,825 feet of total elevation), Run 26.2 miles (1306 feet of total elevation) all within 17 hours.

Tell me about your successes so far:

After 21 years of racing, I’ve won 1st, 2nd, & 3rd places in all the different triathlon distances (Sprint, Olympic, and 1/2 Ironman) last year 2021 in my age division.

Last week, August 7th, 2022,  I was able to finish one of the hardest Ironman course under very harsh weather conditions.  A girl from Miami who only trained in the heat 80-90 degrees was going to go to Alaska to swim in very cold water, bike & run in hilly elevations, rainy and cold weather.  I was very nervous but I knew that I had trained the hardest that I could.  I finished!!

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:

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

1. Nutrition = in previous races, I would bonk towards the end.  This Ironman, I had energy to finish the course and I could have kept going.

2. Swimming = I learned not to panic in the water, I stayed calm and found a rhythm, “Swim long and strong,”  “Bubble, Bubble, breathe.”

3. Bike = I was able to change my gears faster and pedal more efficiently

What excites you the most about being involved in triathlon?

Finishing the races.  Whenever the weather is not favorable, I’m always confident that my Full Circle Training will get me to the finish line.  I always finish!!

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

Do not hesitate.  If someone like me with minimal swimming or cycling background can finish a very tough Ironman in Alaska, then anyone who really puts in the work can do it.  

Do not let your genetics, previous failures, body type, or financial status hold you back.  There’s no price in investing in your health.  You do not have to spend a lot of money.  Make a commitment and go for it.  There are local races right here in Miami to start your journey.  You can learn to swim like I did as an adult, buy an economical bike, and a good pair of running shoes.  

Our Full Circle Tribe will guide you to what nutrition you’ll need and even let you borrow their stuff (goggles, trikits, swim paddles, etc..) before you buy your own.  I chose to do another Ironman after 8 years because I wanted to challenge myself as I was turning 50, and I choose Alaska because I knew it would be hard.  I did it!!  I had never swam in cold water ever.  So I had to buy a full length wet suit, neoprene cap, and booties. I had only practiced swimming in my full sleeve wetsuit twice: once in San Francisco on a family trip 2021, and in Rainbow Springs, FL (72 degrees) a month before leaving to Juneau, AK.  I bought a new triathlon bike (BMC Time machine) and travelled to Clermont, FL several times to practice on the steep hills.  You do not need to buy a new and expensive bike, I still use my 18 year old Kestrel road bike when my BMC bike is in transport.  I did my long runs at night as per Coach Erinne at Key Biscayne by myself in the dark which came in handy when I was running in the dark rain forest in Alaska.  

Also, I attended the Full Circle 2022 Ultimate Triathlon Camp during Spring Break.  I gained more triathlon knowledge, skills, and made lots of new friends whom have been cheering me on all year long.  I love my Full Circle Tribe because everyone is there to help you get better.  They all genuinely  want to see you reach your goals.  My Full Circle Tribe has become like a second family, we swim, bike, and run together.  

CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAM?

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.