Tag: sprint

Rockstar Nutrition: Christine Coppola

by fullcircle, posted in Blogs, Nutrition, ROCKSTARS

Rockstar Nutrition: Christine Coppola

Coach’s comments:

Christine is a rockstar triathlete who has completed half and full Ironmans but had gotten out of a training/eating rhythm that worked well for her.

I was thrilled when she wanted to learn more about how to approach training, racing and her lifestyle from a more holistic approach by joining my Nutrition Essentials

She is also a busy mom to a 4 year old, loving wife and successful executive with NBC. In other words busy and on the go!

Her success below is awesome because she didn’t force it or rush it.

She realized that small changes made over time had the best outcome.

She didn’t make every call and only attended for 30 minutes sometimes but went back and listened later when she had time.

With the online platform that is included you have all the information at your fingertips to use a resource on your own time. This is how it has to happen sometimes! And that is OK.

Sometimes to achieve the results we desire it takes a little longer, but the changes stick! You take the information given and tweak it to work for you all with my guidance and support!

So proud of you for all your hard work and success. Let’s keep it going on the way to your next big DREAM!

What positive results did you achieve during your Nutrition Essentials Course?

I was able to eat clean, drink more water and be more cognizant of my overall well being. I also learned a lot!

Did you lose weight or gain according to your desired goal?

Yes!

If you lost or gained weight, how much?

9 lbs

Was the program every thing you expected? Please explain:

Yes – it was actually more than I expected!

Did your thoughts about what is possible for your lifestyle change?

Definitely. It seemed so daunting and complicated when I tried to make changes alone, but this helped me break it down into manageable pieces. It also provided a forum to ask questions.

What was the easiest thing to implement and what did you have the most trouble with?

More water, less sugar, eating more balanced were easiest. I am still catching up/re reading on supplements info.

Did your sleep pattern improve?

Yes

Are you continuing to hydrate properly?

Yes

What specific changes in your nutrition did you make?

I stopped using creamer in my coffee, went from 16 oz a day to 8 oz a day and using recipe for brain boost coffee. I am drinking more water. I am also using the approved foods list to shop and prep meals. Also not buying food with lots of ingredients and really checking sugar.

Would you recommend this course to others?

Definitely

Did you clean up your toxic load? Please explain:

I am working on it! Starting with cleaning products then makeup hair etc.

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

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

How to Eliminate Excuses

by fullcircle, posted in Blogs, Mindset

How to Eliminate Excuses

When we were kids, we could find excuses for anything, right?

For not going to bed on time.

For fighting with siblings.

For not getting homework done.

As adults, we’ve learned to take responsibility for our actions and failures – at least most of the time. But there’s always a supply of excuses waiting within reach whenever we want to use one, including about our health and fitness. 

Your spouse, your kids, the traffic.

Your boss.

Your biorhythms.

On and on…

So how do we get rid of this childhood habit once and for all?

Here are some of my best ideas.

1.     Realize you’re only hurting yourself when you find a scapegoat. It doesn’t hurt the coach, your significant other, your doctor … anyone else.

2.     Let go of the persecution complex. Traffic doesn’t happen to just you. Everyone’s boss throws a wrench in their plans sometimes. Nobody “feels like it” all the time, even those who seem divinely motivated to make it look easy.

3.     Stop comparing yourself to others. It only sets you up to feel “less than” and not good enough, which undermines your motivation and negative self-talk.

4.     Seek inspiration from others who keep getting up every time they fall. This can be someone at work, a friend at the gym, or even a figure in fiction. 

5.     Acknowledge your strengths and weaknesses alike. Let’s say you’re good at getting to the gym on time, but you don’t work as hard as you want. OK – great! How can you build on that? Work out with a friend or trainer, take a group class, or meditate for a few moments before you walk in? What you don’t want to do: Tell yourself it’s someone else’s fault that you’re not quite hitting it.

6.     Scratch the surface. What’s underneath the need to make an excuse? Are you afraid of something? Feeling insecure or intimidated? Whatever it is, a little introspection can help identify the source, and from there, you’re closer to eliminating it.

7.     Repeat success. When something works for you, repeat it. Think about why – and how you can apply the lesson elsewhere.

I’d love for you to hit reply and let me know which tip is most helpful!

Want some guidance and support with this?

Check out my 6 week Nutrition Essentials – It starts Tuesday May 3rd!

Have questions? Use this link to schedule your FREE Nutrition Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

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

Rockstar Triathlete Matthew Kuscher

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Matthew Kuscher

Coach’s Notes: Matt reached out to me after seeing one of our own- Jenny Lee Molina complete her first triathlon with us using our Beginner Triathlon Program.

He had zero experience in swim, bike or run. We got to work with evaluations first to assess any weaknesses, and find him a bike- which he borrowed from one of my other athletes (Thanks Jesse Jimenez!)

Due to the nature of the restaurant business and late nights, he could not make the early morning group training sessions, so we trained 1 on 1.

This is a great way to get the focused attention to learn to swim, bike and run quickly. After just 8 weeks he accomplished his goal 2 triathlons with a smile on his face, leaner healthier body.

Matt’s best compliment came when he said” I hate this stuff but for some reason I am enjoying the process so you must be doing something right!”

Thanks Matt for trusting us with your triathlon journey. CAn’t wait to see what’s next!

Age: 43

Profession: Restaurateur 

Why you chose FCC to help you on your triathlon/health and wellness journey? I was inspired by my friend Jenny Lee Molina and her journey to her first triathlon with Full Circle Coaching on social media.

What is your “A” race for this season? My A race was just to complete my 1st triathlon. I did the Huntington’s disease race in February as a C race, (training race) and then the Clash Sprint Triathlon a few weeks later.

Please share your BIG goals: To start my journey of a healthier lifestyle

Tell me about your successes so far: I have completed 2 and have plans to complete two more by mid summer.

What were some of your biggest Improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved:

My 1st swim was very tough in the Huntington’s sprint triathlon, so I trained a little extra in the ocean and by my 2nd race, my swim was the easiest part even though it was twice the distance of the first race. I was proud of myself for that.

Name 2 or 3 things that have made the biggest difference in your journey:
1. A healthier diet
2. Accountability; having a coach push me to make sure I don’t slack.

What excites you the most about being involved in triathlon?
I never thought in a million years, I would do this kind of training and that’s what excites and motivates me to do it more. It’s still so foreign to me and that’s exciting.

What would you say to another person who was on the fence about joining our training program? 
It’s great because you mix it up, you don’t have to love running, swimming or cycling but if you like each a little then every day you get to switch it up. I love not training the same thing every day so it never feels boring!

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

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

You are the secret to your own success!

by fullcircle, posted in Blogs, Mindset

You are the secret to your own success!

I had a 1-on-1 run evaluation this week with a person who is struggling with their running after being TOLD they have this, they have that, they should never run, etc, etc, etc…

We got through the session identifying some core reasons why they are in pain and how to proceed in a safe manner to achieve the goal of getting back to running.

She thanked me (which I greatly appreciate) by saying that I may be the secret to her success.

I reminded her that SHE is the secret to her own success.

NO ONE ELSE CAN BE THAT FOR YOU!

It’s now time for her to do the stretching and strengthening and start the journey to her own recovery.

If she does or doesn’t it’s up to her, but we (the FC team) are here to support her journey!

ANYTHING is possible if you choose to believe that it is. If you are seeking out a solution you will find it. If it doesn’t feel right or make sense look for another solution that you vibe with, but there is a solution to every single problem.

Most people go to the doctor and take their advice as a last rite and it simply isn’t.

I read about a man who healed himself from being a paraplegic after 5 years in a pool visualizing the connections regrowing in his body to get his limbs to move again!

That’s called never giving up and being determined to find a solution that worked for him!

I don’t even want you to take my advice as anything more than something you should try to see if it works for you (P.S. It does!;))

You are the one that has to decide what works and doesn’t work for you, not me, not the doctor, not Joe down the street.

Your experience is different from every other person on the planet, BUT others have had what you have and healed from it, you are not a special snow flake!

You can learn from others by finding someone that has done what you want to do and see if it works for you!

Nutrition and lifestyle can be a HUGE factor in your success.

That is why I include this training in my coaching program for triathlon.

Want to learn more, register for my FREE 4-Day Nutrition Reset inside Triathlon Obsessed STARTS TODAY @11AM.

Happy Training!

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

How To Fall In Love With Healthy Living

by fullcircle, posted in Blogs, Mindset

How To Fall In Love With Healthy Living

Ah, springtime and thoughts turn to falling in love…

∙      The fresh sense of discovery when you’re excited by the newness of it all.

∙      The rush of endorphins.

∙      That sense of belonging that you just know will last forever.

And here’s the kicker: I’m not talking about falling in love with another person!

I’m talking about falling in love with being healthy.

∙      With taking daily actions to improve your body and mind.

∙      With feeling good every time you exercise, eat right, and get a good night’s sleep.

∙      With knowing that you’ve found a path and other people you will enjoy for a long time.

Seriously! It’s true. You can fall in love with healthy living just like you might talk about “falling in love” with a job, a hobby, and – yes – even a special someone.

First of all, open your mind and your heart to the possibilities. Forget about negative experiences in the past. 

Second, when you find something that you enjoy doing, keep doing it! Don’t focus on what you “should be” doing instead. When you find the right one, trust your heart.

Third, nurture this affection with honest self-appraisal and solid reliability. That means you support yourself with loving tenderness and commitment to what you’re doing.

Fourth, accept there will be struggles. And believe it’ll all be worth it.

Fifth, smile! Be proud of what you’re doing and how great you feel and look. 

You got this!

Join the FREE Nutrition Reset Live on Triathlon Obsessed, April 25-28th. Click HERE to save your spot!! Also, you’ll get the Nutrition Reset Guide!!

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

Rockstar Ultimate Tri-Camper: Nienke Vernhout

by fullcircle, posted in Blogs, ROCKSTARS, Ultimate Tri Camp

Rockstar Ultimate Tri-Camper: Nienke Vernhout

Coach’s Notes:

Please watch our live interview for more details all about Nienke’s journey in the last 6 months.

Talk about TRANSFORMATION! I could not be more proud of her accomplishments in mind, body, and spirit.

Nienke is the perfect example of what’s possible if you take that leap and commit to yourself in a new way- you just may be blown away, discovering what you are truly capable of!!!

It’s official you are a ROCKSTAR TRIATHLETE!

Why did you come to Ultimate Tri Camp?

To revive ME. After my first triathlon in Dec 2021, I had a setback due to heavy COVID. My 4yo also caught it, and after COVID, we both had such a terrible immune system that we kept getting bug after bug.

After two months, I realized I needed to step out of this repetitive negative circle. And Ultimate Tri Camp was the perfect getaway. 

What were your “3” big takeaways?

When I signed up for Ultimate Tri Camp, I was convinced that I had way too low energy and fitness to participate in all activities and workouts.

My goal was to experience as much as possible, do at least one exercise per day, sleep, and recharge. But the moment I arrived, I stepped into this high-energy circle filled with unique and inspiring people, each with their own story and battles, and this energy instantly caught on me.

I learned that I had this Cenote filled with this great power hidden under the heavyweight of last months.

And that my body was capable of so much more. With every activity and workout, yes, my body got more heavy but grounded, and my mind became clear.

I’m very proud to say I ended up participating in all activities and workouts. And after the Camp, my body was exhausted, but it was such a satisfying feeling of tired.

Here they are:

1. Camp is also for beginners. No fitness, no problem, you will 1000% be able to participate in all activities and workouts, and you will come back stronger than ever.

2. You are capable of so much more than you think. And if you doubt it, the coaches and the amazing people of camp will help you realize this.

3. Triathlon is as much a physical as a mental challenge. The mix between workouts and the inspiring information from guest speakers, coaches, and other campers was perfect and made this a wholesome experience for body and mind.

Are you coming back next year?

Is this even a question?

VISIT THE ULTIMATE TRI CAMP WEBSITE FOR DETAILS!!

Interested in the Beginner Triathlon Program… Schedule a call with me now! WWW.SCHEDULEYOU.IN/5ZISVAU

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

The Past Does Not Impact What You Can Create In The Future

by fullcircle, posted in Blogs, Mindset

The Past Does Not Impact What You Can Create In The Future

I believe you can do whatever you set your mind to do.

Call me crazy, but I do. 

But if you want to learn a new skill, train and cross the finish line in a triathlon or Ironman, change careers, or start exercising and eating right, then trust me: You can.

Starting today, no matter what your experiences have been.

At least once a week, I talk to someone who tells me they can’t start exercising or eating right because they’ve tried in the past and always failed.

I get it. I understand that it’s hard to try again after stumbling once, twice, or even several times.

But we’ve all heard the saying: Fall seven times, get up eight.

We all can remember learning something on the second, third or fourth try that now seems like second nature.

We’ve all seen other people overcome challenges that stumped them before.

Look, that’s just life. We don’t get everything right away. We’re not immediately good at everything we try. It always looks easy when other people do it.

So, let me repeat it: You can do whatever you set your mind to. If you want to do a triathlon, start exercising and eating right, I’m here to help you do it.

Join the Nutrition Reset Live on Triathlon Obsessed, April 25-28th. Click HERE to save your spot!!

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

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

Do you train the right way?

by fullcircle, posted in Blogs

Do you train the right way?

Definition of Exercise – a process or activity carried out for a specific purpose, especially one concerned with a specified area or skill.

Definition of Train – to teach so as to make fit, qualified, or proficient 1: to form by instruction, discipline, or drill. 2: to make prepared (as by exercise) for a test of skill.

Most people are exercising and training all wrong.

Even in the definition above you can see the words Specific purpose, test of skill and drill; yet most triathletes don’t have any specificity in their training and never work on their skills and drills.

Is this you?

Are you focused on doing the activity- in this case swim, bike and run for hours and hours, but not on how well you do it?

Another mistake I see is that you are aiming to complete the distance of the race in your training.

If you are training for an Ironman, you will be overtrained, exhausted and injured before you even get to the start line!

The key to a successful training program includes 2 things:

  1. Improving your skills – Swim, bike and run BETTER and your performance will improve and you will save precious energy.

and…

2. Training your energy systems– ALL of them- not just the one you will need to perform at your personal best on race day based on your individual physiology.

Don’t get me wrong, you can get away with just volume training for a little while, but you will eventually plateau, get injured, burnt out and slow.

Why waste your time when you can be improving from day one, not just doing junk miles for the sake of a FB/IG post!

If you are training for a sprint triathlon and want to get faster, doing 100 mile bike rides will actually inhibit your body’s ability to go fast because you will be so fatigued from the volume of your training!

If you want to be as fast as possible in a long course race, you still need to do skill, strength and speed work before adding on all the volume.

One of my core principles in my Triathlon Transformation Program is to develop SKILL, STRENGTH and SPEED before going long and it works every time.

I have hundreds of testimonials showing amazing results when athletes train with specificity to the distance of the race you are training for.

Want to learn more about my Triathlon Transformation Program- I have 3 spots open set up your call here:

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.

P.S.
I have 5 more spots open for my signature 16 week Triathlon Transformation training program. Click HERE to schedule a call with me now!

Rockstar Triathlete Isabel Hidalgo

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Isabel Hidalgo

Coach’s Notes:
Isabel’s journey to the start line took a bit longer than expected.

After just a few weeks of training she got a stress fracture.
I knew this was a nutritional issue because our training was very gradual. We got to work on assessing if she was consuming enough protein and minerals for her body to support the training she was doing.

It’s not just about what you are putting in your body but also if it is being absorbed. We made some adjustments and tried again.

Another stress fracture, we needed a little more time and nourishment!
My nutrition program address all of these factors and although we had to wait a bit longer, she is 100% healthy and stress fracture free, YAY!

SO proud of your journey ISABEL!!! You never gave up and accomplished your dream. You ROCK!!!!

I guarantee our program will get anyone across the finish line in any race you desire, it’s all about how badly you want it and listening to your body and of course following the program!

My Nutrition Essentials program is starting in May!

Age: 42

Profession: Real Estate Advisor 

Why you chose FCC to help you on your triathlon/health and wellness journey?  I needed guidance to start to train, I had difficulties with the running since I kept getting injured and also had no experience on the bike.

What is your “A” race for this season?
I want to get faster and then I would love to do a half Ironman triathlon.

Please share your BIG goals: 
I think my big goal for triathlon would be to do a half Ironman.

Tell me about your successes so far: 
Even though it is a bit of a struggle to find the time to train with work and 5 kids, I am very happy I make it a priority and find a way to do it. I feel good and am very thankful for the guidance that I have received in Full Circle. After a year and a half of multiple stress fractures, I am able to run!

What were some of your biggest Improvements in performance for the each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved:
Name 2 or 3 things that have made the biggest difference in your journey: 
1. Nutrition and with that overcoming the stress fractures was huge.
2. Having the guidance to know how to train.

What excites you the most about being involved in triathlon? You don’t get bored is super fun, you can always find a way to get better and faster.
I think it makes you push yourself to be better every time and you realize that you are so much more capable than what you thought at the beginning!

What would you say to another person who was on the fence about joining our training program? 
Everyone can do it specially if you have the correct guidance, Full Circle Coaching takes you step by step making the process much easier!

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

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

There’s Always Time. It’s Just How We Choose To Use It

by fullcircle, posted in Blogs, Mindset

There’s Always Time. It’s Just How We Choose To Use It

Let me ask you something.

How much time do you get in a day? Is it 24 hours, same as everyone else?

And days in the week – seven for you, too, right?

Got it.

Now, tell me again why you say you never have time for training for that triathlon you always talk about doing, or any other healthy habits. Why you can’t possibly find a few hours a week to exercise, to shop for and prepare healthy meals, and to manage your stress.

Statistics show that the average American adult watches TV for three hours a day, including on computers and other devices.

That’s 21 hours a week.

And you get no reward from it, except some entertainment and, maybe, information – which is all fine, in moderation and balanced with the rest of your needs.

But if you choose to invest a little of that wasted time in yourself – in your health, in your family, in your future… well, then, you’re halfway there.

I can help you shift your priorities just a bit – that’s usually enough to start making serious, beautiful changes that will reward you with strength, vitality, and more pleasure than another episode on Netflix.

Training for a triathlon creates the most amazing outcomes without even focusing on them. Side effects like lower weight, better heart and cardiovascular health, wiser choice in nutrition because you are feeling so good and want to continue!

We all get the same amount of time. The sooner we acknowledge it and stop allowing time to stand in the way of what we truly desire, the more likely we are to reach or surpass our goals.

So, let’s use time to our best advantage – because it’s simply a choice we make.

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

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