Tag: Key Biscayne

Athlete Turned USAT Certified Coach Ollie Garcia

by fullcircle, posted in ROCKSTARS

Athlete Turned USAT Certified Coach Ollie Garcia

Coach’s Notes:

Who knew when Ollie hired me 3.5 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!

DO YOU WANT RESULTS LIKE THESE? MY 16-WEEK TRIATHLON TRANSFORMATION TRAINING PROGRAM IS DESIGNED TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME THAN OTHER TRAINING PROGRAMS.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

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

Improve your run cadence with a jump rope.

by fullcircle, posted in Blogs, Run

Improve your running cadence by jumping rope

Jumping rope is more than just a great cardiovascular exercise. It also improves the elasticity of your feet and lower legs to rebound off the ground quicker, which is helpful for your run stride.

Jumping rope improves cadence, and helps you become more springy.

If you try to jump rope and you feel like you have no spring or can’t get off the ground quickly enough to get the rope under your feet, try it without the jump rope.

Just use the same motion with an imaginary jump rope.

If you want a challenge, try one-legged jumps too.

Ideally, you are jumping barefoot or in 5-finger Vibram shoes on a soft surface, like the grass, track, or hardwood floor.

Happy jumping!

Want to learn other ways to improve your running we have a few spots left for my Run Essentials Clinic this Saturday, September 16th from 9am – 12pm at Tropical Park Track here in Miami.

Give me just 3 hours of your time and I guarantee you’ll leave knowing…

  • What good running form looks and feels like
  • How to run faster with a lower heart rate
  • The most important muscles to turn ON before you run, to prevent injury and improve performance
  • Your personalized training zones to help you prepare for your next race
  • The best running shoes so you can run for the rest of your life

Plus so much more.

But hurry – there’s just a few spots left in the clinic. I’ve capped registration this year so every runner gets the attention and focus they need. Click here to register!

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.

Which Body Parts Contribute to Running Performance?

by fullcircle, posted in Blogs, Run

Which Body Parts Contribute to Running Performance?

What’s up Runners and Triathletes?

Do you know the most important places in the body that contribute to running performance?

As you know, running is a total body movement  but there are certain areas that are essential to being a stronger run. Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.

Sitting is the new smoking

Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day driving in the car or working at your desk slumped forward at your computer at work. This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.

Running shoe choice and high heels

High heels for women and heavy pointed work shoes for men, along with the new trendy 3 inch cushiony high heeled running shoes can also cause major issues in your running performance.

These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed.

The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome just to name a few.

Add more running volume and you can be in a world of pain.

Learn how to counter balance and “bio – hack” all of these sometimes unavoidable daily stressors in my upcoming 3-Hour Run Essentials Clinic!

Join me September 16th, at Tropical Park Track here in Miami for Run Essentials Clinic and transform your running in 3 hours – guaranteed.

There’s just a few spots left – I’ve capped registration so every runner gets the attention and focus they need. I don’t know the next time I’ll be offering this clinic – so don’t wait!

Register For Run Essentials

Get more info on Run Essentials by clicking here.

Keep an eye on your inbox for more details, or on our social media pages. Happy Running!

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.

Ready To Run?

by fullcircle, posted in Blogs, Run

Ready to Run?

With running season here, I want to share my video on running posture for your best run performance.

Running can be simple and easy if you tap into your body’s natural spring and the force of gravity as you literally just fall forward, and use your hamstrings to lift your heels up behind you.

Good posture is essential from toes to nose for life and running. 

Think about being tall but relaxed.  

Ears over shoulders.
Shoulders over hips.
Hips over knees.
Soft knees over feet 
and then
Fall forward from your ankles.
Arms bent to 90 degrees swinging front to back like pendulums, not crossing your mid-line.
Pull heels up with a relaxed ankle one at a time
and repeat – NOW you are running!

Aim for 45 footsteps in 15 seconds for optimal foot cadence or foot strike.

Check out this quick video to see it in action:

It’s that simple!

Are you training for the MiamiMarathon or another upcoming running race? Want to become a faster runner? want to get over a running injury?

Then you need to register for my upcoming Run Essentials 3-Hour Clinic 9am – 12pm, September 16th, 2023 at Tropical Park Track here in Miami.

Click here to register now!

Watch your inbox for more details or on social media. Happy Running!

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://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. 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 and much much more.

 

 

 

 

 

Ditch the High Heeled Running Shoes

by fullcircle, posted in Blogs, Run

Ditch the High Heeled Running Shoes

This is an extremely controversial topic!

Just like many things in our country, the more marketing money behind something, the more you think you need it.

This is definitely the case with running shoes.

Nike, Hoka and many of the most popular brands have runners believing they need the most expensive shoe, with the most cushion to prevent injury.

But is that really true? I’m going to say a big NO!

Our body was designed to be able to run naturally, from the lion or the dinosaur with NO shoes. Why NOW do we need 4 inch cushions under our feet. I understand you need a shoe to protect your feet from the surface of the ground but it’s important for your body’s biomechanics to actually feel the ground as you run. 

Most running shoes have elevated heels and toe boxes, which then puts all the pressure and impact on the ball of the foot where it’s not meant to be.

How do I know this? 

Go test it for yourself.

Run barefoot on the grass and see how you land naturally and that is how you should be landing all the time, on your mid foot, to help absorb the shock of impact with your toes splaying out and your arch flattening.

If you have an orthotic or a shoe that blocks this natural motion, where does the shock get absorbed?

Further up the chain in your leg from you ankles, knees, hips, back and neck.

This is partially to blame for so many running injuries. When you cannot feel the ground with your feet, you can have terrible technique and not feel it because of all this cushion.

Also think about the instability of being so high off the ground and trying to balance.

Running is essentially one leg balance over and over again.

Try to balance on one foot in the 4 inch cushion shoe for 30 seconds. Then do it again barefoot.

Barefoot is much easier because there are natural mechanoreceptors in your foot that can feel the ground and help your body stabilize itself. 

Shoes Matter!

I found out the hard way after 8 years of being stuck in the wrong shoes, and orthotics.

I was running longer and longer and getting more and more pain and injured.

I started having major hip pain and bursitis first, then IT band syndrome and finally plantar faciitis.

Several cortisone injections and heavy, stiff motion control shoes later- I decided to get out of the medical model and do some research.

I found Jay Dicchary’s Book Runner’s Anatomy, and my journey to healing began.

I got rid of my orthotics, motion control shoes and have never had a cortisone shot again. 

I started getting STRONG from my toes and feet to my head, walking barefoot when it was safe to do so, running in natural zero drop running shoes.

I also love the Foot Collective on Instagram and the Melt Method to help bring awareness to foot strength and mobility. 

Here, my mentor, Paul Check discusses more about the importance of training in shoes that allow you to feel the ground.

Are you training for the Miami Marathon or another upcoming running race?

JOIN ME SEPTEMBER 16th, AT TROPICAL PARK TRACK IN MIAMI FOR MY RUN ESSENTIALS CLINIC – WHERE YOU’LL TRANSFORM YOUR RUNNING IN JUST 3 HOURS — GUARANTEED.

CLICK HERE TO REGISTER 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 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.

 

full-circle-coaching-rockstar-carlos-guadamuz

Busy Dad becomes first time Ironman in 12:10 with only 14 weeks of training; Rockstar Triathlete Carlos Guadamuz

by fullcircle, posted in ROCKSTARS

Busy Dad becomes first time Ironman in 12:10 with only 14 weeks of training; Rockstar Triathlete Carlos Guadamuz

Coach’s Notes:

Thank you, Carlos, for trusting the process of my 16-week Triathlon Transformation training program. You are proof that it works and achieved the goal in 14 weeks instead of 16. I truly appreciate your dedication to your goals and how you managed all the training while working full-time, getting to the kid’s soccer games, and balancing life with your supportive wife! You, indeed, are a Rockstar Triathlete!

Congratulations!

Age:

46


Profession:

Product Management – I create, build, and market products. Mainly techy ones 🙂


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

I wanted to compete in my first Ironman, and I felt I needed coaching for a race as big and complex as the Ironman.

I did my first 70.3 last December 2021 with zero coaching, and although I didn’t have a bad time, I didn’t feel I was at my full potential and the experience was a bit painful.

So, rather than a feeling of accomplishment when I finish it, I had a lot of doubts and “what ifs” in my head. In my own view, the best way to prove myself that I am better than that was to finish a full Ironman. However, this time around I was going to do it with a coach.

I saw coach Erinne giving the pre-race clinic at Miami-Man 2021 and liked everything she said. I also saw her on race day surrounded by her team, all wearing the same colors, which made me appreciate from afar the team spirit and the confidence of having a coach. That positive image stayed in my mind when it was time to choose a coach.


What is your “A” race for this season?

My A-race was Ironman Florida, 2022, because it was my first Ironman. However, the Key Biscayne triathlon last September (international distance) was also a good race because it gave me, entirely unexpectedly, my first podium.

Ironman Florida was a significant achievement because it gave me a lot of “firsts;” my first ever Ironman, my first ever 112-mile ride, and my first ever marathon. To me, it was also an important achievement because I am quite new to triathlons. My first ever triathlon race was MiamiMan, less than a year ago, and my longest triathlon was Ironman 70.3 FL, in December last year (11 months ago). I actually rode a road bike for the first time only 18 months ago and bought my first triathlon bike in May (less than 6 months ago). My only advantage was swimming, as I have swum since I was little, with my first open water competition at the age of 10.

Also, Ironman Florida was a big achievement for me, not only because of those new challenges but also because I only had 14 weeks to go when I started training with Full Circle.

The Key Biscayne International distance triathlon was a total surprise in terms of the result.

I had a 9hr super day the weekend before and another long brick the day before. So, the complete opposite to going into the race fresh. I was actually tired on race day.

However, the objective was exactly that, to test me under those conditions. Also, to practice before Ironman all the elements of a race, mainly building and following a race plan. My plan demanded a fast pace, which I was doubting I could follow. However, I stayed on it during the race and it delivered a category second place. It was a good lesson I was going to take to Ironman Florida.

Please share your BIG goals:

My goals were all based on Ironman FL and they were growing as I kept training. My initial goal was just to finish the Ironman because I was truly uncertain if I could do it.

Then, the goal was to finish it with zero walking during the run (which is something I did at the end of my 70.3).

Then it was the time, initially, it was based on the rule of thumb of doubling my 70.3 times and adding 1hr – I finished the 70.3 in 6:06 so the expected time was 13:12. As I was getting closer to the race I had to build a race plan, which estimated my finish time at 12:25

In the end, I finished with an Ironman time of 12:10, which beat my race plan estimate and was lower than twice my 70.3 time. Not only did I not walk but I achieved a negative split, running my fastest pace at the last 6 miles.

I felt so strong and determined that I didn’t need to stop at aid stations from mile 23rd onward.

Tell me about your successes so far:

I believe the results reflect the training. So, in my view, a key success was to be able to complete and follow all my training as was written by coach Erinne.

I never missed a single long-distance ride, run, or swim.

It was a big success not only because most of the last sessions I broke personal records in terms of distance and time – like my first ever 100-mile ride or my first 20-mile run.

But also because I was able to achieve those without injuries or extreme fatigue. That was a key success for me because it was one of my major fears. Especially after experiencing injuries in the past that made me stop training altogether.

I believe that completing successfully all the training was possible due to different elements.

First, the training plan, which had a progressive approach, included recovery sessions (stretches, foam rolling, etc.), and strength sessions and allowed for resting or down periods. Also, the focus on good technique reduced the injury risk. And then the personal guidance and experience from the coach helped alleviate specific muscle pains when they surfaced, providing tips on technique, and instructing focused strength and stretching exercises.

What were some of your biggest improvements in performance for each of the following: Swim, Bike, Run, and Nutrition / Health.

1. The Running – based on my 70.3 experience and previous injuries, I considered it my weakest link. However, I surprised myself with my Ironman run.

2. Nutrition – It was the biggest eye-opener for me. I went from just basically drinking water and eating a couple of gels, to building a race plan with calories, carbs, and electrolytes per hour.

3. Training Capacity – I wasn’t sure I was going to complete what I saw in Training Peaks, but I did it all

4. Technique – overall improvement especially on the run but even on the swim which was my strongest sport.  

What excites you the most about being involved in triathlon?

For sure the example I am giving my kids. Which I am fully convinced is the best way to lead.

The best way to explain this is through an experience with my older boy. He was nine when I finished my 70.3 and not long after that, he came to me with a website showing a triathlon race for kids and asking me to register him. We started training for two months with very little pushing from my side. He got a good result and we all felt very proud of his achievement.

What would you say to someone on the fence about joining our training program?

As I mentioned before it was the team spirit that caught my initial attention. Full Circle has been able to build a community of people with the same passion, where everybody can help and encourage someone with a question or moment of doubt. I also learned so many things that were crucial to finish my first Ironman, like technique, training methods, nutrition, and overall wellness.   

DO YOU WANT RESULTS LIKE THESE?

My 16-Week Triathlon Transformation Training Program is designed to help you get FASTER for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Interested?

Complete This Application

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

practice-extreme-ownership-full-circle-blog

Practice Extreme Ownership of Everything in Your Life

by fullcircle, posted in Blogs, Mindset

When making decisions about your life, it seems like everyone has an opinion sometimes. It’s
enough to make you wonder: Whose life is it, anyway — yours or “theirs”?

Are you accountable for your wins but not failures? Do you try to please everybody, and then
point a finger when things don’t go according to plan?

If so, you’re not alone. This is natural, given your goals, relationships and commitments. So,
take a moment to reflect – and realize that your life is yours and yours alone. Seize the concept
of extreme ownership and personal responsibility for everything in it. How you interpret and
react to people, places and things is KEY to living your most empowered and happy life.

That’s a tough concept, isn’t it? Especially when there’s so much in life we can’t control. Life
gets difficult and even messy. So, how can you be expected to “OWN” everything in it?

Well, the concept or “extreme ownership” has taken off in many circles, including some in
Corporate America, where executives are taught to be accountable, have a plan B, lead big
teams, and hit their goals. It’s also the title of a best-selling book by a couple of Navy Seals, also
known for delivering under pressure. They offer seven lessons we can all apply to our lives.

  1. Seize accountability. When something goes wrong, figure out what happened so you can learn from it.
  2. Standards are what you tolerate. So, stand for excellence.
  3. Understand your why. Be sure you’re clear about your motivation.
  4. Develop a simple plan. Remove complications, roadblocks and doubt.
  5. Make choices based on your priorities. What are the most important tasks you face? Do them first.
  6. Trust yourself and your advisers. Sometimes you can figure it out yourself; but realize when you need advice or help, and then get it.
  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.

And why should we do all of this?

Because by taking “extreme ownership,” we’re extremely more likely to get the life we want.
Simple as that.

If becoming a faster and stronger triathlete is something you want, practicing extreme ownership is sure to help you achieve those goals.

MY 16-WEEK TRIATHLON TRANSFORMATION TRAINING PROGRAM IS DESIGNED TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME THAN OTHER TRAINING PROGRAMS.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

Top 3 Tried and True Pre-Race Breakfasts

by fullcircle, posted in Blogs, Race Specific, Recipes

Many triathletes are confused about what to eat for breakfast when they start to move away from the traditional sugar laden, carb heavy breakfasts like oatmeal and boxed cereals (dead food!)

The following 3, are tried and true breakfasts that deliver nutrients as well as perfect proportions of fats, proteins and carbohydrates. My goal with offering these suggestions is to encourage eating real food before a race or hard training session so that you can get quality nutrition into your body before having to resort to sports nutrition for simple ease of use during a race. There are however lots of great options on the market now to keep it real even during a race. Look for those tips in an upcoming post. Also, for your convenience I’ve added links for purchasing information for the products I recommend. Just hover over the items in bold and click.

Chia Seed Pudding – Super quick and easy. You can make it the night before and keep it covered in the fridge.
2-3 tablespoons of organic chia seeds
½-1 cup of Real Coconut Milk,
1 -2 tablespoons of Paleo Valley Bone Broth Protein
Add a handful of organic almonds or walnuts, organic berries, organic banana- raw honey or maple syrup to taste. A pinch of real salt to include some minerals and electrolytes and you are good to go for a delicious nutritious snack or breakfast

2-3  organic eggs cooked in coconut oil any way you like
½ –1 whole sweet potato with real grass fed butter or coconut oil.
I usually bake the potato the night before, have half for dinner and the other half with breakfast warmed up in the pan I cooked the eggs in. 

Naturally smoked wild caught salmon with avocado and chia seeds (wrapped in a nori roll)with a squeeze of lemon – This is definitely my favorite pre-race meal. I actually learned about the salmon from an ultra -runner who ate it before every long run event. Salmon is easy to digest and has tons of great protein and omega 3 fatty acids. Paired with ½ avocado and sprinkled with hemp hearts and real sea salt and a squeeze of lemon or lime- It is the perfect pre-race/ training meal or snack.

I know many of you would never even think of any of these items as breakfast food because we are so conditioned to our typical American breakfast of cereal or Eggo waffles that has negative nutrients and are actually harmful to your health.

But I can tell you from personal experience, eating low sugar/ low processed food with higher nutrient value just makes you feel and perform better.

Please test any of these out before you actually use them before a race.

Never try anything new on race day, especially nutrition!

Ready to learn all the best nutrition plans for your ultimate performance on race day along with every day?

My Nutrition Essentials is starting June 6th.

This program covers all the details about why the Standard American diet (SAD)s making everyone fat.

It is truly up to YOU and you alone to take charge of your health through your daily nutrition, sleep, thoughts, and movement. There is no quick fix or wonder drug that does not have negative side effects.

Join Nutrition Essentials by clicking here!

Rockstar Runner: Dylan Boone

by fullcircle, posted in Blogs, ROCKSTARS, Ultimate Tri Camp

Rockstar Runner: Dylan Boone

Coach Notes:

I was psyched when Dylan said he wanted to train for the Miami 13.1. We met at Athletix rehab because that is our partner for all our physical therapy with our athletes.

As more of a strength athlete, he did not know what he did not know about HOW to run properly and efficiently for endurance.

We immediately started with his run video analysis, evaluation, and the 1-mile run test since he already had so much fitness.

He hit all his training and had to work on less ground reaction time and cadence with the run drills at the track workouts and we needed to add a lot more nutrition to hit all his long runs!

Congratulations, Dylan- You are a Rockstar Runner, and your results speak for themselves!

I await the call when you decide to join my triathlon program! Let’s do it! 😉

Dylan’s Results: 1-mile test from 6:54 to 5:55 and his first 13.1 in 1:49!

Age: 27

Profession: Physical Therapist at Athletix Rehab

Why you chose FCC to help you on your triathlon/health and wellness journey?
I needed guidance on the proper way to train for endurance.

My background is in sports performance training for anaerobic sports, so I needed a coach who was educated in aerobic training and cardiovascular adaptations. I was fortunate enough to be introduced to Erinne at Athletix and decided to choose her as my coach.


What is your “A” race for this season?
Currently undecided on a race for this year, but I completed my first Miami Half Marathon this past January 2023 and will make it an annual race.


Please share your BIG goals:
I would love to get involved in triathlon training this year. Completing a Sprint Triathlon or Olympic Triathlon is a possibility for me.


Tell me about your successes so far:
Completing my first Miami Half Marathon in 1:49 and the Miami Runway 5K in 23:21.


What were some of your biggest Improvements in performance in your running?
Each week was an improvement while I was training for the half marathon. My metrics improved every month. I significantly improved my mile test time in my 4 month training program.

I started at a 6:54/1-mile test and achieved a 5:55/ 1-mile test just before the half marathon.

I used to suffer from a runner’s knee, but with Erinne’s coaching on my running form, technique, and my physical therapy background, I got rid of all those symptoms and am running pain-free.


Name 2 or 3 things that have made the biggest difference in your journey:
1. Coaching: I believe there is no way to train for these races without a coach by your side. I would not have been able to determine my levels of progression, when to increase or decrease intensity, or monitor how my body was feeling without Erinne’s guidance throughout this process.

2. Community: Having a group of people to train with is very important. The FullCircle team is very welcoming, and I enjoyed my workouts with them. There is also a big running community in Miami. I was able to meet and train with many new people I have been able to build relationships with. Having people to run with is always nice, especially when motivation is lacking a little bit.


What excites you the most about being involved in running/ triathlon?
The potential for growth and pushing my body to new limits.


What would you say to someone on the fence about joining our training program?

You can try it to see if you like it. If you do, you can continue. If you don’t like it, it’s not for everyone, but at least you tried. I never thought I would run a half marathon, but I am glad I did and want to do it again!

Curious about what is possible for you and your running?

Use this link to schedule your Run Breakthrough Session today.

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

Do You Have Enough Fitness for Your Race?

by fullcircle, posted in Blogs, Race Specific

Do You Have Enough Fitness for Your Race?

Using the tools that Training Peaks and Garmin have to offer has been helpful over my 26-year career as a triathlon coach.

You must be willing to use these tools for them to work for you…

Track every workout you do with your Garmin watch, heart rate monitor, and power meter, and we can get some pretty good information on your fitness level. 

It’s not foolproof, but it gets us a decent picture of your Training Stress Score- or TSS.

But the question then becomes, is the training you have logged enough for the race distance you want to finish or PR?

In this chart you can see there are ranges for the weekly hours needed to train for a given distance race.

Still, the other numbers to consider to see if you have enough fitness for your race are your CTL (Critical Training Load) and your weekly TSS (Training Stress Score) Numbers numbers inside your Performance Management Chart on your Training Peaks Account. 

Where to find your Critical Training Load and Training Stress Score

Look across the top of your Premium Training Peaks Account and click on Dashboard to see your Chart.

Select the date range that coincides with your most recent training and race date and determine if your numbers align with the numbers on this chart.

Remember you must track all your training and wear your heart rate monitor for this data to be accurate.

You can be on the low end of the ranges for your target CTL and still have amazing race results.

Of course, you cannot predict race outcomes with this chart because there is no way to measure race skill, pacing or nutrition intake and so many race variable, but it is a great place to start.

These other things are where coaching comes in!

I have helped thousands of triathletes over the last 26 years understand their training data and use to help them achieve their triathlon dreams- from your first time across a triathlon finish line to qualifying for Kona or a World Championships

It is so much more than swimming, biking, and running!

Anything is possible when you have the mindset, support, and a perfectly balanced training plan based on your lifestyle, physiology and performance metric tools!

Will you be next?

DO YOU KNOW ABOUT MY 16-WEEK (VIRTUAL OR IN-PERSON) TRIATHLON TRANSFORMATION TRAINING PROGRAM TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME?

You’ll show up confidently at the start of your next race, swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it.

Here’s how it works
You get the ideal blueprint that makes you faster and stronger inside the 16-week Triathlon Transformation Training program.

Here’s why it’s different
With 26 years of coaching 1000’s triathletes, I discovered the biggest struggles are:

  • You don’t know what you don’t know when it comes to learning the exact skills to succeed in the triathlon sport.
  • Improving strength and increasing energy are the secrets to preventing injury and burnout.
  • Other programs push athletes beyond their ability with wasted junk miles and excess volume leading to disappointment and failure.
  • With my 16-week Triathlon Transformation Program, the focus is on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

So please use this link to fill out the application.

I’m only accepting five new members, so space is limited. Don’t delay your dreams another day! Only 2 spots left; we start May 1st.

I look forward to hearing from you soon.

Coach Erinne Guthrie

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session, and let’s do it together!

Erinne Guthrie has been 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, Metabolic Efficiency Specialist, Mom, and much more.