Tag: recovery

No More RICE; Soft Tissue Injury Management Update

by fullcircle, posted in Blogs

No More RICE; Soft Tissue Injury Management Update

Love collaborating with Athletix Rehab!!
Soft Tissue Injury Management Update! 🚨

RICE is out for soft tissue injuries! All they need is PEACE & LOVE.

  • RICE (Rest, Ice, Compression, Elevation) has been a commonly used acronym for acute soft tissue injury management for decades. But, RICE fails to address the complete picture of soft tissue rehabilitation from both a physical and mental aspect.

  • In 2020 the British Journal of Sports Medicine published this new acronym to encompass the soft tissue rehabilitation continuum from immediate care (PEACE) to subsequent management (LOVE).

PEACE

🔰PROTECTION – initial 1-3 days limit or modulate movement to avoid aggravation 

🔰ELEVATION – raising the limb higher than the heart while resting can promote interstitial fluid flow out of the tissue.

🔰AVOID ANTI-INFLAMMATORIES – the body’s natural inflammatory process is designed to help heal. Inhibiting this process can negatively affect long-term healing. Also, consider avoiding ice, as this too may decrease optimal recovery. 

🔰COMPRESSION – easy compression and reduce swelling and improve quality of life during rehabilitation. 

🔰EDUCATION – therapists should educate their patients to approach their rehab actively and with a can-do approach.

  • Then,

LOVE

🔰LOAD – early mechanical stress without aggravation promotes repair, remodeling and builds tissue tolerance.

🔰OPTIMISM – Optimistic patient expectations are associated with better outcomes and prognosis.

🔰VASCULARIZATION – early aerobic activity without aggravation boost motivation and increased healing blood flow.

🔰EXERCISE – Exercises help to restore mobility, strength, and proprioception early after injury.

  • Tag a friend who needs this new knowledge!

#GetBackInTheGame

Want to learn more, then get in on it! Schedule your FREE “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. This is 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 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.

 

7 Ways Gratitude Changes You

by fullcircle, posted in Blogs, Mindset

7 Ways Gratitude Changes You

Why should you practice an attitude of gratitude? 

Well, simply put, gratitude is good for you. Here are just seven ways, out of ZILLIONS.

  1. It lowers blood pressure and risk of heart attack. 
  2. It helps you sleep better.
  3. It improves relationships.
  4. It reduces negative emotions like resentment, anxiety and depression.
  5. It helps you focus on the things that really matter.
  6. It makes you happier. 
  7. It even boosts your immune system.

All true. For real.

Spending just 5 minutes every single day being grateful for all the amazing things in your life and for things that you desire and are on their way can change your life for the better!

I start my day, every day with a gratitude journal and I suggest you start too.

Here are a few things I am so grateful for:

I am so grateful and thankful for

my beautiful healthy daughter Kaia Blu,

more time with my mom,

my strong successful body,

the clean fresh air I breath,

my inspiring Full Circle community that is growing every day,

and my amazing coaches and team that are helping me live my purpose,

the sun, the sea and the stars!

Being thankful makes you healthier. And living a healthier life brings more reasons to be thankful. 

So, I’d love for you to reply and share with me 3 things you’re grateful for right now!

I can’t wait to read ‘em!

Namaste.

Want to learn more, then get in on it! Schedule your FREE “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. This is 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 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.

The Choice is Yours

by fullcircle, posted in Blogs, Mindset

The Choice is Yours

https://youtu.be/JqcwR3qr4Wo

Sometimes when I’m training, I want to quit before my workout is done, or even start it!

Does this ever happen to you?

I start my workout and I’m breathing heavy but not in a good way yet… I’m thinking about all the errands I need to run later, or all the OTHER things I should be doing.

So, what keeps you going?

For me, I’ve found that nothing is as powerful as reminding myself that I have a goal to improve.

I have set an intention and its usually combined with a race date on the calendar that I need to be ready for — and if I get off the bike now, I’m giving in to my old, “No thanks, I’m just going to show up and not be at my BEST” attitude.

In business and pop psychology, they call it a growth vs. fixed mindset.

In physics, it’s something about “an object in motion stays in motion,” while one that sits on the couch all day eating chocolate tends to… well, you get the picture.

Growth vs. fixed – Am I doing what it takes to improve, or do I blow it off when things get tough?

You’ve heard this definition of insanity, right? Doing the same thing over and over while expecting different results!

A fixed mindset is limiting. It says we can:

  • Avoid challenges, because they are too difficult
  • Give up easily
  • Get mad when other people succeed
  • And that we never get better at anything.

That’s terribleI don’t want to live like that, and I know you don’t, either.

Choose the freedom, instead, of a GROWTH mindset. It leads:

  • To persevering despite setbacks and injury
  • To putting in the effort to acquire new skills
  • To accepting criticism, and have it motivate us to improve
  • And to being inspired by others successes

That’s what healthy living is all about: freedom. Let’s grow together.

 

I’m opening up 5 spots for my signature “Triathlon Transformation” program, are you in? Then schedule your FREE “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. This is 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 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.

Who’s in Your Inner circle of 5?

by fullcircle, posted in Blogs, Mindset

Who’s in Your Inner Circle of 5?

You’ve probably heard that you’re the average of the five people you spend the most time with.

It’s a good idea to keep in mind especially, when you’re improving your training and eating routines.

You want to be surrounded by supportive people who will encourage you, inspire you, and maybe even teach you.

You don’t want to be spending time with Debbie Downers! Even the most upbeat people will be brought down by constant naysayers.

Does your inner circle reflect your values and provide the loving support you need? What about:

  • Your significant other? Even if he or she doesn’t want to take on your fledgling habits or triathlon goals, your partner can still make domestic accommodations in say, scheduling and shopping. 
  • Your best friend? If they’re really a partner in drinking, overeating and lounging, then you might need a new BFF. At least be clear that you won’t be joining in those activities anymore.
  • Your workout partner? If none of your friends are interested in joining your runs, rides, or workouts, you’ll find a welcoming group here.
  • Your coach? All good coaches are not the same. If you have one who doesn’t raise your game, teach you new stuff, help you become the athlete you dream of, or make you feel special – then get another coach.
  • Your work colleagues? If you’re going to the workplace, enlist someone for training lunches and healthy lunches. If you’re working at home, check in with that special workmate daily to share encouragement.

Remember you’re responsible for the energy you allow yourself to absorb. Make sure it’s the kind that fuels your dreams and passions!


I’m opening up a spot for my signature “Triathlon Transformation” program, are you in?

Then schedule your FREE “Triathlon Breakthrough” session to find out more!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. This is 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 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.

Rockstar Triathlete Martin Pombo

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Martin Pombo

The challenge
What made you decide to commit to training with our team? First of all, I needed a new sports challenge and this one was totally different, out of my comfort zone (running).

Also, I’ve never really had the will to change my nutrition and learn what is good and bad for me.

If I wanted to start training for a triathlon, I needed to learn how to swim, and in the ocean! Which is definitely not my happy place.

So the commitment was directly proportional to the help I needed.

What has been your personal experience during training? The experience was beyond what I expected from a training program, not only because I started to see improvements fast but also because being part of a community pushes you to do better every day.

It is an extra motivation to know that there are people who got your back besides your family. Also, the coaches push you to give your best and know what they are doing! (friendly but demanding).

The solution
Tell me what lifestyle changes you’ve made by participating in our program: The main change was not only my nutrition but my family’s too. Healthier breakfast, less processed foods, and more whole foods. Training every day early in the morning makes the rest of my day better, clears my thoughts, made me more responsible, organized, more focused, no question.

This also gave me the opportunity to meet great people and be more open in building new relationships.

The results
Tell me how your physical performance has changed since you started training with the team. Uff!!! where to start? I’m faster, lighter, and stronger than 6 months ago. I do things that I only dreamed of a year ago, like swimming 1.5K yards in the ocean or a lake.

I’m developing a “Mamba Mentality” to allow me to overcome the usual “I can’t do that.” Still WIP though.

I know my body and my physical potential better than ever, but also how to take care of it with nutrition, hydration or simply resting when needed.

I look better and that changed my mood.

Would you like to share a before and after moment? My “before moment” is me struggling in the water during a sprint in 2019 at Escape to Miami; swallowing water and thinking that I was going to die because there were some waves?

My “after moment” is two years later, crossing the finish of my first 70.3 after swimming 1.6K meters with cramps in my calves but knowing that I was going to finish the race.

The experience
What was it like working with our team and coaches? It’s great, best in town! All the coaches have different profiles and I learn from all of them.

What great thing(s) happened that you were NOT expecting? Besides meeting great people, I made a podium in a sprint distance and I got an invitation to the National Championship in August 2021. But I expect more great things to come!

How did you overcome any FEAR or uncertainties? Definitely training almost every day, gave me the ability to overcome fears such as the fear of swimming in open waters (or anywhere) and also prepares me for anything that may happen (accidents, cold, heat, flat tire, etc).

Finally, what would you say to someone considering training with Full Circle. Probably the same thing my friend Romain told me. The training program is the best and most professional, as are the coaches. And the community is full of great people/athletes.

What are you waiting to call coach Erinne!

 

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

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.

 

The Saboteur Inside You

by fullcircle, posted in Blogs, Mindset

The Saboteur Inside You

I have this voice in my head that’s always telling me I can’t do something. That I’m not good enough. That my plans will never work out.

It’s my “Inner Saboteur.”

You have one, too. Everybody does.

I used to succumb to my “Inner Saboteur.” I’d let her hijack my thoughts, keep me from making positive change, and just make a mess of my head and heart. 

NO MORE!

My secret? I finally stopped fighting her. I realized that she’s always been in me, that she simply is a part of my psychology, and that she’s never going to go away or be entirely quiet. She is what she is, after all, and she is only trying to keep me SAFE.

I used to argue with her. I used to wish she’d go away forever. 

Now, I realize that she will always be there and, even if she’s quiet for a while, she’s going to roar from time to time – AND THAT’S OK.

Because, you know what?

I don’t have to listen to her.

I don’t have to believe her.

I don’t have to take her advice.

In fact, I can turn her into a helpful antagonist: “Oh, yeah?” I can taunt her.

Think I can’t?

WATCH ME!

Try it yourself. Go ahead!

This was definitely the case for me believing I could qualify for World Championships at the age of 50 after a few years of not running – but guess what? I did it!!!!!

This is not about bragging but letting you know that anything you want to do- YOU CAN DO IT TOO!

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

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.

You Don’t Want What I’m Selling

by fullcircle, posted in Blogs, Mindset

You don’t want what I’m selling

Hey, wanna spend time sweating and breathing hard, limit certain foods and alcohol and go to bed on time?

Want to slow down and focus on how well you are doing things vs. just going through the motions and checking the box?

No?

You don’t want all that?

How about this…

Would you like to look better, feel better, and move better so you can enjoy life on your own terms and be a better version of yourself? Or become the triathlete you’ve always wanted to be

You DO want that, right? Who doesn’t?

Well, if a coach tries to sell that first package, they would not have much success, right? Because guess what, you don’t want what they’re selling!

No one does.

But when we focus on the joy that the effort brings, ah… that’s the sweet spot.

Feeling better, looking better, moving better… When I sell a happier lifestyle for you — then you’re motivated and eager, aren’t you?

You’ll take those hopeful steps, knowing we’re here to guide you along the journey – then what you’re buying is really just unlocking the secret power within yourself.

 

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

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.

What You Appreciate, Appreciates

by fullcircle, posted in Blogs, Mindset

What You Appreciate, Appreciates

Think about a time when someone showed appreciation for you.

Maybe your boss thanked you in front of the whole team, and even described how your extra effort made a big difference for the company.

How did you feel? 

It felt amazing, didn’t it? And it spurred you to grow even more. You probably felt encouraged to do a good job again the next time, right?

That’s a great example of a powerful principle we can apply in all aspects of our lives, including our exercise, training and nutrition habits.

What you appreciate … appreciates. What you value then grows in value.

Here are a few more examples.

  • When you show your partner how you appreciate certain behavior, he or she is likely to do it more.
  • When you lose a few pounds, you’re happy – and also encouraged to continue eating right and exercising.
  • When you nurture friendships by spending time on them, those people feel good – and the relationships deepen over time.
  • When you appreciate your mind and body for all that it does for you in training and when you have a great performance at a race or training session, it responds and gives you more!

The word “appreciate” has multiple meanings. It can mean that we simply notice something. Then that we’re thankful for it, and that we place a value on it. But the word also means “to grow,” as in a financial investment.

When you’re living a healthy lifestyle, you feel better emotionally, physically, mentally and spiritually. The benefits of that investment appreciate and compound – so you, in turn, want to keep eating right and exercising and enjoying all the positive, wonderful gifts around you.

If you want something to appreciate, show how much you appreciate it. Including yourself.

NAMASTE!

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

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.

Rockstar Triathlete Jacquelyn Schwartz

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Jacquelyn Schwartz

Coach’s Notes: I feel so blessed that “Jac” is part of the Full Circle Coaching team. With her education, it is wonderful to see how she has applied her knowledge to real time, actual training and performance.

Her results speak for themselves. I am so happy with all her wonderful accomplishments thus far, and even more excited for what’s to come.

One often hears people say, “knowledge is power” BUT, it must be applied to actually create power. This is exactly what “Jac” has done.

Way to go girl! You’re an inspiration to me and the whole tribe. Keep doing what you are doing and the sky is the limit; meaning there are no limits for you! YES!!!!!

Age: 24
Profession: Triathlon/Strength and Conditioning Coach

Why you chose FCC to help you on your triathlon/health and wellness journey? I joined Full Circle as a coach, not realizing that I would also be able to participate, train, and totally level up as an athlete! The team/tribe is so exciting for me to work and train with because we train our athletes intelligently, based on science, with zero guess work. There’s also extreme attention to detail and we prioritize recovery with training and life balance. This is what sets Full Circle apart from other coaching companies. 

What is your “A” race for this season? I just competed in Ironman Florida 70.3 in Haines City. This was my main focus for the beginning of the year…now I am setting my sights on another half distance for the end of the year November or December.

Please share your BIG goals: One day I will complete an Ironman triathlon (shh don’t tell my Mom) probably in 2023. In general, I want to keep improving, getting faster in all disciplines while also enjoying training for the sport. I love the triathlon lifestyle because I get to train and be in nature and be grateful for my strong, healthy body that I challenge every day.

Tell me about your successes so far: I raced a personal record in a sprint triathlon in the beginning of March and another new record at the beginning of May, I just crossed the finish line of my first half Ironman, I helped organize and coach a successful Ultimate Triathlon Camp!

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

Swim: I’m a strong swimmer (have been training in the pool since age 6) but have gotten a lot better at pushing myself at my pool paces in open water. And getting better at sighting, I used to always swim off course. Also, paying attention to my form more because it is not perfect! 

Bike: I know how to use my power meter now! And I upgraded to a tri bike 1 month before the 70.3…so putting in a lot more time in the saddle on that bike before the end of the year will make me unstoppable…

Run: Have been dealing with ankle pain for the past 3ish years, have had unsuccessful PT. I switched to Altra zero drop sneakers, and I ran 13.1 miles in my race without noticing any ankle pain! My form is getting much better, less heel striking. 

Nutrition/Health: Learning more about training and racing nutrition. 

Recovery: I am adding this as a discipline…because it is that important! I used to never rest. It is still really hard for me to rest because I love training…but the week before all of my races this year I really restrained my volume and intensity to rest and recover for the race and that has made all the difference. 

Also, when I’m not racing, we use the schedule of 3 weeks training and 1 week of recovery so that I absorb the hard work I have done and rebuild muscle and energy rather than continually beating myself into the ground. Also, I have seen the benefit of yoga, kihara stretching, and Epsom salt baths to avoid injury, stress, and worry. 

Please include any Personal Records and Goals achieved:
Draft Legal Sprint PR, 1h 14 min
First 70.3, 6h 18 min

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

  1. The tribe!! Knowing and training with athletes of all different levels and backgrounds is so inspiring. I’ve been on group bike rides with a 7- time Ironman finisher AND someone who had raced in zero triathlons. Everyone has something to learn from everyone else and I know that each team member will be there to celebrate my wins as much as I am there to celebrate their achievements with them.
  2. The coaching, training program, attention to detail, and race preparedness. I felt so confident before my half Ironman race because I had completed all the training on schedule and appropriately ramped up to the race day. And the training was based on my specific paces and ability based on my swim/bike/run testing analysis. 

What excites you the most about being involved in triathlon? Motivating myself and others to achieve that which I/they thought was not possible. 

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

Triathlon can seem intimidating from the outside, but absolutely anyone can do it. There is no better group to join that will help you achieve your wildest dreams. And teach you how to do it the right way (with no injuries or burnout); encouraging you to reach your potential and become the best version of yourself. 


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

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.

Time-saving strategies to prioritize yourself-3

by fullcircle, posted in Blogs, Mindset

Time-saving strategies to prioritize yourself

Managing your time is all about expressing your priorities.

So, when you habitually say things like, “I don’t have time to: exercise, stretch, strength train, eat smart, etc.” then you’re essentially saying this:

My health and happiness are not priorities.

Please, stop saying that!

Here are a few simple time-management tools to prioritize yourself in your own life. Think about how you can apply them to use YOUR time effectively.

  • Just say no. Crazy concept, right? You don’t have to do everything someone asks. You don’t have to take on every responsibility. “No” is a complete sentence.
  • What do flight attendants always say? “Please secure your own oxygen mask before helping someone else.” That’s a good lesson on the ground too. If you can’t take care of yourself, you’re not going to be any good to another person.
  • Wake up 30 minutes early. Depending on your family and work schedules, this slight adjustment could start a chain reaction of time savings. Think of what you could do before anyone else wakes up and the daily rush starts.
  • Limit screen time. We used to say watch less TV, but now we should include Internet and video games, too. I’m not saying you shouldn’t enjoy them. But if you’re searching for time to exercise, you can start right here by cutting an hour a day three days a week.
  • Conduct walking meetings and lunches. If your desk-bound for calls and Zoom meetings, try to arrange just a couple a week while out for a walk. Similarly, if there’s an individual you need, then schedule a time to walk together or while on the phone. It’s fun, social, and gets good ideas flowing. (And, yes, it saves time!)
  • Seize the time you save on commuting. More people are working from home nowadays, and that means tons of time back in your column since you don’t have to commute every day. 

Which of these are you going to try? Do you have any time-saving best practices?

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

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.