Tag: PerfectAmino

You’re Right

by fullcircle, posted in Blogs, Mindset

You’re Right

Henry Ford said a great many wise things.

My favorite: “Whether you think you can or you think you can’t, you’re right.”

And this is never more powerful to remember at a turning point, like the start of a new year, when we look forward with hope, excitement, and – yes – sometimes even fear.

It’s OK to be afraid. Just remember that it can’t stop you from doing what you need to do. And the key to overcoming that fear isn’t to wait for it to go away.

The key is to decide on the next right thing to do, acknowledge the fear, and then do the right thing anyway.

Your self-belief must be strong enough to propel you past the doubt. Call it faith if you want to – in yourself or something more powerful.

But hold onto that belief during the tough times because this committed mindset and bravery will be tested repeatedly.

  • Can I have the healthy life I want?
  • Can I be the kind of partner/parent/friend/employee I aspire to be?
  • Can I love myself and those around me every day, even when it’s hard?
  • Can I do something as big as a triathlon or Ironman?

Whether you think you can or you think you can’t… YOU’RE RIGHT.

Resolve to make a positive choice. To believe in yourself.

Are you interested in learning how I can help you with your health, wellness, and triathlon goals?

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

Erinne Guthrie, 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.

Why New Year’s Plans Often Fail

by fullcircle, posted in Blogs, Mindset

Why New Year’s Plans Often Fail

Every January, millions of people make promises to themselves in New Year’s Resolutions.

  • “This is the year I finally get in shape!”
  • “This is the year I will do a triathlon.”
  • “This is the year I lose the weight!”
  • “This is the year I start my business!”

And then, by February, the vast majority have failed already.

Let’s talk about why.

If we discuss a few common reasons why well-intentioned resolutions fail so often, then maybe we can find a better way to reach the desired end.

  1. They’re too vague. Instead of saying, “I want to get in shape,” say you’re going to spend 15 minutes walking around the neighborhood twice a week. (Don’t worry – it will lead to more.)
  2. Don’t be so demanding of yourself. Realize that the best change is gradual.
  3. Choose to do something positive that you enjoy, and then you won’t have to force yourself to do it every day.
  4. You don’t track your progress. If you want to eat better, download an app to record what you eat every day. If you want to slim down, take a photo of yourself each week so you can see that, despite how you might feel, you really are making progress.
  5. You don’t know your “why.” If you don’t have a compelling reason for doing what you’re doing, it’s bound to fail.
  6. There’s no date set to accomplish the goal. Set a date and create a mantra around it. “It is March 30th, and I completed a triathlon and feel stronger and healthier than ever” repeat it often!
  7. Follow a proven system. Surround yourself with others on the same journey, and hire a coach if you need help.

The key is to examine your desire a little more deeply, and then take little, bite-sized actions each day to get started.

As they say, “A journey of a thousand miles begins with a single step.” And is followed by another… and another…

As a gift, here is my 90-minute Vision Planning workshop recording.

The feedback was excellent. Please use it to help create a true vision for 2023. It will only be available this week, so don’t delay!

Need some help in creating your version of your best life? Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it together!

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.

Sick? Feel Better Quickly

by fullcircle, posted in Blogs, Nutrition

Immune Boosting Protocol

At the first sign of illness – sore throat, feeling run down, low fever, and or sniffles, please take action immediately with some of my suggestions!

I am not a doctor, and don’t pretend to be one, so if you feel you need a doctor or hospital, please take care of yourself!

However, if you want some alternatives for feeling better, the items below are a list of what I personally use whenever I start to feel sick.

Of course, boosting your immune system by eating clean, getting good sleep, reducing stress, and living by my holistic lifestyle principles is important; sometimes, we need a little support.

Wellness Formula – If you’re feeling symptoms, you can take as many as 3/hour with lots of water or three capsules, 3x/day. Wellness Formula Capsules – take three daily for three weeks out of every month for improved immune boosting.
Source Naturals Wellness Formula Bio-Aligned Vitamins & Herbal Defense For Immune System Support – Dietary Supplement & Immunity Booster – 240 Capsules
https://amzn.to/2GMkR9B

Echinacea Plus Tea- drink as desired, a few cups a day, great for travel.
https://amzn.to/2UbAwSR

Sore Throat; Gaia Echinacea Throat Spray
Spray liberally in the throat several times a day- also great for canker sores.
https://amzn.to/2GKWI34

Occilocossinum
Take an ampule of pellets under the tongue every 6 hours until symptoms subside. Do not combine with essential oils. Great for the whole family.
https://amzn.to/3lgTMdB

Sinus Symptoms;  Sinufix capsules and nasal spray
Take 2 capsules 2-3x/day and spray 2x/day
Capsules: https://amzn.to/3n4UMBS
Nasal Spray: https://amzn.to/3n4V3EU

On Guard Essential Oil throat lozenges
https://new.fullcirclecoaching.com/store-2/doTerra-ONGUARD-Lozenges-p162397022

On Guard Oil
Kills bacteria and viruses and can be purchased as a throat spray or hand sanitizer. Put in a diffuser, great for travel (I usually have it in stock).
https://new.fullcirclecoaching.com/store-2/doTerra-On-Guard-p168512704

Breathe Essential oil
Rub on chest and bottoms of feet, place in a diffuser.
https://new.fullcirclecoaching.com/store-2/doTERRA-Breathe%C2%AE-Respiratory-Blend-p174152019

Clear Lung is great for coughs-
https://amzn.to/3mEsQVD


Nothing improves your immune system more than eating clean and living the 6-holistic lifestyle principles.

If you need support with your lifestyle and nutrition, please check out my Nutrition and lifestyle course.

Or, set up a call with me by calling/texting me at 786-586-6057 today, or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session to see if this program is for you!

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.

Triathlete turned coach; Rockstar Ollie Garcia

by fullcircle, posted in ROCKSTARS

Triathlete turned coach; Rockstar Ollie Garcia

Coach’s Notes:

Who knew when Ollie hired me 2.5 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!

CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAMS?

You too can become the triathlete you always dreamed of!
Schedule your FREE Triathlon Breakthrough Session NOW!

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

Unravel The Limiting Beliefs That Are Holding You Back

by fullcircle, posted in Blogs, Mindset

Unravel The Limiting Beliefs That Are Holding You Back

Beliefs are just thoughts repeated, right? We’ve all heard that before or read it on a coffee mug or Pinterest board.

And it’s true. If you think you’re a smart, hard-working, good person – and then repeat that thought over and over — then you’re going to face the world with a positive attitude about yourself.

Unfortunately, it works the other way around too, as so many of us know. Have you ever thought any of these about yourself? And then repeated them, like, a million times until the thoughts become your beliefs?

I’ll always be too fat.

I’ll never make it.

Nothing ever goes my way.

I’m always injured

I’ll never be fast

I’ll never be good enough

These are highly common self-limiting beliefs. We all have some like them. Maybe they came from a childhood trauma or insult – and the wound caused us to repeat a thought so many times that now it seems like undisputed truth.

But it’s not. It’s just what you’ve been telling yourself about yourself.

The good news is this: You can change your self-beliefs by changing what you say about yourself!

  1. Stop comparing yourself to others. There will always be someone who seems to have more … or be more … or do more. Just be YOU.
  2. Notice what thoughts about yourself pop into your head. What are the circumstances? Are there any common threads? 
  3. Dig into your past to think about where they might’ve come from? I personally had a 3rd grade teacher bring me to the front of the class and show everyone how terrible my cutting skills with scissors were. Believe it or not that has stayed with me for decades! Despite all the many successes I have had in school and business. I keep a list of all my successes when I think I cannot do something I have the desire to do
  4. Next, try to turn around a negative thought. When you tell yourself that you’re not successful in life, think of something that you’ve done well – a new job, a relationship, good relationships with your family, etc. 
  5. Then say it out loud and repeat the thought over and over: “I’m smart and successful and often achieve my goals.”

This doesn’t have to take a long time to bring lasting change. It’s a form of self-care to grant yourself the empathy and support you would a friend.

We’re here to help you build new habits to turn those negative self-beliefs into empowering tales of your fabulousness. Let’s do it – together!

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

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

Why Sleeping Better Is So Important

by fullcircle, posted in Blogs, Mindset

Why Sleeping Better Is So Important

Do you want to make a positive impact on your life every day (and night)?

To improve your mental and physical health, stress level, and even your skin?

Of course you do!

Everybody wants to sleep better – at least, once we’re past the age when we think it’s fun to burn the midnight oil with work or partying.

If you’re past that stage but never gave much thought to how you sleep, then stop right now.

“Sleep is as important for good health as diet and exercise,” the National Institutes of Health says. “Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.”

The agency says there are three aspects to sleep – how much you get; the quality of it; and having a consistent sleep schedule.

It’s so important because of all the work our brains and bodies get done when we sleep. It’s not just about “resting” for a while.

Sleep helps us learn, remember and create. It gives time to repair everything from blood vessels to the immune system.

Most adults need at least 7 hours a night. And, despite the popular myth, we can “catch up” on weekends. 

So, follow these no-nonsense tips to get more and better sleep.

  • Stick to a schedule. Go to bed and wake up at the same times every day.
  • Exercise every day.
  • Get natural sunlight – 30 minutes/ day is ideal
  • Avoid nicotine and caffeine, which are stimulants and stay in your body for hours.
  • Don’t drink or eat too much before bedtime.
  • Unplug from your devices a minimum of an hour before bedtime.
  • Keep your sleeping area cool, quiet and dark. Electrical tape over any lights.
  • Turn off Wifi in your house or apartment at night.

It’s the stuff that dreams – and so much more – are made of.

Curious about Full Circle’s Triathlon Transformation program which includes so many more sleep hacks?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

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

Pre-Race Brick

by fullcircle, posted in Blogs, Mindset, Race Specific

Pre-Race Brick

When it’s race week, I highly suggest a taper.

A taper week means a reduction in volume and intensity of training and a focus on sleep, rest and recovery.

That does not mean do nothing, but keep all efforts less than 30 minutes with form focus and perhaps a few shorter 1-2 minute intervals.

After your easy 3-10 day taper depending on the length of your race, it is really important to do a short brick (swim, bike, run) the day before the race. I even recommend it on the morning of the race itself.

This doesn’t mean to go balls to the wall and waste all your energy.

Save it for the race.

The purpose of this pre-race brick is to remind your body of the intensity you will be performing during the race the next day or in a few minutes. Waking it up and shaking off the cobwebs after taking a few easy days to rest and recover.

You may feel all out of whack and sluggish doing it…
and the “I’m feeling like I am so DARN SLOW” or the “OMG I am not going to race well” thoughts are going to come out and play.

It’s normal for that to come up, but tell yourself afterwards that this is why you’re doing the brick.

Rehearse and visualize your race in your head and remind yourself that you trained for this and “YOU ARE SO READY” for this race tomorrow or in a little while.

It’s ok to not feel great today but tomorrow is the race when it counts.

Ideally, you’ll want to do a 10-15 minute swim, bike, run each with 4-6 x ONLY 1-2 minute over your race pace intervals, with 2-5 minutes easy recovery.

So…. save the power and speed for the race and BRAGGING rights of accomplishing whatever goals you set for yourself. Race day is always a great day if you chose to make it one!

Zoom Zoom!

Happy Racing

Curious about Full Circle’s Triathlon Transformation program?
Want to learn more? You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

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.

My New Relationship

by fullcircle, posted in Bike, Blogs, Mindset

My New Relationship

I’m excited to share about my new relationship.

I’ve actually known him for over a year but have not taken the time to truly get connected.

I was still really committed to 2 other relationships.

Despite hanging out a few times over the last year, this one was just too aggressive for me.

I was uncomfortable and did not have the time to commit to developing the relationship.

But all that has changed. I am ready for something new!

That’s not to say I will not be seeing my two other relationships occasionally!

I already know there is a lot of potential with this one, but it does take me some time to trust and fall in love!

But once I’m committed, I’m all in.
Let’s see if it will stand the test of time.

If you don’t know by now, I am talking about my BMC Time Machine triathlon bike.

HA HA!  Did I get you?

The other two relationships I mentioned above are my old 2013 BMC Tri bike which I absolutely LOVE and my Trek Road bike which I love too.

So, I wanted to share how I’m going to get to know this new super hot aggressive guy.

Easy Spins

I’m starting off with just a few easy spins; getting a feel for this new aggressive position in my aero bars. I’m much more aero dynamic on this bike which in the end can be faster but if my neck hurts too much I may have to get some risers for the aero-bars.

Bike Handling Drills

I’m also doing all my bike handling drills just like I did when I first started triathlon.

  • Riding with 1 hand for 10-15 seconds and switching so I am good with either one
  • Practicing sharp u-turns
  • Figure 8’s
  • Riding close to other cyclists and holding steady
  • Taking drinks from my water bottle holding a straight line and not wobbling all over the road.

Pedaling mechanics drills; both in and out of my aero position!

  • Single leg drills, 85 rpms and 65 rpms for 1 -2 minutes
  • Spin Ups
  • Shift Ups
  • Force Reps

These drills really help improve my connection to the bike and improve my pedaling mechanics so when I am ready to start doing testing and intervals I will have a great base of fitness and can really train smart.

I hope you enjoyed my little analogy.

I’m basically saying it takes time and practice to get connected to anything new even your bike!

So many of the athletes I work with have no connection to their bikes and wonder why they can’t go faster.

Besides a perfect bike fit (which we offer), these types of skills and drills workouts create a deeper connection between your body and the bike.

I have seen it time and time again after following my system for training on the bike,  power improves exponentially in short periods of time when there is a connection!

How deep is your connection to your bike? Looking for some guidance?

Set up your Triathlon Break through session here…..

See you on the road.

Curious about Full Circle’s Triathlon Transformation program? We use mediation as a form of working IN to create energy to be able to train better, longer and stronger. Want to learn more?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

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.

Drills, Drills, Drills…

by fullcircle, posted in Bike, Blogs, Mindset, Run, Swim

Drills, Drills, Drills…


Why do you need to do your drills?

I promise it’s not to annoy you, although many athletes think so…

It is actually to program a new neuro pathway from your brain to your body to help you swim, pedal your bike or run with better form and efficiency.

What does that mean?

Your brain sends messages to your body to perform the movements of swimming biking and running. If you are doing it incorrectly over many days, months and years the pathway gets reinforced over time, even if it is inefficient.

I’ll use swimming as an example.

If you were never taught HOW to swim with proper form and technique, you find a way to move in the water that is most likely incorrect. The more you swim with incorrect form the more reinforced that neuro pathway is.

When you decide you want to get a video analysis from an experienced coach- they should point out what you are doing well and also what you need to do differently to improve performance.

The patterns you learned by winging it, now need to be unlearned. And new patterns created doing it the correct way.

But just telling or showing you what you are doing incorrectly is only the first in a multi step process to correct your inefficiency.

There are so many moving parts that go into swimming well.

So that is where drills can greatly speed up the process of reprogramming those movement patterns.

There is a catch.
You must do the drills correctly if you want them to help you perform better.

So many of my athletes skip over the drills when they get to a certain level of confidence and that is a HUGE mistake.

Drills performed correctly as a part of every single training session can greatly improve the speed at which you become more efficient and get faster.

Drills are created by taking a small section of each phase of the SWIM, BIKE OR RUN. For example, with the freestyle swim stroke (which has so many moving parts) the drills allow you to isolate them so you learn how to do it correctly without getting overwhelmed.

Drills need to be performed over and over and over to perfect them so that you can then know and feel where that move falls into place within the freestyle swim stroke.

It takes a trained eye and years of experience for coaches to be able to:

-Assess a swimmer correctly
-Isolate what they are doing well and what needs work
-And then teach them the drills to practice to correct their form and
-Finally put it all together!

I can say for 100 % certainty I have that skill and can help you identify your limiters and give you the drills to correct them, but YOU have to do the work, repeat the drill over and over and over to create the new neuro pathway in the brain and the body so the correct form is the default move!!!

So, if you want to improve your swimming, biking or running or any sport, you must do the drills and do them correctly over and over and over again.

Even the best athletes in the world are doing their drills on a daily basis to reinforce good technique!!

Happy drills training!

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

Yes, You Really Can Meditate – and Here’s Why You Should

by fullcircle, posted in Blogs, Mindset

Yes, You Really Can Meditate – and Here’s Why You Should

Of all the loving, nonjudgmental and supportive methods we can use to practice self-care, maybe the most misunderstood and underused is meditation.

It seems like every time I mention it in conversation, someone says dismissively, “Oh, I could never do that! Stop my mind completely and just not have any thoughts at all? I don’t know HOW you do it!”

Too many people misunderstand the idea of meditation. So, they don’t even try it. So, they don’t ever get the benefits.

What are those benefits?

Ah… Let me share some…

  • Better focus and concentration
  • Improved confidence and self-esteem
  • Lower stress, depression and anxiety
  • Lower blood pressure
  • Improved circulation 
  • Less pain
  • Better memory and sleep

Sounds great, doesn’t it? All from a practice that requires no equipment and no money. Plus, you can do it anywhere – while walking, riding a bus, or sweating out an endless work meeting.

During meditation, you sit or lie comfortably and focus your attention on one simple thing – commonly your breathing as you inhale deeply through your nose and exhale slowly through your mouth or nose.

When your mind wanders or you remember an errand on your “to do” list, that’s fine. It’s going to happen. Our minds are CONSTANTLY generating thousands of thoughts. The goal is not to stop that process, but redirect yourself back to the breathing focus.

Just gently pull your focus back to your breathing, over and over, without judgment. I like to count to 25 and start over again.

Breathe in (1) Breathe out (1), Breathe In (2), Breathe out (2) and so on to 25.

Or, you might repeat a thought as you breathe – “Joy in…Anger out…”

It’s that simple. You’re not trying to reach ultimate enlightenment or control your thoughts. You’re just tapping into an ancient practice that has helped countless people pause during a busy day, take a few deep breaths, and slow it down for a few minutes.

You can do it.

Curious about Full Circle’s Triathlon Transformation program? We use mediation as a form of working IN to create energy to be able to train better, longer and stronger. Want to learn more?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU