Tag: South Florida

Rockstar Triathlete Allison Freeland

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Allison Freeland

Coaches Notes: .
I’m so excited that Allison and her friends have fallen in love with triathlon. I’ve known her for over 20 years and love seeing her improve with every training session. She shows up to every training session even if she can’t train and works on strength or core. She asks questions until she gets it right and has improved so much in such a short time. Three podiums in three, triathlons is pretty awesome! So proud of you Allison, way to bring it at every race and training session, YOU ROCK!!!

Age: 55

Profession:
I work for University of Miami School of Architecture as their advisory board liaison. I am responsible for all the board events and activities as well as graduate student internship and placement.

Why you chose FCC to help you on your triathlon/health and wellness journey?
I first started working with Erinne in 1998 (yes, 20 years ago). I was training for a marathon and wanted to add strength training. We started a neighborhood boot camp and she was our group leader! After the marathon, I decided to try her triathlon training program and did a few sprint races and an Olympic relay (swim and bike portion). Then life happened –  I got sick; my kids were born and I went back to work. I always worked out and stayed fit but I didn’t have a specific training or fitness goal for several years. In January, I decided to set fitness goals and the timing was perfect to rejoin Erinne’s triathlon training program. We have crossed paths many times throughout the past 20 years and I have always admired her dedication, passion and unwavering support for her tribe of athletes. So, I have literally come Full Circle back to Erinne!

What is your “A” race for this season? 
I don’t have a specific race in mind but my goal is to do an Olympic distance race (whenever Erinne tells me I’m ready 🙂

Please share your BIG goals: 
1. Always have goals. They keep me focused and on track. I write them down.
2. Train with friends (old and new). They inspire me, motivate me and keep me accountable.
3. Consistency of effort – it will always pay off over time. Tenacity and perseverance are two qualities I admire greatly.
4. Aim for a positive attitude, be there for others in their successes and struggles and use your “reset” button when the day goes off track.

Tell me about your successes so far:
I have participated in three sprint triathlons since April, and I have improved my times with each event. I love the swim. I am substantially more comfortable on the bike (still haven’t gotten to Aero bar comfort level) and I wish I could say I enjoy running but I’m physically improving.

What were some of your biggest Improvements in performance for the each of the following?
Swim: Best swim time was last week (7:25) for 400 yards at the Multirace Trilogy 1. I felt great (weather panic aside) and stayed off to the left of the group in my own space.

Bike: I didn’t brake on the downhill bridges.

Run: That’s a work in progress.

Nutrition/Health: I have Crohn’s so I have to be super careful about what I eat. I love sugar (candy and cookies) and I am working hard to overcome those cravings. The struggle is real. 

Please include any Personal Records and Goals achieved:
My last race was a new PR (1:16:13).

Name 2 or 3 things that have made the biggest difference in your journey: 
1. Consistency of training and holding myself accountable to the plan Erinne has set.

2. Following guidance and suggestions from Erinne, Dany and Dennis.

3. Injury prevention with PT and massage.

What excites you the most about being involved in triathlon?
I love the dynamics of cross training among swim, bike, run and strengthend being on a team of enthusiastic athletes who share mutual goals of fun and fitness for life.

What would you say to another person who was on the fence about joining our training program?
My favorite part is the daily training and showing up each morning to meet the group. I could skip the races and be happy just training with the group. Jump in feet first and give it a try. The group will support you.

P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call: http://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. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

Unless You’re in a Body Cast

by fullcircle, posted in Blogs, Mindset

Unless You’re in a Body Cast…

O.K., well obviously there are other exceptions to this thing I’m going to talk about aside from being in a body cast, but I’m trying to make an important point…

So often people convince themselves that because one part of their body is injured, has pain, or is recovering from surgery that they can’t do anything.

Of course, you should always consult your doctor and in the case of major surgeries and the like, sure, REST + RECOVER.

But here’s the thing…  If your knee hurts, you can still get fit by focusing on upper body and core.

If your shoulder is injured, you can still focus on core and lower body.

If your back hurts, there are PLENTY of options for still getting fit while taking the pressure off your spine.

Maybe you’ve used this as an excuse before or maybe you believe it to be true that an injured body part means no exercise.

But it doesn’t have to be that way!

Here at FULL CIRCLE COACHING we know EXACTLY how to safely work around pain and injury so that you can still get your body healthy and fit. We have a tribe of support from @athletixrehab and amazing therapists. and chiropractors.  I myself am in the best shape of my life at almost 50 years old while dealing with an injury. It does not have to be either or, all or nothing when it comes to health and fitness.

Has an injury or pain been holding you back? If so, I want you to reply to this message and let me know what’s going on!

I PROMISE that in almost every case, there’s a work around. Let me give you a bit of guidance so you don’t hold yourself back any longer.

I have had many people come to me and tell me they cannot run. And after meeting their body where it is and building up in a safe and smart way they are running strong. “Everything is figure ‘outable'” as the saying goes from one of my mentors @marieforleo.

Wishing you well,
Coach Erinne Guthrie

If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  http://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. 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.

The 8 Exercises To Perform To Have The Body You Want

by fullcircle, posted in Blogs

The 8 Exercises To Perform To Have The Body You Want

I’m going to be honest – there’s a lot of hype in the exercise world today.

It almost feels like whoever can do the most creative exercises wins some kind of award.

But the truth is…that’s not a good use of your time because it’s not going to get you the results you probably desire – a lean, defined, healthy body that enables you to perform daily life functions and that will allow you to age gracefully.

And let me tell you – this is not about cardio and crunches!

Today I’m removing the fluff and sharing with you the EXACT exercises you need to do to get results. There are 8 fundamentals of human movement : Squat, Lunge, Push, Pull, Rotate, Bend, Walk and Run.

This list of exercises are all you need to perform a few times per week

  1. Deadlift
  2. Squat
  3. Lunge
  4. Chest pressing/pushups
  5. Overhead press
  6. Pull ups
  7. Rows
  8. Weighted carries

Are you surprised by this?

Of course, form is of the utmost importance when you weight train and the number of sets/reps/weight you use should be determined by your expert coach.

I guarantee if these exercises are consistently incorporated into your routine you will look, feel, and move the way you want to.

Need help with performing or programming these? That’s what I’m here for, we’ve got your back! Schedule your one on one strength session today.

Wishing you well,
Coach Erinne Guthrie

If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  http://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. 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.

Rockstar Triathlete Dariana Cardelino

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Dariana Cardelino

Coaches Notes: Dariana is such an inspiration with how far she has come in such a short period of time. Her smile and enthusiasm for the training is what makes this sport seem easy for her. Without any experience, she listens and applies what we suggest and the results speak for themselves. It’s tough to be a young triathlete and most 20 somethings do not have patience for this sport because it takes more time and dedication.

I’m so proud of the amazing goals you have achieved and Ironman will be in your pocket soon. Be patient and keep getting stronger and faster before going long! Keep Tri-ing!

Age: 28 

Profession: Social Media Strategist / Estratega de Publicidad Digital 

Why you chose FCC to help you on your triathlon/health and wellness journey?

ENG. Every year I commit to something that would enhance my personal development and health, but in the past I used to quit very easy if I didn’t have a clear short and long term goal. I am from Caracas Venezuela, and there I used to have a group of people that would go out and train with me, but here it was very difficult to find a good group. I ran in 2016 Michelob Ultra half marathon Ft. Lauderdale, for which I trained on my own, and after the race I completely quit training. This year I wanted to make some changes regarding my goals, and one of them was to FIND AN AWESOME GROUP. After looking into several groups in Miami, and asking about them to people that are into this “triathlon world”, I came across Full Circle, and that was it! I cannot be HAPPIER to have joined an amazing family that has become part of my life. It is a big change to have the encouragement, daily motivation, and the partnership we have in Full Circle. I have learned so much from everyone’s achievements and mistakes and “TriLife experiences” and everyday for me it is easier to wake up and train and keep it going race after race.

SPA. Mi principal meta al iniciar con FullCircle era conseguir un buen grupo con el que me sintiera como en casa y del cual pudiera aprender y compartir experiencias. Antes de FullCircle siempre me trazaba metas muy claras pero al finalizarlas, dejaba la rutina muy facilmente. Este año, despues de casi 3 años sin hacer nada y abandonar mi rutina de ejercicios, decidí conseguir un buen grupo para poder lograr mantenerme en el camino a largo y corto plazo, y así apareció FullCircle después de haber investigado a casi todos los grupos de triatlones en Miami. En definitiva, ser parte de esta increible familia, ha sido una de las mejores experiencias en mi vida. Es más facil con ellos sentirte comprometido con tus metas, ir a entrenar temprano, cumplir contigo mismo. He aprendido de los logros y los errores de los demás en el grupo y sin duda, no hay precio que supere ser parte de tan increible familia. 

What is your “A” race for this season? Esape to Miami – International Distance 

Please share your BIG goals: My biggest goal is to become an Ironman by next year. I don´t know which one yet. But that is the ultimate goal and the reason I´ve been training and signing up for short races this year. 

SPA. Mi meta final es poder completar un IRONMAN 70.3 el año que viene y es la razón por la cual estoy entrenando duro este año y  me he inscrito en varias carreras cortas. 

Tell me about your successes so far: My biggest success so far with Full Circle was completing my first Triathlon EVER in 1 hour and 21 minutes, with just 3 months of training. I placed 5th in my age group and 35 over 169 people in Mighty Mujer Triathlon. I felt so confident in the swim (I have never swam in a race before) and in the Bike that was my biggest fear, is not anymore, thanks to my training program and the support of my coaches and team. I am so excited and looking forward to PR in my next races.

SPA. Mi mayor logro hasta ahora con el equipo ha sido completar mi primer sprint triatlon con menos de 3 meses de entrenamiento, quedando en 5to lugar en mi grupo de edad y de 35 overall. También un gran logro ha sido superar el miedo a la bicicleta, siendo ahora una de las disciplinas que más me gusta gracias al apoyo de mis entrenadores y grupo. 

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: 

FORM: I thought I knew how to run, until I went to Erinne. My performance videos from before and after, and my overall performance, has nothing to do with before. It is a process I respected from the beginning and brought me huge positive changes. Same on the Swim, swimming is all about form, coach Erinne and Daniela have been helping me improve my form, and now I feel confident in the water.

SPA. Es impresionante los cambios que se pueden ver en la velocidad y en el redimiento durante una corrida y nadando cuando alguien experto te enseña cómo hacerlo. Erinne y Dany ,e han ayudado a mejorar mi forma en ambas disciplinas y hoy puedo decir que con solo tres meses de entrenamiento, el desarrollo ha sido increible. 

BIKE: from having no clue on how to use my clips, to ride 19 miles per hour average on my first tri and going on long rides with people I don´t know, it is amazing to see this and more improvements with time and dedication.

SPA. desde no saber como utilizar zapatos de gancho sin caerme de la bici a poder finalizar mi primer triatlon a 19 m/hr. average. o salir a rodar con un grupo desconocido de personas sin sentir temor de caerme. Es increible todo el avance que he hecho con solo 3 meses de entrenamiento. 

WEIGHT: I loveeee to eat, and even though I take care of my diet specially during week days, I am not frustrated anymore about weight and food. It is clever to have a good nutrition during the process, but as long as you balance it, you´ll be great . Also having the commitment of going to train during weekends, I have to reduce my late Friday nights and cut alcohol, I do not miss those days. Once you have a goal in your life, everything falls into place.

SPA. Yo amo comer, y desde que estoy en el grupo es facil controlar las ansiedades. Para poder tener un buen desempeño es necesario incluir algunos cambios en la dieta y comer cosas que nos traigan beneficios a nivel de rendimiento a la hora de realizar alguna disciplina. También el hecho de comprometerme a entrenar los fines de semana, ha ayudado sin duda alguna a eliminar el alcohol de mi sistema. Una vez te comprometes con tus sueños, nada se interpone en el camino, porque al final, es lo que quieres hacer, lo que te mueve. 

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

1. Coaches- entrenadores

2. Group –grupo

3. Communication and commitment with both – comunicación y compromiso con ambos.

What excites you the most about being involved in triathlon?

I would say the finish line. Crossing it strong and confident, makes me want more and see how far I can go. Managing my fears and facing them with knowledge and commitment. 

La linea de llegada siempre es buen motivo para finalizar un triatlon. Me hace querer más y poner a prueba mi cuerpo y mente para saber que tan lejos puedo llegar, con conocimiento y compromiso. 

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

It is incredible how much you can learn by your own, but is even greater if you have a coach to guide your steps plus a team that know exactly what you feel, want, and support you through the process. It might sound “cliche” but if you want to go faster go alone, but if you want to go far go with a group.”

Es increible las cosas que puedes hacer solo cuando te lo propones. Pero si tienes la ayuda de un coach que te ayude y guie tus pasos y de un grupo que sabe por lo que estas pasando, lo que sientes, lo que quieres y te apoye en el camino cuando lo necesites, vas a llegar más lejos. 

Gracias Coach!!!!!!
XO, Dari

P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call: http://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. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

Fast Meal Ideas

by fullcircle, posted in Blogs, Nutrition

Whole Foods Hot/Cold Food Bar

Fast Meal Ideas

Too many times throughout my career I’ve heard about the necessity for fast foods or unhealthy food consumption because of lack of time.

But really, I think it comes down to two things:

  1. Lack of education and simply knowing that healthy food is just as easy
  2. The willingness to choose healthier options

So, today I want to share with you a few of my favorite breakfast, lunch, and dinner ideas that are literally JUST as fast as hitting a drive through or grabbing unhealthy options.

BREAKFAST

  • Organic meal replacement shake with water or organic milk of your choice (doesn’t get easier than that!)
  • Pre-Made hard boiled eggs and an avocado with real sea salt

LUNCH

  • Reheated leftovers from last night’s dinner ( I do this every day over a fresh salad)
  • Pre-fixed salad kit from the grocery store (just throw some pre-boiled eggs or pre-grilled protein on top)

DINNER

  • Grab from a hot bar – there are so many great, healthy options! (like at Whole Foods – this is probably faster than the drive thru line!)
  • Get a rotisserie chicken and roast some veggies in the oven for 15 minutes with coconut oil and sea salt.

Get rid of calorie-laden beverages, and you’re good to go!

I hope you see how easy this can be! I am all about health with ease.

Let me know which you’re going to try!

P.S. If you need more support around your nutrition reach out now! I have a 1 month nutrition plan to help heal your gut if you have any digestive issues and to learn to eat right for your metabolic type. 

Click here to sign up for the Nutrition Program.

Wishing you well,
Coach Erinne Guthrie

If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  http://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. 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.

Assumptions Made About Fit People

by fullcircle, posted in Blogs, Mindset, Nutrition

Assumptions Made About Fit People

I am adamantly against making assumptions about people.  You’re probably aware that there are plenty of assumptions in society made about overweight people.  I do not agree with this.

But there are also assumptions made about fit people.
Some I’ve heard include:
• You’ve always been fit so you don’t know how hard it is.
• You love vegetables and don’t crave junk food.
• You love working out, so it’s not a struggle for you to get it done.

And the reality is that these things are completely untrue!
Fit people still have to make conscious choices daily for their healthy habits, which is hard for them too!

Fit people would rather have pizza than salad a lot of the time.
Fit people are often unmotivated or too exhausted to exercise.
The main difference here though is that fit people simply want the result more and they’re willing to consistently make the harder choices.

The Dream is bigger than the sacrifice they are making to achieve it.

Do you have a dream for your health, fitness or for racing and completing a triathlon?

I share this message with love today and so you know that I empathize with you, no matter which side of the spectrum you’re on.  In my life, I’ve learned the importance of not making assumptions and have consciously worked to let them go.

Do you have any assumptions you’ve let go of?  I think this is such an important topic, so please let me know what you think in the comments below.

Wishing you well,
Coach Erinne Guthrie

If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  http://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. 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.

Rockstar Triathlete Liz Rodriguez

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Liz Rodriguez

Coaches Notes: Liz was a complete newbie to triathlon. Having never swam or run much and a little biking we had to start from scratch. As is the case with people new to the sport, the excitement can take over and they end up doing too much too fast too soon and have a little injury or set back, which is exactly what happened. Shin splints, UGH! O.K. dial it back on running get stronger swimming and biking while we strengthen the legs and core to be able to handle the stress of running. I have a great protocol for this and although it takes time it works! She was able to finish not only 1 but 2 triathlon runs with good bikes. The swim for someone who is brand new can take time and this is not what an excited triathlete wants to hear. I have a system to get adults swimming in triathlon as fast as possible but you must do the work. Liz is getting better every race after she chose to believe she could do it. That was really the biggest deciding factor and again we used some Tapping or Emotional Freedom Technique to help build her confidence and get her out there. Way to go Liz, just the beginning for your triathlon dreams! You are going to KILL IT BADASS!!!!!

Age: 32
Profession: CPA – Sr. Tax Accountant at Bacardi

Why you chose FCC to help you on your triathlon/health and wellness journey? 
FCC (Erinne Guthrie) was recommended to me by a coworker. The very next day, coach Erinne and I had our first call. I felt she understood what Iwanted and knew how to get me there. The following week I started the trial period and have been with FCC ever since.

What is your “A” race for this season? 
My “A” race will be Escape to Miami Olympic distance triathlon in September. For now I’m focusing on the sprint, but if my endurance has improved by then, I might sign up for the international. We shall see.

Please share your BIG goals: 
My main focus is to get stronger, faster and wiser with each race. I want to push myself to see how far I can go so I can look back in a year and seehow far I’ve come along. I want to look at my performance and think to myself “Damn, you’re a badass…you killed it!” Throughout this training season I’ve realized I am my only limit.

Tell me about your successes so far: 
The biggest success I’ve had this far is completing my first triathlon. The Mighty Mujer Triathlon was an excellent choice. It was the perfect race to kick off this tri-season.

What were some of your biggest Improvements in performance for each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved:
Swim: I still struggle with the swim. This is going to be my main focus this summer. On a positive note, even though I’m not a great swimmer, I know I can make it out of the water and still have the energy to finish the race!

Bike: This is where I get to redeem myself!!! Throughout the training season I’ve gotten stronger and faster on the bike. In the MMT, I was able to ride 10 miles in 30:50. Going forward I’d like to bring that time to under 30 minutes. Given I’ve only been riding for 3 months, I’m confident I can improve this skill as time passes.  

Run: There is a lot of room for improvement in my run however, it’s a much slower progress since I have to manage training with shin splints. With Erinne’s guidance I’ve learned to listen to my body and determine when to push and when to pull back.

Name 2 or 3 things that have made the biggest difference in your journey:
1. Learning what a mantra is and how to use it!! It honestly gets me through those moments when I just want to stop.

2. Accepting my main goal for my first races should be to complete them rather than to have record breaking time. It’s allowed me to focus on the quality of my performance and identify areas that I need to work on.

3. Form! Form in my swim, form on the bike and form in the run. Being conscious of my body posture, my form, and technique have made a big difference in each discipline.

What excites you the most about being involved in triathlon?  
Bragging Rights!!!! I’ve wanted to train for a triathlon for several years and I’m finally doing it. This has been a dream come true for me. Anytime I’m not 100% in, I think back to this quote – “A dream doesn’t become a reality through magic; it takes, sweat, determination and hard work.” Success won’t happen on it’s own, I have to make it happen!

What would you say to another person who was on the fence about joining our training program? 
I would say without a shadow of a doubt to give it a try! I could have gone online and printed a training schedule from some random website. I chose to test the waters with Full Circle Coaching. If I hadn’t joined the team, I wouldn’t be where I am today. Being on this team has kept me accountable, committed, and truly motivated. The energy and positive vibes in this group drive you to want to do your best every single time. Even those days you aren’t at your best, the team comes in with positive reinforcements and picks up your morale. The Coaches are amazing! So knowledgeable, friendly, and always willing and available to help you be the best athlete you can be. They truly care about you! I’m proud to say I belong to the Full Circle Family!!!!

P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call: http://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. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

5 Ways to Lose Body Fat that have Nothing to do with Dieting

by fullcircle, posted in Blogs, Mindset, Nutrition

5 Ways to Lose Body Fat that have Nothing to do with Dieting

Even as a Fitness Professional, sometimes I feel my own head spinning with the amount of diet plans, supplements, coaches, and offers on the market.

It almost seems like every Facebook friend is selling a different solution.

So, today I want to offer you 3 ways that you can drop body fat that cost nothing and don’t require the next crazy fad diet…

1. Speak kindly to yourself. I fully believe that our bodies become what we say they are. If you’re constantly telling yourself that you’re fat, lazy or out of control, your behavior will reflect those things, and ultimately, so will your body. Celebrate your body daily for the miracle that it is! Trillions of cells all working together at the same time doing a million different things. The human body is truly awesome. Thank you body daily.

2. Visualize yourself creating the body and performance you dream of. In your mind’s eye, every single day see the version of you that you desire to become moving throughout your day, practicing the habits you want to commit to, and creating the body you want.

3. Pay attention to your triggers. Notice the emotion, experiences, and/or people surrounding your choices for bad food or skipping exercise. Change the routine. Surround yourself with different people. Choose to assign different meaning or emotions to those trigger experiences.

4. Sleep 8-10 hours a night. You burn more fat during sleep than any other time in the day. Sleep is restorative and will allow your mind and body to perform better at work and during training.

5. Do more low effort aerobic exercise with your mouth closed only breathing through your nose. This will ensure that you are burning more fat during exercise than carbohydrates. Another simple way to be sure you are in fat burning mode is to take 180 – your age and keep your heart rate under this number while you exercise for an hour. (180 – 50 = 130, so keep your heart rate under 130 for the whole hour walking, running, cycling,
or if you practice Yoga, try keeping your mouth closed.

Changing patterns and habits changes outcomes. Creating change is never easy, and sustaining it for a lifetime is even harder.

But I promise that if you incorporate these behavioral and movement pieces into your daily routine, you will begin noticing a huge difference in yourself that will also show up in how your body looks.

What are your thoughts on this? Comment below, are you willing to try any of these?

If you are ready to take charge and interested in learning more about Full Circle Coaching, call 786-586-6057 today or, click this link to schedule a complimentary strategy call:  http://www.scheduleyou.in/5ZIsVaU

Wishing you well,
Coach Erinne

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, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

Rockstar Triathlete, Monica T. Burns

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete, Monica T. Burns

Coaches Notes: Monica is an experienced triathlete that came to me originally to help with energy and fatigue from training for long course triathlon.  She had another coach and was putting in the time training but lacking energy and not getting any faster.  We started with a full nutrition and lifestyle analysis.  After 3 months on the new nutrition and supplement program that I suggested she started getting her energy back and feeling stronger. 

We used a combination of healing foods, essential oils and whole food supplements to help her. Yet, she still was not getting any faster and frustrated because the training wasn’t allowing her to reach her true potential.  She then decided to sign on for the full VIP package with me which included video analysis in swim and run and metabolic testing in all 3 sports as well as some functional strength training.  As a talented physical therapist she is very knowledgeable but everyone can benefit from a video analysis.  Video doesn’t lie.  We were able to identify some critical form pieces that were preventing her from reaching her goals. The testing allowed us to use heart rate, pacing and power to train the energy systems she needed to get faster without guessing at how hard she was working.  It’s not rocket science and giving these numbers energy and attention during training sessions helped build her confidence to be able to swim, bike and run faster and stronger than she ever has before. 

All of this along with some mental skills and reprogramming from past negative race events using “Tapping” has allowed her to become a more confident and balanced triathlete. 

I am so happy Monica that you trusted me with your journey and the rewards have been amazing. It’s only be been 5 months!!! I cannot wait to see your future epic improvements! Super Proud of you! – Coach Erinne Guthrie

Age: 42

Profession: Physical Therapist

Why you chose FCC to help you on your triathlon/health and wellness journey?  I chose FCC because Coach Erinne brings a holistic approach to her coaching.  Triathlon is a lot more than a sport, it translates to all other areas of life.  A holistic and well-balanced approach to training is key.

What is your “A” race for this season?
My “A” race this season was ITU World Championship Age Group Long Distance in Pontevedra, Spain.

Please share your BIG goals:
My goals include constantly improving my skills in maintaining a healthy balance in life, to constantly improve on my triathlon skills, and to hopefully inspire others to be a better version of themselves in the process.

Tell me about your successes so far:
Qualifying for ITU Worlds was a big success for me.  Racing it and conquering the cold water (57F) after experiencing hypothermia last year, was an enormous personal success.  It took a lot of mental grit to accomplish that swim and many many many hours swimming to improve technique and efficiency.  It has been a huge breakthrough to overcome the fear of cold swims and swim panic too.

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:

I have improved my ability to “run”, in order to actually be able to run an entire long course leg and do it with a negative split.  Swimming efficiently and confidently has been a game changer.  Zone training on the bike has been a huge gain as well.  Learning to respect training and racing zones to reap benefits up ahead has been a big improvement.

Name 2 or 3 things that have made the biggest difference in your journey: 
1.  Nutrition improvements during training, racing and day to day.

2. Swim efficiency gains.

3. Mental skills.

What excites you the most about being involved in triathlon?
In triathlon I am able to explore my limits, to overcome and push boundaries and achieve goals that I once believed where unattainable.  The lessons learned while training and racing transfer to other aspects of my life, and I fell in love with that journey.

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

Don’t be afraid to fail, be afraid NOT TO TRY.

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call:  http://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. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

Rockstar Triathlete Rodrigo Teixeira de Abreu

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Rodrigo Teixeira de Abreu

Coach’s Notes: Rodrigo is one of my Online VIP athletes meaning we mostly work together online with occasional training together when he is in town. A very busy man, happily married with 3 kids and a general manager of a large company, organized training is key. After our face to face evaluations and video analysis on swim, bike fit (with Coach Dennis), run, strength and nutrition, I created his custom program which allows time for periodized training, travel and family. His attention to detail and asking questions every time he was unsure of a workout and unlimited email and text contact that I give my VIP’s are what allow this type of success. He went from just finishing the Olympic distance triathlon to the podium in just 4 months, in a very competitive age group. Thank you Rodrigo for choosing me and Full Circle Coaching for your triathlon journey and we are just beginning!

Age: 41 year old

Profession: General Manager at a Trading Oil Major, father of 3 and last but not least husband to a French wife!

Why you chose FCC to help you on your triathlon/health and wellness journey?
SSome might call it the 40 year old crisis, others the need for change or simply the realization that nothing should be taken for granted. That if you don’t take care of your mind and body, sooner or later the boomerang effect will hit you harder than you think.

Being the father of 3 demanding young kids gave me the prime opportunity to realize that the healthier you are, the better it is to manage all that raw energy! Due to the nature of my job which combines a decent amount of stress, a number of social events and enough travel around the world to be mistaken for a American Airline pilot, I realized that it was time for me to make a drastic change to my lifestyle. My family had recently moved to Miami so timing was great for a change.

In August 2018, I came across an advertisement about the Miami Man Tri and thought to myself: Why not? Let’s give it a go. Let’s see if you can finish an Olympic distance Triathlon. I “trained” on my own for 3 months leading to the event and finished it. As coach Erinne would say, that feeling of fulfillment, achievement and pride when I crossed the line was incredible…. The adventure could begin! I decided that I wanted to give myself a real chance to improve. I started to “train” harder on my own and what was meant to happen, happened: I injured myself, damaged my IT band and my shoulder.

On 25th December 2018, Santa brought me a book called the “Triathlete’s Training Bible” which made me realize that it was time to get some serious coaching. This is when coach Erinne and I crossed paths (we had actually met during the athlete briefing at Miami Man, but only realized it months later).

To be honest, I didn’t know what to expect as I had never been coached in the past. We agreed on a first meeting…. After our call, I knew that coach Erinne and I could work well together despite the fact that most of it would have to be done remotely. What I didn’t realize at the time was all the areas of development and the scope of life enhancements I would unlock by working with Erinne.

The holistic approach of the training, the incredible camaraderie and support she nurtured in the Full Circle group are amazing. The flexibility Erinne and the coaches provide me with, make the experience all the more meaningful and fascinating.

What is your “A” race for this season? My answer is going to show you that I am really new to this…. I had to ask what an ‘A’ race was! It is hard to choose only one, but I would say “Escape to Miami.” In the coming months, I am hoping to learn from the mistakes I made during the “South Beach Triathlon,” train hard and improve my overall time.

I have also registered for The Cartagena 70.3 Ironman, this is a format I have not yet experienced and look forward to. I heard that the course can be super-hot but I am also told that the food and scenery after the race are fantastic… So I look forward to it! Vamos Colombia!

Please share your BIG goals: My big goal would be to finish 1st in my age group at South Beach Tri 2020….. hopefully before I change age category!

Tell me about your successes so far: Since I have only done two races, this one is easy to answer! My first success was actually to finish my first Olympic distance triathlon back in November 2018. More recently, I finished 3rd in my age group at the South Beach Olympic Tri. I had set myself an objective of 2:25 to complete and finished in 2:23. 

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: As we discussed before what is unique about Full Circle Coaching is the holistic approach taken by the coaches and therefore limiting the benefits or improvements to an improved chrono would not do justice to the process but in the span of 4 months, I have improved:

Swim: From 1:59m/100m to 1:40m/100m in OWS

Bike : From 1:20 to complete 40 km to 1:05:00

Run: 10k run from 53 minutes to 46 minutes.

Health/Nutrition: I lost 9kg/20lbs.

Name 2 or 3 things that have made the biggest difference in your journey:
1. Erinne’s ability to really tailor your training to your profile and objectives has been the biggest life changer in my journey so far. The way she also allows to benefit from her wealth of experience as a coach and as a competing athlete is second to none.

2. The support of my family. For work reasons, I live away from my family during the week and we know that training as a triathlete is all the more time-consuming. Therefore having their support and knowing that they accept and understand what I am doing is paramount to me.

3. The commitment: I used to practice Skydiving at a competitive level prior to having kids. One thing I loved about it was the absolute commitment you had to make prior to getting out of the plane, there was no half-ways: either you jump or you don’t but if you do there is no coming back. I feel the exact same way when it comes to Triathlon. You have to commit. You have to commit to wake-up early, to train hard, to not miss a training, to push yourself beyond  what you thought you were capable of. I find that feeling very exciting.

What excites you the most about being involved in triathlon? Above and beyond any ranking, Chrono, performance, I want to set a good example to my 3 kids, to act in a humble way as a good role model. I want them to see through my commitment and what I have to do to train for my triathlon that things should not never be taken for granted. I want them to feel the satisfaction of achieving something you really worked hard for. Someone said “The only place where success comes before work is in the dictionary”… I really like that expression.

The admiration that transpires in their eyes each time they see their father crossing the finishing line is the best thing I can ask for. I try to remember it each time I am struggling during the race or during a training session.

What would you say to another person who was on the fence about joining our training program? I would say, give it a try, you have nothing to lose, it is a risk free environment where no one will judge you, no one will put you down. It will be all the opposite. What brought you here so far might be a personal reason or objective but this is only the key to entering a new dimension in your life and training.

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call:  http://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. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.