Tag: Pefect Amino

Coach Erinne’s Notes:
Since Monika wrote the answers to these questions she has won several races overall and been on the podium at every race in 2017. From time trails, open water swims or Aquabikes this lady is on FIRE!!!! I am so proud of her performance thus far into 2017 and these are all C races for her.  Can’t wait to see you on the podium at World’s Monika!

Meet Monika Lukens, Full Circle Coaching Rockstar Triathlete
Age: 53

Profession: Art Director

Why you chose FCC to help you on your triathlon/health and wellness journey? I came from a cycling background. I started racing bikes a couple of years ago. Then I got a TT bike and started doing Time Trials. I couldn’t do triathlons because of an injury that prevented me from running. A friend told me about “Aquabike” racing and I was hooked. Last year I had a traditional “cycling only” coach and did coached master’s swimming. I realized that this wasn’t the best solution. I was ready for a Tri-coach and when I heard Erinne talk at the Nationals in Miami in November, 2016 I knew this would be a perfect fit. Not only would my workouts integrate both disciplines but there was a focus on health and nutrition.

What is your “A” race for this season? The World Aquabike championships: Penticton, BC, Canada in August.

Please share your BIG goals: To improve my swim. I am a strong swimmer but do not have the focus and passion for it that I have for the bike. I am aiming to improve my speed and comfort level in the water.

Tell me about your successes so far: Last year was a very good year for me: I did 5 Time Trials: 1-1st, 3-2nd, 1-3rd, I did 8 Aquabikes – ranging from Sprint to Half Ironman – 5-1st overall – woman, 1-3rd overall woman, 1-3rd in Age Group (Nationals).

What were some of your biggest Improvements in performance for the each of the following? Swim, Bike, Run, & Nutrition/Health

Please include any Personal Records and Goals achieved, name 2 or 3 things that have made the biggest difference in your journey: The biggest improvements has been my health. I am a very healthy eater but was suffering from a lot of stomach discomfort. Erin put me on the gut-healing protocol and it was life-altering. “Not an exaggeration”!!!! The bloating and cramps went away. I also changed to a low carb diet. This was a challenging journey but after 3 months I am very happy with how I feel and my performance has recovered and I am confident I will only improve from here.

What excites you the most about being involved in triathlon? I would have to say the most exciting thing is overcoming the mental struggle. Being an individual sport…it is you against yourself…especially on the bike on a long course. You may not see anyone for long periods of time. Overcoming the internal voices that tell you that “it wouldn’t hurt as much…go ahead just slow down a bit…no one will know” is a constant struggle.

What would you say to another person who was on the fence about joining our training program? If that person is serious about improving and has set goals I would tell them to join this program. The balance of workout, nutrition, targeted weight training and stretching, sets you up to be a much more well rounded and stronger athlete.

The biggest improvement I have felt since hiring Coach Erinne is the ability to balance life with training and not dread the fact that I have to work hard to achieve my lofty goals. I was concerned with that coming into this season. So far I have been able to handle the tough training with good recovery time and easy days. I also really appreciate the mental skils training that has helped me be able to know that I deserve to be out in the front and attack at races. The book ” How Bad Do You Want It” that Erinne recommended is a game changer.

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching call us at 786-586-6057 today, check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

 

Meet Lisa Schejola Aikin, Full Circle Coaching Rockstar Triathlete
Age: 46

Coach Erinne’s Notes: Lisa and I started working together several years ago and she is an awesome dedicated triathlete. She is in the VIP custom program where she works one on one with the coaches on a weekly basis. From bike fit, to bike selection, overcoming injuries, managing life with a busy family and business schedule we work with Lisa’s life, to help her accomplish her goal of a sub 6 hour 70.3. Well, she did it and it was no fluke, she trained hard, had moments of struggle but persevered as I always knew she would. We are extremely proud of this Rockstar Triathlete who is leaving us in Miami to go to Spain for a year. You will be greatly missed but the journey is not over! Challenge Madrid is calling your name, and this is your year! Wishing you nothing but the best over there, and oh, by the way, we are coming to visit!

Read about her triathlon journey below.

Profession: Mother of 8 and 10 year old bambini, wife, Director of Foundation.

Why you chose FCC to help you on your triathlon/health and wellness journey?  I’ve mostly worked one on one with Erinne and Dennis. 

I’d have to say I chose FCC and have stayed for these many years because of it being so comprehensive and with a holistic approach. I continue to learn. Erinne is an incredible resource, on all aspects. Her theoretical knowledge of all technicality in all three sports is impressive. 

Dennis is more the practical side which covers both side of the coin. Dennis has incredibly elevated my cycling skills and confidence.  Safety on the bike for me is essential. With Dennis I know we are covered. 

What is your “A” race for this season?  This past Chattanooga IRONMAN 70.3 

Was going to actually do a full but had an injury and could not get all the training necessary in. I also know I like to perform well and doubted I would be satisfied with my results of a full. 

With this race, my first official branded IRONMAN, I improved my time by 40 minutes and was in top 15% in my division. 

Please share your BIG goals:

My BIG goal is still to do a full IRONMAN although I have to say I like the 70.3 distance. I think I can perform better. 

My BIG goals for this past race were to:

• Not bonk on the run
• Use my mental strength to pull me through anything
• Improve my times in each sport
• Have a great time through it all and remember to say Be. Here. Now. To be present and enjoy

Accomplished ALL :))))

Tell me about your successes so far:  See above LOL!  Basically, I feel like a strong confident athlete! 

I tend to perform better at each race. I’ve been slowly accumulating experience in the sport. I know what to expect. 

A huge success was to have been able to recover from IT band injury. It was physical and mental. 

I recognize my mindfulness work together with my training immensely helped. 

What were some of your biggest Improvements in performance for the each of the following?

Swim: This one amazes me. I thought it was my strongest sport. These past few months I have learned so much about my stroke and efficiency in the water. You would have thought I would know by now. The shift has been from going for a nice strong leisurely swim during a race to actually competing. The work at camp and with Erinne one on one made the difference.

Bike: Kept 20 miles/ hr average for 56 miles in hilly course!!!!  Improved confidence and strength.  I had the right nutrition and focused on breathing (yes, thanks Coach Dennis!!!)

Run: I think of myself as slow but consistent. Here is where the mental work came in. Mantras essential. I was extremely pleasantly surprised by my ave on the half marathon portion of race.  Rolling and stretching in training  essential!!!

Nutrition/Health: I was a pretty good student the last couple of months – mostly stayed gluten and dairy free. Low sugar (?!?). No alcohol. 

Erinne’s words… when in doubt pick a NUTRITIOUS meal – ha ha!  Took my vitamins/ supplements religiously. Even Perfect Aminos daily. LOL.

Please include any Personal Records and Goals achieved
Name 2 or 3 things that have made the biggest difference in your journey:

• Confidence 
• Mental strength 
• Interest in continuing to learn and grow as an athlete
• Supportive family 

 What excites you the most about being involved in triathlon?  I love how the three sports balance themselves out. I find it amazing how much more sore I was at the end of a marathon compared to the end of a 70.3.   I like the camaraderie- I learn so much from the other athletes and can totally see the advantages of the “group effect” sharing a common goal.   I’m a geek. I like to continue to learn the technicalities of each sport. Analyzing the swim stroke, the bike circle and the run stride!  Consistently sticking to the right nutrition continues to be a challenge but it’s a journey. 

What would you say to another person who was on the fence about joining our training program? Jump in! You are in excellent hands. You won’t regret it.

 

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching leave a comment, check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

   

 

Meet Elyse Sitomer, Full Circle Coaching Rockstar Triathlete
Age: 47

Profession: Director of Coaching

Why you chose FCC to help you on your triathlon/health and wellness journey? This is my fourth season working with Erinne. Each year I’ve been able to improve my fitness and strength which translates into being prepared and faster finish race times. In 2013, I took an hour off my IM® and knew I could do it again working with Erinne.

What is your “A” race for this season? It was IM® Maryland

Please share your BIG goals: I was working on taking an hour off my last Ironman® and I would have if the swim wasn’t cancelled.  I was the most prepared for this race than any other race I have ever trained for.  It was hard work but I stayed within the power, paces and heart rate I trained for.  This was my 5th Ironman® and the one that I felt the most ready for.  The race wasn’t a struggle because I wrote and executed my strategy to a “T!”

Tell me about your successes so far: I placed first in two Olympic races and third in another at the beginning of race season.  I improved on the bike so much, I’ve PR’d in every race where the bike is concerned. I will be ranked a silver All World Athlete for 2017.

What were some of your biggest Improvements in performance for the each of the following?
Swim: I’ve gotten stronger
Bike: I’ve taken 15 minutes off my half Ironman bike time
Run: I’ve shaved 4 minutes off my marathon time with horrible race conditions
Nutrition/Health: I eat a lot healthier and have much more energy.

Please include any Personal Records and Goals achieved
Name 2 or 3 things that have made the biggest difference in your journey: As a team, Erinne and I worked on building my strength and confidence.  I was the best prepared for any race this year because of the effort, the conversations and testing my efforts to see where I have improved.

What excites you the most about being involved in triathlon? I love the people, the comaraderie, the competition and the ability to improve each time.  I like the sense of accomplishment it brings me.  It challenges me in a way nothing else has ever done and I can keep improving.

What would you say to another person who was on the fence about joining our training program? Trust the process.  Erinne works with you as an individual, a human-being. She coaches to your strengths, your needs and what you what to achieve. It’s not just about the training.  It’s also about strength conditioning, nutrition, rest, and visualization. Erinne is the first coach that made me write a race plan and a post report. The plan kept me focused during the race and the post report helped with lessons learned (what worked and what didn’t work).

Coach Erinne’s Notes:
Elyse is an uber-dedicated triathlete. She is an active participant in all her coaching, never misses our coach calls and get the training done, even when she travels for work. As she states above it’s not just about the training- Its about the nutrition, recovery and strength and creating a recipe that works. We are continuously analyzing the training to see where she can improve her limiters and make them strengths. Although the race conditions at her “A” race were less than ideal, she never questioned not racing and gave it her all to follow a modified plan and finish strong.  Very proud of all your accomplishments Elyse and know your 2017 will be better than ever! You truly are a Rockstar Triathlete!

 

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

   

Meet Rossella Zini, Full Circle Coaching Rockstar Triathlete
Age: 41

Profession: Law Office Administrator

Why did you choose FCC to help you on your triathlon/health and wellness journey? My revelation was seeing Erinne at a Tri clinic at Mack Cycle in June, I remember thinking if she had so much passion about repeating the same thing to groups of people she had never even met before, how passionate could she be about her own athletes? And boy was I right! I spoke to a couple of other coaches but neither gave me the same excitement vibe. And that’s what you need from a coach, knowledge is not enough.

What is your “A” race for this season? MiamiMan Int’l Distance 11/13/16.

Please share your BIG goals: Half IronMan® (I dream in Latin America). Also, to run a full marathon.

Tell me about your successes so far: I learned how to swim, and won my fear of open water.  Just a few months ago, I would have never believed I’d be able to jump off a Ferry at Escape and swim 1,800 yards without stopping (yes, 1,800 yards – I kept going off course)!

What were some of your biggest Improvements in performance for the each of the following?

Swim: A year ago I could not finish 1 single lap at the pool without choking. Then I went from swimming at 2:48 pace at Escape to 2:18 at MiamiMan.
Bike: From simply “cruising” at 15 mph for the last 5 years to actually riding with a purpose, at an average of 18.8 at MiamiMan with only a few months of focused training.
Run: Heart rate training has been such an eye opener enabling me to control my breathing, I have no idea how I completed half marathons in the past without knowing all this!
Nutrition/Health: Total change: I used to see food as an enemy and feared calories, now I see food as instrumental for my training. Erinne telling me to have dessert the night before a race is music to my ears!

Please include any Personal Records and Goals achieved: 2:18/100 yds swim, 2:04:10 Half-Marathon, 28:40 5K

Name 2 or 3 things that have made the biggest difference in your journey:
1. Being Out-of-Comfort Zone: most enriching zone ever!
2. Team Support – the FCC group is just pure joy, no competitiveness just mutual support and encouragement, FCC you guys rock!
3. Group training – I was a loner so I had little stimulation for improvement, being in a group is crucial for improvement.

What excites you the most about being involved in triathlon? Triathlon has been empowering, but mostly humbling: these 5 months have taught me to accept every little improvement with joy and avoid unrealistic expectations on myself or comparisons to others. Even “slow” results are results, and reflect hard work.  Triathlon for me has been about enjoying the journey of embracing my weaknesses and dealing with them, both physically and psychologically.  Another exciting thing is that Triathlons have no age and I still have 60 more years to improve 😉

What would you say to another person who was on the fence about joining our training program?  Get out of your comfort zone and do it now, don’t wait as long as I did! The kind of knowledge you will get in this group is indescribable, let alone the human support, with repercussions on your self-confidence and personal life.

Coach Erinne’s Notes:
Rosy started with Full Circle Coaching by taking our Run Smart clinic to overcome some running injuries and look at her now. She committed to unlimited VIP coaching and she is killing it! She is a perfect example of spending many years going through the motions of swim, bike, run but getting no improvement due to lack of measuring, evaluating and learning the skills of the sports.  I love Rosy’s smile and commitment to her training always giving 100% at every session. She has come so far in such a short time and the sky’s the limit-I love it-we have 50 more years to keep improving, getting faster, stronger and better than ever! Way to go ROCKSTAR ROSY!!!!!!

 

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

   

 

Meet Jonathan Mayer, Full Circle Coaching Rockstar Triathlete
Age:  52

Profession:  Investment Banker

Why you chose FCC to help you on your triathlon/health and wellness journey?  I needed a holistic approach to training and better help and I loved Coach Erinne’s approach and I loved the family environment when I met the coaches and athletes.  I have fun being around everyone involved with Full Circle.

What is your “A” race for this season?  Las Olas Sprint with my older daughter (we do an annual Sprint) and the Trilogy.

Please share your BIG goals:  Finish a 70.3! Tell me about your successes so far:  Getting stronger and healthier this year has been a success in its own right.  I learned from Erinne to focus on core health and build up strength.  I’m slowly doing that and feel better when I work out.  I was also pleased to have a great swim in the Miami 70.3 and felt great accomplishment, even though I didn’t finish the race this year.

What were some of your biggest Improvements in performance for the each of the following?

Swim: While still strengthening, had my best ocean swim in the Swim Miami Beach over the summer.
Bike: My pace and strength have increased.  I have a higher ceiling, but my distances are extending without laboring toward the end.  
Run: I have been able to extend the distance of my weekly runs without pain — a big challenge before I joined Full Circle!
Nutrition/Health: After dealing with stomach issues and cramping, my diet modifications and increased stretching have improved my health and flexibility this year.  I’ll continue these efforts.

Please include any Personal Records and Goals achieved.
Name 2 or 3 things that have made the biggest difference in your journey:  Better nutrition (including more all-natural ingredients and supplements), strength training and stretching have all led to growth this year).

What excites you the most about being involved in triathlon?  In 2011, I was hit by a car while on a long bike ride.  After several surgeries, a doctor told me I would not be able to raise my left arm above my shoulder.  I started rehabbing in 2012 and completed my first triathlon in 2013 with my 12-year old daughter.  I was hooked by the knowledge that training allowed me to overcome medical adversity, by the ability to push myself further, and to be in an environment of physical and mental health.  I am training every day, even if I have to fit it in around car pool drop off or work.  I love knowing that I’m getting a little faster and stronger every day.  And I love that it is not work, but it’s just fun and rewarding.

What would you say to another person who was on the fence about joining our training program?  Being involved with Full Circle coaches and athletes enables personal physical and spiritual growth in an environment that is fun, supportive and long term.  You don’t have to be an IronMan to be a Full Circle Rock Star.  It’s the best place to get stronger and enjoy the experience.

 

Coach Erinne’s Notes:

Jon came to me with a big dream of doing a Half Ironman and he had a few special considerations. He was in pain when he ran after a serious bike accident and he had diabetes. We started with a strength and nutritional evaluation before starting any serious endurance training. We switched out a lot of the high sugar sports nutrition and used real food to help stabilize his blood sugar before, during and after training. The strength and stretching allowed Jon to get out of pain and build a solid foundation to start building his endurance.  Although he did not cross the finish line at the race, he has had some huge wins in the form of health and wellness, which I feel is a better jumping off point. The goal is now even more within reach- he will get there soon I am certain- Way to go Jonathan- you are a true Full Circle Rockstar!

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

   

 

Meet Carolina Calderon, Full Circle Coaching Rockstar Triathlete
Age: 42

Profession: Nuage Designs

Why you chose FCC to help you on your triathlon/health and wellness journey?  I met Erinne 3 years ago during a race clinic ( I was doing the swim part of a relay) and really liked her style of coaching. I had never done a full triathlon before. I was afraid of riding bikes so I really needed someone to guide me all the way.

What is your “A” race for this season?  Augusta 70.3- Sept 2016

Please share your BIG goals:  Be able to finish a 70.3 distance …. and I DID!!!!

Tell me about your successes so far:  The road to success started with my mind first, then my body. I had to switch to an “I CAN and I WILL” mindset first and overcome the fear of riding bikes. For me success was to learn how to ride a bike clipped in, and run more than 2 miles without stopping or walking.  Coach Erinne’s and her assistant cycling coach Dennis’ dedication are part of this success. I have to thank them for SOOOOO much. They really took me under their wings and pushed me always further than I ever thought possible.

What were some of your biggest improvements in performance for the each of the following?
Swim:  

More efficient and powerful without wasting so much energy. That is a work in progress but I have reduced my time in the 400 and 200 test by 1 minute each.

Bike:  

CONFIDENCE!!! I have gained confidence and that has helped me concentrate on my strength and speed. The Ultimate Triathlon Camp in Clermont really made a big difference!

Run:  

I was able to run a 5k in just under 31 min. I have improved on my run form and endurance.

Nutrition/Health:  
I have lost 12lb since December 2015 and feel stronger than ever.

Please include any Personal Records and Goals achieved:  Just finished my first 70.3 race!!!!
I also PR’d in my last 5K. I feel healthier and stronger.

Name 2 or 3 things that have made the biggest difference in your journey:
* My fellow FCC athletes, without their friendship, encouraging words and positive attitude this journey would not have been possible at all.

* Coaches knowledge and dedication, knowing they are always there for me, always pushing my limits and showing me the right way of doing things.

* Attending the Ultimate Triathlon Camp in Clermont, FL. My bike skills improved from not knowing how to ride to be able to ride 50 miles on the rolling hills and keep up with the group.

What excites you the most about being involved in triathlon?  That it has 3 disciplines, which makes it entertaining and more challenging. Every day is something different, it really excites me to see how my body adapts to changes.

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

Don’t think twice…. The only risk you take is that you might never want to stop.

Coach Erinne’s Notes:

Carolina is a tried and true Rockstar Triathlete. She is a mom and wife and works hard at her job but still made the commitment to achieve her dreams of doing a 70.3. She did not believe that I could create a program that would fit into her life, but we did and she hit 80% of the training to accomplish this awesome goal. She overcame some major fears on the bike and worked through a few injuries to get to success. Super proud of you Carolina- this is not the end- only the beginning!! ROCK ON GIRL!!!!!!!!

 

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

   

Full Circle Online Coaching Rockstar Triathlete Success Story Daniel Kaminstein

 Daniel 1st place overall by 6 minutes at Hot Dam Olympic distance triathlon.

Meet Daniel Kaminstein, Full Circle Coaching Rockstar Triathlete
Age: 39

Profession: Emergency Medicine Physician

Why you chose FCC to help you on your triathlon/health and wellness journey? I was looking for a coach who would help me with more than just fitness goals. I liked the approach and attitude that FCC advertised. In addition the base of oppositions in Miami means that I can train in person once a year.

What is your “A” race for this season? Hot Dam Triathlon – Evans Georgia

Please share your BIG goals: Being a great father to my three children. Becoming a more well rounded triathlete. Becoming competitive on a national level in my age group.

Tell me about your successes so far: My kids love coming to watch me race and my oldest has already raced in two kids triathlons. Top two in my age group in every race this season. Several top 5 finishes overall. First overall by 6 minutes in my A race for this season.

What were some of your biggest Improvements in performance for the each of the following?
Swim: Racing the swim rather then just using it as a warmup for the bike.
Bike: Using power to make major gains in speed.
Run: Stronger faster run off the bike
Nutrition/Health: Less carbs and more protein left me feeling much better during training and racing.

Please include any Personal Records and Goals achieved: First overall in my “A” Olympic distance race.

Name 2 or 3 things that have made the biggest difference in your journey: Power Meter. High intensity training sets.

What excites you the most about being involved in triathlon? Getting to inspire my three boys to be active.

What would you say to another person who was on the fence about joining our training program? You can be a competitive triathlete without coaching but to really make significant advances you need someone on the outside who can give shape to your training and point you in the right direction.

Coach Erinne’s Notes:
As part of Full Circle’s  VIP ONLINE Training Program, Daniel has really rocked his 2016 tri season. He reached out after the Ride On Ryan Tri, not sure if coaching would benefit him since he already placed 3rd overall. He lives in Georgia so online coaching was our only option but as you can see from his amazing results the coaching still works. Being a doctor, having a wife and 3 small sons makes the efficiency of training even more important.  Learning to train with power and intervals was the key to improving his already impressive speed. I am super proud of his results and can’t wait to see what 2017 brings as he is racing National’s in August with a goal of qualifying for World’s. Thanks for trusting the process Daniel,  you are an awesome Rockstar Triathlete!!

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching check out our website www.fullcirclecoaching.co, or follow us on your favorite social media: