It’s almost time for Valentine’s Day, and that can only mean one thing: CHOCOLATE!
OK, it can mean other things too. Like, you know, romance and stuff.
But… CHOCOLATE!
If you love it as much as I do, then you’re always interested in healthy ways to enjoy your favorite comfort treat. Too often, chocolate comes bogged down in too much sugar or additives or other ingredients that can actually be more troublesome to our eating plans.
That’s why I’m delighted to bring you a few healthy chocolate recipes that make wise use of healthy ingredients like avocado and cacao – so you can get your chocolate fix guilt free.
First, a hot chocolate recipe that’s packed with nutrition.
Second, a to-die-for recipe for chocolate cookies.
And third, a super-clever and delicious chia seed pudding that’s as tasty as it is good for you.
If you want the recipes, just click HERE to drop your name and email and I’ll send them over right away!
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.
Fear is nothing more than False Evidence Appearing Real.
I’ve thought about that at scary points throughout my life.
When I was afraid I might fail at something.
When I was afraid someone was mad at me.
Anytime I’ve tried something big and new and different and scary.
This fear definitely happened for me after signing up for my first triathlon and of course again when I signed up for my first Ironman.
Fear is natural, and sometimes it’s a useful alert to our “flight or fight” system. But when it comes to the self-limiting stories you tell yourself, it is SUCH a waste of time. Once you see it’s just an illusion, no more powerful than a shadow on the wall, then you’re free to let it go.
I did not let that fear stop me. Now 300 triathlons later, it’s an amazing lifestyle and way of life.
It can be that for you too!
Curious about Full Circle’s Triathlon Transformation program? You too can become a triathlete or a faster one!
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.
If you want to achieve a Big Goal, then you need a good motivator — a primary reason why you want to do a…. triathlon, start to exercise, eat right, and live a healthy lifestyle.
We talk to athletes about this all the time.
Everyone has a powerful, compelling reason why they decide to train for an Ironman, lift weights, run, swim, do yoga, run a marathon, and more.
Here are just a few of the most universal: • Maintaining a healthy weight • Enjoying sports, hobbies and playing with kids • Social interaction • Physical and mental health • Treatment of chronic pain or conditions • Better quality of life Get on the podium Qualify for a world championships Confidence
Do any of those strike a chord with you?
Any reason is a good reason. Heck, you don’t even have to have one. But many people like to remind themselves of their primary driver. It can give you a boost when you’re not feeling motivated.
And it can guide your choices about how to spend your time and energy.
The next time you say to yourself, “Why do I even bother doing this…” remember the power of your very own WHY.
It can save you from eating foods that aren’t in alignment with your goals, skipping workouts, & even quitting altogether.
Remember, those who achieve GREAT things aren’t motivated all the time…or even most of the time.
But, their WHY is more important than their comfort.
You can create that for yourself too, my friend.
If you are ready to take action on your WHY please use this link to set up your Triathlon Breakthrough Session!
If you’re ready to take action on your WHY, please use the following link to set your Triathlon Breakthrough Session!https://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.
Group Ride 101 – The basics of group cycling and why you should do it
Group Ride Definition – As a group, you either ride single file or side by side in order to share the work. The rider(s) at the front set(s) the pace and take most of the wind. The riders behind are drafting.
Why include group rides in your training program
As a triathlete learning to ride in a group improves your skill as a cyclist.
You also get the benefit of riding longer with less effort if you are drafting so you can increase your time in the saddle in a fun group ride setting.
Stronger cyclists can also benefit from pushing harder and going faster in a group setting and getting rest as they take turns at the front.
It’s important to know what type of group ride you are joining as there can be different goals for the group effort.
Communication is essential as mentioned above, discuss the purpose of the ride before you leave. What is the speed you will aim to maintain and how long are you riding. Will it be an aerobic group ride where everyone plans to stay together and no one gets dropped or, a speed fest where the group will be going fast and if you get dropped you are S.O.L., (sh*t out of luck)!
It is also essential to communicate if you will be making any sudden movements as it affects everyone behind you. The goal is to stay in 1 or 2 lines and either rotate thru to the front or keep the same group leaders. If you are going to coast, brake, or get out of the saddle to stretch, give a hand signal to the rider behind you to let them know so they can adjust and so on.
Being vocal about what is coming up like potholes, water, turns and stops as well as if a vehicle is passing is essential common vocalizations are:
Rider, walker, runner up
Passing
Right turn
Left turn
Slowing
Stopping
Don’t be afraid to be very vocal to again keep everyone safe.
Avoid erratic movements Always keep your hands on the hoods or the drops of your handlebars so you have quick access to the brakes, and if you do need to brake do so gently feathering them to avoid the jerky movements.
Before joining group ride, you must have a certain level of bike handling skills.
Ride with one hand and keep a steady pace so you can eat and drink and hold a straight line wiht your bike
Be comfortable drafting within 1 foot of the cyclist wheel in front of you so the group can stay together
Be able to brake quickly and effectively in an emergency situation, like a car pulling out in front of you, or another cyclist cutting you off.
Nutrition
Eat real food before you go on a group ride like eggs, avocado and maybe some complex carbohydrates like sweet potato as opposed to sports nutrition.
Plan on having carbohydrates in your water bottle as well as electrolytes as needed based on hot or cold conditions. Always bring extra sports nutrition that is easy to access while you are pedaling to prevent running our of energy or “Bonking.” Some suggestions are Bloks, Bars, Gels, but please check ingredients and time the intake for about 100 calories/ 1/2 hour if you are riding over an hour and 30 minutes.
Bonking is a term used for exercising to the point where you run out of energy in the body and you feel terrible and have to stop. Not a good thing to have happen in any instance but especially if an entire group is waiting for you.
No Coasting Just keep pedaling- avoid the pedal/ coasting yoyo- when you are on the bike you should be constantly pedaling and adjusting your gears appropriately to slow down and speed up as needed. When you coast it forces everyone behind you to brake and then have to accelerate creating a yoyo effect which is very tiring, aim to pedal all the time at an rpm of 85-95 to keep the group smooth and consistent
Turn Slower After turns be considerate of all the cyclists behind you and accelerate back to the given speed gradually so everyone catches up and stays together in the draft.
Special considerations: A cyclist in front of you starts to fall back and there is a gap in the line. A considerate thing to do is to pass that cyclist slowly and get in front of them and ask them to get on your wheel to pull them back up and or ask the group leader to slow the pace slightly to get back together as opposed to blowing by the tired cyclist and dropping them- NOT COOL!
Parameters to keep track of Heart rate, RPMS, Speed
If your Heart rate gets too high especially in the first half of the ride there is a good chance you will set yourself up to blow up- remember even on group rides the goal is to negative split or just be consistent the whole ride with regard to effort, heart rate and speed. Most groups start way too fast with no warm up and blow up on the way home.
RPMS– Revolutions Per Minute- 80+ is a good average rpm to aim for.
Speed- Group rides are the only time I ask my athletes to pay attention to their speed. It’s necessary for the group to stay together to know what average speed to hold.
Rotating pace lines– Rotating pace lines are a great way to let everyone have an opportunity to take turns pulling the group at the front and also resting in the draft when they rotate to the back of the group.
Single rotating pace line All cyclists pedaling in a straight line within one foot of each other at the desired speed- say 18 MPH. Decide how long each pull will be- lets say 30 seconds. After 30 seconds at the front, the lead cyclist looks over his shoulder to make sure it is safe to move left and soft pedal to drop to the back of the line as the next cyclist MAINTAINS the same speed and takes their turn pulling. Be sure not to accelerate as you take the lead. Repeat as long as possible.
Double pace line Same as the single pace line, except 2 lines side by side. Decide which direction the rotation will occur- right to left or left to right. This is much more difficult but again a skill worth learning if you want to become a great cyclist.
Light it up– It’s been proven in studies that using bike lights even during the day can help cyclists avoid being hit by other motor vehicles.
Newbies– Should start at the back of the group but understand they will have to work harder as they slow down and accelerate more at the back of the pack. The best draft is in the front to middle of the group.
You need more than a group ride. Remember you don’t become a great triathlete only riding in a group. This is just one component of your cycling training. Just because you can draft at 25 MPH does not mean you can hold this speed on your own. Your solo training still has to be included in your training program. Hills, Intervals, Strength, Speed work, Etc.
Aero bars– Riding in your aero bars can be very dangerous because you do not have access to your brakes in this position. Only VERY skilled cyclists should attempt this in a group setting. But it doesn’t mean you can’t ride your triathlon bike in a group ride, just need to stay up more often then when you are riding solo and be sure to ask permission to ride in your aero bars before doing so.
This is just a short list of things to know about group ride etiquette. Please subscribe to my Youtube Channel and follow me on Facebook and Instagram for more great triathlon content.
If you are interested in improving your cycling performance, please click this link to get on the wait list for our annual Cycling Essentials Clinic. It will have a combination of both virtual and in-person training and tips.
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.
Sometimes they even ask if I’m trying to make a point, or prevent aging, or hold onto my youthful vanity… On and on…
But here’s the truth.
I move my body because I am grateful that I can.
If you have the ability to care for your body, then you should see exercise and healthy eating as GIFTS, not burdens. Because not everyone can, you know.
Are you showing thanks for that every day? The more you challenge your body – THE BETTER YOU CARE FOR IT — the more it will respond.
Look, sometimes I don’t feel like working out. But I do it anyway. It’s a ritual of expressing gratitude. And it keeps me humble, knowing that I might not always be so strong, fast or agile.
Our bodies change, after all.
So give your body everything you’ve got, each and every day.
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.
How do you feel about your healthy habits going into the holidays?
Are you confident that you can stay on track during the busy season of eating, drinking, and schedules being thrown out the window?
Or, could you use some friendly support?
Recruiting and relying on an accountability team is a great way to navigate the holidays. Gather a group of people, or just one friend, and share your goals with each other. Then, check in daily to follow up, offer encouragement, and remind each other that you’re in it together.
When you reach out for help, you’re giving it to the other person as much as you’re getting it.
And when someone asks you to hold her accountable, she’s showing she trusts you with him/her health.
Also, you can SCHEDULE A “TRIATHLON BREAKTHROUGH” SESSION! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
OK, it’s time for annual inventory! That’s right. Get out a pen and pad and take stock – of your 2021 goals, the progress you made, and what you can still work on before the calendar turns to 2022.
Here’s my step-by-step guide.
Write a list of your successes for the year; another list for disappointments; another for unresolved goals. Then reevaluate those to see how you feel about them now.
Pat yourself on the back for your wins, and accept whatever disappointment you’re feeling.
Then let that go! Check that baggage and move ahead with a clear conscience.
Next, look for opportunities to take action on your 2021 goals in the remaining days of this year. Don’t make the common mistake of saying, “Well, the year’s almost over, so I guess I’ll just revert to my old ways until January 1!”
That last step might be the most important one.
You’ve got to use all the time you’re given to reach your goals… even after you’ve reassessed and maybe even adjusted them.
And you don’t want to blow your gains here in the homestretch.
Think about it: Does your favorite football team just blow off the last 10 minutes of a game because they’re behind?
Of course not. So, play on! And when the calendar does turn, you’ll be even better set to look ahead at the next new year.
I have 4 spots open for my 4 month Triathlon Transformation Program- Let’s talk
SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
Do you remember being a kid and hearing adults say things like, “Life is short. It goes by so fast”? I thought that was crazy, because my next birthday always seemed sooooo far away. Right?
But the older I get, the more I realize they were right.
Children who were toddlers the last time we saw them are suddenly full grown.
Neighborhoods we remember as quaint are now overrun with development.
People we loved are gone.
I’m grateful for this more mature outlook I have now. It’s made me even more determined to be sure I’m putting the most I can into my short time on this earth.
Death is a part of life, and even if we fear it, we can get some value from its certainty. It can inspire us to love ourselves and others, to live by our values, and to leave things a little better than we found them. That includes staying as strong and healthy as we can.
I love a poem by Mary Oliver called “The Summer Day.” Her last lines sum it up so beautifully.
Doesn’t everything die at last, and too soon?
Tell me, what is it you plan to do
With your one wild and precious life?
Are you making the most of your one shot at this life?
What’s one thing you can do today to accelerate your happiness, fulfillment, or abundance? I’d love if you’d reply and let me know.
As I watch my mother slowly dying and letting go of her life, learning to accept this inevitability peacefully and daily, I am reminded of all the things I still desire to feel, see and do and the driving motivation is bigger than ever.
SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
Coach’s Notes: Ben is a person that takes the information given to him and directly applies it and reaches the desired outcome. He has a busy life as a husband, dog dad and lawyer. I never once heard an excuse come out of his mouth for not hitting the training and his results speak for themselves.
He was already a short course triathlete for a few years, so we evaluated his form in the swim, and run and dialed in his bike fit. Then checked out his nutrition to be sure he had the fueling necessary to achieve the goal of going longer for his first 70.3. This is all part of the Triathlon Transformation program.
Of course, I asked him to get in at least one, short course distance triathlon and yes he killed it! Getting 1st place on the podium for the first time in a sprint. And then pushing hard on the Miami Man International Triathlon- Fast before Far.
I knew he would be ready to achieve his goal at 70.3 and he hit his goal time almost to the minute! Ironman Florida 70.3 in Haines City , 5:30:51! Pretty awesome for his first 70.3 ever.
Way to go Ben! Looking forward to an even more EPIC 2022- You are a Rockstar Triathlete!
Age: 36
Profession: Attorney
Why you chose FCC to help you on your triathlon/health and wellness journey?
I had heard Coach Erinne speak at pre-race briefings for a few local races, and had been getting her emails for a while, so I knew she really knew what she was talking about.
So it was only natural that she came to mind when I decided to get more serious about training and start working with a coach.
But what sold me was the personal attention and the holistic approach to training, going beyond simply what workouts to do and when, to personalized feedback and tips, video analysis, bike fitting, nutrition planning, training-life balance, etc.
And, it helped that everyone was super friendly when I came to my first few group workouts during my trial!
What is your “A” race for this season? It was the Ironman 70.3 in Haines City on December 12, 2021. When I pulled the trigger and signed up for the race, I knew I needed to find some help to get me there, not just able to finish the race, but able to push myself and meet my goal time.
I had completed a handful of sprint and international distance races, but knew I wanted to go longer and really challenge myself. And I definitely found that in the 70.3 distance.
It was more challenging than any other race I’ve done, including full marathons, but thanks to the support and guidance I’ve gotten from Full Circle I was able to finish in my goal time of five and a half hours.
For 2022 my A-race will probably be the Miami Man 70.3.
Please share your BIG goals: (1) complete one 70.3 distance race each year; (2) get on the podium in an international distance triathlon; (3) run a half marathon in under 1:40.
Tell me about your successes so far: In terms of performances – Finishing my first 70.3 race and knowing I left it all out on the course;
Winning my age group and being on the podium for the first time at the Bill Bone Tropical Triathlon in October;
Running a personal best 10k to finish the Miami Man international triathlon in November.
But more generally, the big success has been committing to the training, making the necessary lifestyle changes to align with my goals, and sticking with it when I felt my focus and motivation slipping.
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:
For swimming, my biggest improvement has been in my form. I swam competitively from a very young age through high school, so I was already comfortable in the water, but my form had gotten a little sloppy. The coaches helped me clean that up, and I’ve also become much more comfortable and proficient at open water swimming.
On the bike, the biggest improvement has been the ability to go longer at higher power. I’ve never been faster.
On the run it has been both form and speed. The coaches helped me identify some flaws in my form, and while I’m still working on correcting them, my run fitness has never been better.
Nutrition is an area I need to focus more on going forward, but I’ve learned a lot about how to use supplements to my advantage, and be more strategic with my race nutrition.
Name 2 or 3 things that have made the biggest difference in your journey:
The guidance and support from the Full Circle Coaches and encouragement from my fellow FC athletes
The accountability of group training
Remembering and visualizing my goals when I need some motivation
What excites you the most about being involved in triathlon? The challenge of combining three disciplines into one event.
What would you say to another person who was on the fence about joining our training program?
Whether you are a seasoned triathlete or a beginner you can find a home here. Everyone is welcoming and supportive, and truly cares about helping you improve and achieve your goals.
The coaches will guide you and challenge you, whatever your skill level, and the other athletes will encourage you. And the more you put in, the more you will get out of it!
Curious about Full Circle’s Triathlon Transformation program? You too can become a triathlete! 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.
Every year, millions of us worry about finding the perfect gifts for all the people on our list. What to buy for him, where to shop for her, and how in the world will I find This Year’s Must-Have Toy???
And every DAY, millions of us say we’d love to take better care of our health, but we just can’t afford it.
Well, here’s a solution for all of that: Give them the gift of YOU.
Take the money you would spend on soon-to-be-forgotten presents and apply it instead to your own healthy living. Do you need:
A new gym membership?
Some workout clothes or shoes?
A coaching program to keep you accountable?
A cooking class, or nutrition program?
Let’s be honest – if you’re not taking care of you and maximizing the length and quality of your life, your loved ones will suffer long-term.
Gift-giving is about expressing love, and what better way to do it than by making the most of your body, mind and spirit on a daily basis? Plus, don’t you know they’d rather have you around longer – healthier and happier – than they’d like another sweater they’re never going to wear?
You’re worth it.
YOU ARE.
Happy shopping.
SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
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