Tag: recovery

Beat the Heat! Can you tell the heat is on?

by fullcircle, posted in Blogs, Race Specific

Beat the Heat! Can you tell the heat is on?

It’s getting hot and training in the heat can help your body acclimate to the higher temperatures. Its a good idea to plan some of your training to be at the same time you will be racing.

I just competed at a Draft Legal Sprint race that started at 3:30 pm- so I practiced a few runs at that time of day to help me better prepare both physically and mentally,

Use the same strategies you will use on race day to keep your core body temperatures down while training.

  • Hydrate and fuel a little extra. Your body uses calories to keep core body temps down. I suggest sips of hydration every 10 minutes and every 30 minutes minimum in the heat.
  • Extra sea salt on your food before you train or in your water bottles, or my favorite, watermelon electrolyte supplement from Body Health all are great ways to keep your body absorbing your hydration.
  • Cooler drinks can help but be careful with cramping in the stomach if its too cold; hold the ice water in your mouth for a second before swallowing and take small sips.
  • Cool towels and sponges are sometimes offered as well as ice on the race course. Use these on fore arms, head, back of neck, crotch area- be careful with soaking your shoes and getting blisters. Cool forearm sleeves can also be helpful.
  • Keep face shaded with a visor instead of a closed off baseball cap, stay away from black helmets, race and training kits; black increases heat!
  • Never skip an aid station and reduce your pace to keep moving forward as needed.

These are just a few tips to help beat the heat! Happy heat training!

Meanwhile…. Want to learn more about how nutrition affects training and racing!! Join my Nutrition Reset Challenge, starts April 25 on Triathlon Obsessed! Register HERE and receive the replays.

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: Lily Harris

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete: Lily Harris

Coach’s Comments: Lily was a part of my kids’ triathlon group in 2015. Her mom started training with me a few years ago and during Lily’s break from college, she decided to give triathlon a go again.  I’m so happy she did!

Coming into the group as the youngest can be a bit intimidating, but she never misses a practice.  In fact, we have to force her to rest and recover.  I am so super proud of her journey in so many ways.  Her confidence in every aspect of the sport has improved 100%.  She came in to the group unsure of her abilities. Learning to battle your demons of how you think you should be and accepting where you are and then improving from there, is something every athlete struggles with whether we talk about it or not!

Sometimes when there are big struggles, people just quit!, but not Lily!  She showed up, listened, implemented and is literally killing it in all 3 sports after just a few months.

This weekend is her 1st 70.3, in Sebring. I’m so excited to see her joy across the finish line after all the hard work.  Not many 20 year olds that I know are showing up to train at 6AM, six days a week.

Way to go Lily, you can do anything you set your mind to; Believe it!!! (tap, tap, tap! 😉

Age: 20

Profession: Student

Why you chose FCC to help you on your triathlon/health and wellness journey?
I’ve known Erinne since I did a triathlon camp with her in 2013. I absolutely loved the camp, but only saw it as what it was–a summer camp, not anything I would continue as a 12-year-old. Over the past couple years, since my mom started training with Full Circle Coaching, it was all she would talk about. She was always encouraging me to go to practices and telling me how much I would love it and improve from it. It wasn’t until February of this year, that I worked up the courage to show up and I ended up falling in love with the training and the whole team instantly.

What is your “A” race for this season?
I would say my A race is the Sebring 70.3 on May 2nd. It will be my first half iron distance and only second race ever (after challenge Miami sprint). However, after Sebring, I want to focus on speed to improve my sprint/Olympic times.

Please share your BIG goals:
My goals for this year are to not only improve my athletic ability over all the disciplines but improve my mental strength and confidence. I hope to become more familiar with racing, longer distances, pushing myself (in a healthy and safe way of course) and all-around health and nutrition. 

Tell me about your successes so far:
The most success I’ve had since joining Full Circle, I wouldn’t say is based on any numbers or times. The past couple months, I’ve stepped far outside my comfort zone and with the help of Erinne, Jac, all the other coaches AND my teammates, I’ve been able to get past a lot that was holding me back from success.

What were some of your biggest Improvements in performance for the each of the following? 
Swim: learning how to swim properly and take fewer, longer strokes rather than short choppy ones.
Bike: since I joined FCC never having really biked or done any long rides, I feel more comfortable now doing longer distances; also learned how to shift my gears and bike in a group (safely!!!)
Run: my form has improved a lot. I also have better understanding of how to take it slow in long runs and keep my HR down (still not perfect but working on it)
Nutrition/Health: Learned about how to fuel myself properly and get the complete proteins my body needs!! Like meat and chicken.

Name 2 or 3 things that have made the biggest difference in your journey:
1. All the support and help from the coaches. Erinne, Jac, Dennis, Domingos, they’ve all made a huge impact in my journey. 
2. All the friends I’ve made on the team who inspire me to push myself in triathlon and in life.
3. Learning about how to train safely and effectively.

What excites you the most about being involved in triathlon?
Waking up each morning and training with the most amazing group of people. I love getting to practice and seeing everyone’s beautiful faces so (not) bright and early!

What would you say to another person who was on the fence about joining our training program?
Full Circle Coaching is honestly life changing. They are the most amazing, brilliant, caring coaches who take time for each and every athlete. You’ll meet the best people who get you excited to go to practice each morning. Whether your goals are to run a mile, finish a race, win a TRIPLE iron man, or go pro in the sport, every single person is there to support you and help achieve your goals.

Ideas for a healthier spring

by fullcircle, posted in Blogs, Mindset, Nutrition

Ideas for a healthier spring

I love springtime! Especially in Miami. Who doesn’t, right?

The flowering trees (royal poinciana, showers of gold and frangipani), the mangos, the longer days (light early and late) the chance to start or renew seasonal activities that will help us enjoy healthier lifestyles…

And who couldn’t use a boost in health after a year of pandemic #amIright?!

What are your favorite springtime activities that are good for your exercise, nutrition, and wellbeing? 

Here are a few ideas to get you thinking. Mostly: Move your body every day!

  1. Evening walks
  2. Working in the yard and garden
  3. Spring cleaning (Seriously! It’s invigorating to clear out the junk drawers and closets.)
  4. Planning healthy meals.
  5. Getting back in the water, on your bike or running. 
  6. Family bike rides together
  7. Farmers markets for fresh, local produce.

Whatever you enjoy, I hope it’s just the beginning. I hope spring ushers in a sense of rebirth, renewal and rejuvenation to inspire you to take the next positive step and enjoy every day.

You deserve it!

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.

It’s coming…

by fullcircle, posted in Blogs, Mindset, Nutrition

It’s coming…

Are you ready for the summer?

That’s a loaded question this year, isn’t it?

But despite the uncertainty all around us, let’s remember that summer is almost here.

What does that mean for your healthy lifestyle?

Well, it usually means looking better with less clothes on, as you spend more time outdoors, right?

And that’s great, of course.

But this year, let’s add a touch of grace to our desire to lose a few pounds, grow muscle, tighten and tone and get ready to race,

We’ve all been through a lot of disruption, to put it mildly.

No one’s daily routines were unchanged – and some of us have been through life-changing ordeals.

Wherever you fall on that spectrum, remember to acknowledge the challenges you met over the last year. The adjustments you made. The discipline you showed for yourself, your loved ones, and your community.

Now … take three deep breaths… and think about what’s coming this summer… a Triathlon? Travel? Fitness goals? New ways to eat better?

I am here to help. Don’t forget how exercise and eating right boost your spirits and self-esteem.

Keep an eye out for my upcoming nutrition challenge inside my Triathlon Obsessed facebook page!

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 Triatlete Feature: Martin Norcini

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Feature: Martin Norcini

Coach’s Notes: Marty is an amazing athlete. His work and training ethic is off the charts. If it’s in his training program he gets it done, along with being a successful business man, loving husband, grandfather and working on his vacation home in Vero beach.

He has a very balanced life even while training up to 25 hours in a week. His goal for the double Ironman was so big, and I could not be more proud of his results. He is a huge inspiration to the entire Full Circle coaching tribe about what’s truly possible, if you set your mind to it and follow the plan!

Congratulations Marty, and thanks so much for trusting me with the biggest of goals! I can’t wait to see what’s next for you!

Age: 61
Profession: Wealth Manager

Why you chose FCC to help you on your triathlon/health and wellness journey?
Erinne has an excellent reputation for providing a holistic approach to triathlon training. She also has deep knowledge for identifying areas of improvement in both athletic skills and nutrition.

What is your “A” race for this season?
My Big goal for 2021 was to test my endurance in the Ultra Triathlon event held the weekend of March 12th, 2021 The Florida Double Anvil (a double ironman).

Tell me about your successes so far:
Recent success was finishing the double anvil within the 36 hour time limit (finished in 35:14) and feeling relatively coherent at the end of the race.

What were some of your biggest Improvements in performance for the each of the following? Swim, Bike, Run, Nutrition/Health:
My biggest ongoing challenge is improving my swim technique. I used to be “really slow” and now I am just “slow.” Hoping to get to “kind of slow.” I also keep in mind Erinne’s recommendation of “lean forward” while running which I don’t always do properly but when I do, I can feel less effort required.
Last year in 2019, soon after Erinne’s Ultimate Tri camp, I got podium on the podium for the first time ever. At the south beach triathlon and then at the Florida 70.3 where I qualified for the world 70.3 championship race in Nice, France.

Name 2 or 3 things that have made the biggest difference in your journey:
1. A structured training program that helps you reach your goal.
2. One-on-one coaching to pinpoint specific areas for improvement, for me it was swim coaching.
3. Regular coaching calls outside of training to discuss recommendations on how good nutrition will enhance your training and improve your lifestyle.

What excites you the most about being involved in triathlon?
The constant encouragement from fellow triathletes in the Full Circle Coaching Tribe who have a common goal of fitness and good health.

What would you say to another person who was on the fence about joining our training program?
The mental and physical rewards for participating in Erinne’s group training program is life changing.

Special Note from Martin:
For what it’s worth, having volunteered to help with last year’s double Ironman (double anvil), I watched the wonderful tradition of how you cross the finish line with your support crew and the striking of the anvil. In all my races, I’ve never even thought about dropping out during the race, but admittedly, when you’re riding at 1AM, cold and sore and everything hurts and you know you still have to run 52 miles, it is the first time I said “What if.”

What kept me going was the vision of crossing the finish line in the tradition of the double anvil and of course, I could never let Erinne down, LOL! Erinne is so right about the mental part of racing. It can be your worst enemy or get you to the finish!


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.

 

Your Thoughts Create Your Reality

by fullcircle, posted in Blogs, Mindset

Your Thoughts Create Your Reality

Do you think your thoughts don’t matter?

Think again. They do.

Buddha said, “We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.”

I believe that has been true in my life.

When I was younger, I went through some troubling times, where I told myself I was unhappy, unlovable, misunderstood, and best off alone.

But later in life, I realized that was just a script I’d picked up somewhere. I decided to try some new thoughts.

“I love people, I am strong and capable, I can make a difference.”

“My problems aren’t so terrible, other people have gone through similar things and are happy – I’m like everybody else, more or less.”

“I’m attractive, smart, and a good person.”

And you know what? I became a better friend, started smiling more often, and created my now reality which is truly amazing and filled with so many friends, and a thriving business and community.

Buddha was onto something!

Try it yourself. The next time you hear the voice in your head saying something negative, turn that statement around.

“I can’t do it” EASILY becomes, “Give it a try!”

“I’m just heavy” EASILY becomes, “I’m losing the extra weight!”

“I’m just one of those junk-food junkies” EASILY becomes, “I’m making better choices today!”

Now, its your turn.

“There is no way I can get better” becomes – “I am taking action every day to ___________________________________________________________” (fill in the blank)

How will you change your thoughts today? I’d love to hear, and if I can be of any help please click the link below to set up a call with me!

 

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.

How good is your excuse?

by fullcircle, posted in Blogs, Mindset

How good is your excuse?

Let’s play a game called “What’s Your Excuse?”

Before you answer, let’s review the most common “reasons” people cite for not exercising and eating right, signing up to do a triathlon or any big challenge.

Do any of these ring a bell?

  1. “I don’t have time.”
  2. “It’s too expensive.”
  3.  “I’ll go to the gym, once I get in better shape.”
  4. “I don’t have anyone to exercise with.”

I hear these “reasons” all the time. But the truth is, they’re all just excuses. All of them. And there’s no excuse that’s valid when it prevents you from prioritizing your health.

The truth is simple. 

  1. Everyone gets the same 24 hours a day and seven days a week. Unless you’re a single parent working three jobs and going to night school, get over yourself.
  2. Exercise costs nothing. 
  3. Do you cut your hair before you go to the salon?
  4. I can help with that, whether you work out with me or not.

Why not challenge yourself in a different way?

What are the REASONS you have to exercise and eat right?

Don’t you want more time?

Don’t you want to save money on healthcare?

Don’t you want to look, feel, and move better?

When excellent motivations become more important than shoddy excuses, then you’ll start making the right changes.

And I’m here to help you every step of the way. Let’s go!

 

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.

10 Simple Steps to Regain Control

by fullcircle, posted in Blogs, Mindset, Nutrition

10 Simple Steps to Regain Control

If you’ve been feeling like things are beyond your control for, oh, say, the last year or so, I completely get it and you are NOT alone.

In fact, I’m pretty sure everybody would understand that because, guess what? A lot of stuff really has been beyond our control, even basic matters relating to our health.

We’ve had to take extra precautions every day to stay safe, limit our interactions and activities and keep our sanity.

Now, though? Things are looking up, and it’s time to take back your health. Here are a few suggestions about how to do that.

  1. Believe in yourself and your ability to get healthy.
  2. Take consistent action in mind and body every day. (progress not perfection)
  3. Be grateful for your health and the health of your loved ones.
  4. Exercise every day. If you’ve been getting by with walks and at-home workouts, maybe it’s time to get back to the gym or studio. For that matter, if you’ve been doing nothing physical all year, then it’s definitely time to get back in shape.
  5. Realize that healthy living (exercise, eating right, etc.) keeps you strong and protects you from illness.
  6. Get help – look for resources to help guide you or hire a coach!
  7. Take your real, quality made from food supplements.
  8. Eat right for your metabolic type.
  9. Sleep 7-8 hours every night.
  10. Be kind to yourself and to others..

We made it through the last year.

Now, let’s make the next one really worth it!

IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

Keep an eye out for my upcoming nutrition challenge in the next few weeks.

If you are interested in learning more about Full Circle Coaching call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. 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.

Creating your Happiness

by fullcircle, posted in Blogs, Mindset

Creating your happiness

A lot of people have a problem with happiness: Some of you think you don’t deserve it!

Is that you?

  • Are you not good enough to be happy?
  • Do you feel unworthy somehow?
  • Or is it something you’re working really hard to get and maybe someday if you keep trying…?

    Sometimes you just need a reminder that you’re good enough to be happy. Worthy enough. And that happiness isn’t a goal we march toward grimly.

    Because it’s not about being a certain weight, or being able to do this or that (like a triathlon), or having something or someone in our lives, then we will be happy.

    Happiness is about acceptance.

    When you accept yourself exactly as you are, then you can begin deciding what action to take, what to work on… what to work toward… and what to let go of.

    Try this.

    Think of something that’s blocking your happiness. Let’s say – just for purposes of this discussion – that you can’t be happy as long as the weather is bad. Well, can you change the weather? No – unless you’re Mother Nature disguised as a mere mortal, this one is out of your hands.

    So, accept it instead, and change your attitude about the weather. See how that works.

    Or if what’s blocking your happiness is… oh, for example, the dirty dishes in the sink. Well, good news! You can change that. So… do it! Clean the dishes and enjoy your bliss.

    Obviously, these are extremely simplistic illustrations. But the point is a good one. Whether it’s about your body, your exercise, your self-image or – really – anything else, happiness starts with acceptance… then setting a realistic goal… and taking steps to make the change you want.

    Try it today and see!

     Don’t forget how exercise and eating right boosts your spirits and self-esteem. My triathlon training allows me to feel good about my body and releases endorphins which are the feel good hormones. 

    Also, check out one of my athletes in the Triathlon Transformation program doing his first triathlon this week. Brian Dubow, the creator of “Hit of happiness” it’s an awesome blog!

    If swimming better is something that will help you be happy, Check out my swim essentials course starting this Saturday – REGISTER FOR SWIM ESSENTIALS using this link: https://new.fullcirclecoaching.com/store-2/Swim-c21027470

    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. 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.

     

    Springtime strategies for your health

    by fullcircle, posted in Blogs, Mindset

    Springtime strategies for your health

    There’s just something powerful and restorative about spring, isn’t there? We want to get outside, enjoy the sunshine and the flowers, and – let’s admit it – maybe show off how we look at the beach or the park, right?

    For some people, it’s hard to feel confident, though. And this year – after the pandemic and the horrible winter weather – it might be worse than usual.

    Not to worry! Here are 6 easy springtime tips or better health and confidence. 

    1. Set a date for a race or similar event. During the pandemic, most races were cancelled. But more and more races are happening and you can even do a virtual races. This is my best strategy to be accountable to your training. The date on the calendar helps you keep moving knowing you have to show up on that date and perform, at any level. You can sign up online and complete the course at a time you choose. 
    2. Schedule workouts on your calendar. That way, you’ll remind yourself – and be less likely to blow it off. Everything feels more official when it’s on your calendar, right? I use Training Peaks App for myself and my whole team. I wake up every morning and there is my workout.
    3. Limit social media. Nothing makes me feel less confident than scrolling through Instagram or Facebook. Plus, if you stop looking at your phone right before bed, you’ll sleep better – which gives you mental and physical super-powers including confidence and better health.
    4. Work out with a friend. Go to the gym together, if that’s an option, or schedule runs and walks outdoors. You and your pal will keep each other accountable, and friendships are powerful tonics against the stress we’re all under.
    5. Have fun. Maximize the season’s positive vibes by doing something you actually enjoy – especially if you’ve been locked away all winter or doing something you didn’t even like. Studies prove we’re more likely to stick with exercise when it’s fun. Join a group like mine!
    6. Lay off the junk food and alcohol. OK, this is always good advice, but especially now when you want all the big assists you can get. Have some fruit and a glass of water instead. You’ll feel better and it’ll help you look better than eating chips and drinking another beer.

    Let me know which of these you’re going to try and if you have other ideas!

    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.