Tag: Swim essentials

Stop the Pity Party!

by fullcircle, posted in Blogs, Mindset

Stop the pity party!

I’d like you to please remember to be in the present moment and be grateful for all that your mind and body do for you on a daily basis in your training and racing.

Everyone has moments of:
Why am I training for this?
What am I doing out here (in the middle of a race)?
This hurts!
I suck!
I’m so slow!
Everyone is passing me!

However, you have control over your thoughts and you can choose to change them to focus on your process and what you do have control over rather than the outcome.

Choose to focus on YOUR:
Breathing
Posture, falling forward and rpms on the run
Perfect circles and power on the bike
Numbers
Nutrition to fuel the action and
All the amazing things your body is doing for you in the moment.

Use your data from your training and racing as a motivator to see what is working well and what still needs focus, not an opportunity to put yourself down!

Cancel all this negative talk!
It’s B.S.!!!

If you are reading this, you are already a BADASS! Less than 2 % of the population are willing to take on triathlon as a lifestyle, and here you are.

And if you don’t start believing it how can anyone else!!

All you have to do is compare yourself to yesterday.

1% improvement is all you need. Do that every day
and you have an Epic Life!!

I challenge you to join me for 40 days of NO COMPLAINING and see how your life improves. Reply to this Email or comment in the blog, if you are in!

Whoop! Whoop 🙌🏻

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!
APPLY Here!

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.

Wear yourself out; Then try something different

by fullcircle, posted in Blogs, Mindset

Wear yourself out; Then try something different

Are you sick and tired of yourself yet?

As strange as it seems, that might be what it takes to give up a self-defeating mindset and implement habits to make real change and reach your goals.

Seriously.

So, Step 1. I want you to exhaust yourself with:

  • All the excuses.
  • All the starting and stopping.
  • All the lack of confidence.

Do it all over and over until you finally can’t take it anymore.

Now, this is not the end of what I want for you, of course!

So, Step 2. Without all the negative baggage, you’re free to create a more optimistic outlook and useful habits. Now you can enjoy the journey without worrying too much about the results.

Believe it or not, THAT is when you reach them.

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

APPLY Here!

Plus, check out my private Facebook group Triathlon Obsessed for tons of tips and triathlon support!

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.

Practice Extreme Ownership of Your Life

by fullcircle, posted in Blogs, Mindset

Practice Extreme Ownership of Your Life

Have you heard the phrase “extreme ownership” yet?

It means accepting that you are responsible for all the factors determining whether you successfully reach a goal, not just the elements you directly control.

Those factors in your control can include your thoughts, actions, decisions, responses to emotions, and how you communicate with those around you. 

Those factors outside your control? Well, that’s just about everything and everyone else!

Just working, having a family, taking care of yourself… it can all seem so overwhelming, like you are being pulled in a dozen different directions all the time, with outside forces playing havoc all over the place.

Add a triathlon training program to the mix, and things can spiral, but you don’t have to!

How can you be expected to take any kind of ownership amid all of that?

Well, it’s capsulized in the book “Extreme Ownership” by two Navy Seals, and some of its lessons are summarized in this list of 7 takeaways we can all apply to our own, non-combat situations – including our determination to build a healthy lifestyle.

  1. Seize accountability, don’t avoid it. When something goes wrong, figure out what happened so you can learn from it. 
  2. Standards are what you tolerate. So, stand for excellence – which still allows you to have an off day sometimes.
  3. Understand your WHY. Be sure you’re clear about your motivation. If you’re not sure, take the time to gain that clarity. Share it with anyone who needs to know.
  4. Develop a simple plan. This means understanding the difference between “simple” and “easy.” Look for ways to remove complications, roadblocks, and doubt.
  5. Make choices based on your priorities. The authors were war veterans, so they know all about living amid chaos. In high-pressure situations, prioritize the most important tasks and do them first.
  6. Trust yourself and your advisers. You know when you can rely on your own expertise, and when it’s necessary to seek outside advice.
  7. Discipline brings freedom. By practicing little acts of discipline, like making your bed when you wake up, you’re creating the mindset that will drive you through each day.

“Take ownership of everything in your world. Take ownership of your mission, of your future, and your life,” the authors say. “Lead yourself… to victory.”

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to apply.

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.

5th Place Overall Female at 8 mile swim race – Rockstar Triathlete Swimmer; Christine Coppola

by fullcircle, posted in ROCKSTARS

5th Place Overall Female at 8 mile swim race – Rockstar Triathlete Swimmer; Christine Coppola

Coach’s Notes:

Yes, you’ve heard about Christine before, but I just had to give a shout out about her awesome swimming success!

She grew up a swimmer and knows how to swim but is still thriving as an adult, working on form and technique to achieve big dreams and goals.

We do not get to train together in person because of her work and family schedule, but she follows the workouts and asks questions in our group chat with access to all the coaches and the rest of the tribe. We review her technique on the monthly video analysis zoom calls and keep her on track toward the dream goal.

So many veteran triathletes think there is nothing more they can do to get faster and stronger but nothing could be further from the truth. I KNOW every single athlete I work with can implement my systems and continue to improve race after race after race. There is no limit!

Way to trust the process Christine, your attention to the details are paying off dividends.

Let’s get that sub 5 hour 70.3; You are so Ready!

Age:

45 (shhh lol)

Profession:

Vice President, Human Resources at NBCUniversal 

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

To stay focused and organized and tap into expertise. 

What is your “A” race for this season?

Alligator Lighthouse Swim, maybe one more before the end of 2022 – TBD!

Please share your BIG goals: 

I would love to keep doing long, open water swims and get faster swimming, I would love to do another full ironman in 2023.  

Tell me about your successes so far:

This year I did two 70.3s and felt really good getting back to racing more.  Last weekend’s 8 mile Alligator Lighthouse open water Swim was a big accomplishment for me – I went in just wanting to finish strong but really wanting to finish top 10. 

I was really happy with my performance and the execution went really well. 

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: 

Swim – able to do an 8M swim in open water and get 5th place; Bike – had a great bike split in Eagleman; Run – felt so great on the run for Eagleman as well.  Nutrition – participated in the Nutrition Reset and Nutrition Essentials this year which I think had a huge impact on my ability to perform but also just feel so much better.  I’ve cleaned up my diet, but also have taken the time to do things like meditate as a result and it helps me in all areas of my life – athletics, professional and personal. 

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

1. Nutrition and holistic approach to cleaning up lifestyle
2. Race preparation:  taking the time to visualize, prepare and plan makes a huge difference in execution on race day
3. Giving up control a bit and listening – doing things differently than perhaps I was used to in the past. 

What excites you the most about being involved in triathlon?

Feeling good and being active; racing

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

What do you have to lose?  It is so helpful to have the counsel and input of coaches who have the experience and expertise. 

CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAM?

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

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

Know Your Why

by fullcircle, posted in Blogs, Mindset

Know Your Why

You know what you want; Health, look good naked, increased energy, cross the finish line in a triathlon, get faster, etc, etc.

It’s just as important to know WHY you want it.

Check-in with your values and motivation for the answers.

It’s simply not enough to just WANT to be healthy, to be at the right weight, to do an Ironman, to stay fit and strong.

If that’s all it took, then we would have no health problems in a society of lean, supple people achieving all their goals simply and easily.

Yes, it’s important to want to develop healthy habits, but without knowing WHY you want to reach a goal, you’re less likely to reach it.

So, think about it right now. What drives you? What is your why?

What keeps you going when things get hard? How will it feel to achieve that goal and tap into the emotions of it now!

  • Maybe you want to train for a triathlon, 5k, or marathon
  • Maybe you want to slim down to be able to move with freedom and love the way you look
  • Maybe you want to prevent future health problems your parents had

It doesn’t matter WHAT your WHY is — only that you know what it is and can clearly focus on it whenever you need to.

When you know your why you are much more likely to do the hard things that come up on the journey to accomplishing these goals and dreams.

Now, get to work. You got this.

Curious about Full Circle’s Triathlon Transformation program?
This program can help you with all of the above goals and more!

Use this link to set up a call today

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.

Self Care? Check!

by fullcircle, posted in Blogs, Mindset

Self Care? Check!

Life gets hard sometimes, doesn’t it? 

Overwhelming sometimes, too.

Or just – well, A LOT, right?

Between the stresses of daily living and trying to make smart improvements, you can forget to press the “pause” button every day to take care of yourself.

That’s why I want to talk about making a Self-Care Checklist to help.

Now, let me emphasize that there’s not “one size fits all” approach to self-care, the activities you deliberately practice on a regular basis to promote your overall wellbeing.

But I want you to consider these categories and how they apply to your life, routines, and desires. Make a list of what resonates for you, particularly the needs that are currently going unmet. We’ll use that list to create your own personal self-care checklist.

  1. Physical. These needs include general health, exercise, diet, and sleep. Schedule time daily to exercise? If you are training for a specific event- a 5k or triathlon- block it off. Seek coaching or nutritional advice? Eat more fresh vegetables every day? 
  2. Emotional. Take time each day for mindfulness or meditation to check in with your emotions. Don’t judge yourself for any need or desire. Your needs matter. Write in a journal. Speak to a trusted counselor. Express affection – and your need for it. Take time FOR YOURSELF — away from work, the kids and your partner. 
  3. Financial. If you’re anxious about money, then start making a budget and tracking your resources and expenses. Check with a financial adviser to make sure you’re planning for retirement appropriately. If you have a short-term savings goal, make the deposits on schedule. Whatever the worry is, taking action will help.
  4. Personal growth. Some people want to study for a degree or certification. Some want to enroll in a spiritual program, learn an instrument or language, or go to a seminar. Lifelong learning is essential, so do what you need to do for your intellectual or professional ambitions.
  5. Social connections. We all need each other — whether it’s family, friends, a religious community, or some other group. A lot of people feel adrift at some points in their lives, and it’s important to make the effort to connect. So, call or write someone you care about. Let them know you’re thinking about them.
  6. Nature. Spend time outdoors every day. Go for a walk, play with the dog, wash your car… the sun and open air will do you good.
  7. The basics. Simple habits like brushing teeth, showering, going for regular health checkups, and keeping a clean house are important to maintain. If you find yourself slipping on any of these, stop yourself and remember to get back on track.

Now review the list you’ve made. Narrow it down to items you want to incorporate into your routines. Try to be realistic about what you can really do right now to make sure your self-care needs are met. 

Remember, self-care isn’t selfish; it’s being responsible. When you are coming from a full place having met your own needs, you have more to give others.

And this isn’t meant to be a complete, un-editable List of Rules. It’s just a guideline to help you care for your most important asset.

YOU.

Curious about Full Circle’s Triathlon Transformation program which includes almost everything on this list?
You too can live the triathlon lifestyle you have always dreamed of!

Use this link to set up a call today

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 Must Really Commit to Make the Change You Want

by fullcircle, posted in Blogs, Mindset

You Must Really Commit to Make the Change You Want

Change is hard for most of us, largely because we resist it mentally. But why?

I believe we often lack focus until we lock into commitment to ourselves and embrace the power it brings to the process of making change. 

See, you might want to create a new result in your life.

You might think about how to do it.

You might even try to make it happen.

But until you truly commit to making a full decision to CREATE WHAT YOU WANT, NO MATTER WHAT – failure will remain an option, maybe even inevitable.

Look, I’m not trying to be harsh here. But think about it. How many times in the past have you tried to create a certain outcome and come up short? You get excited to start but give up when you get too busy, or when you start to doubt yourself, or when you hit a roadblock.

We’ve all done it more times than we care to admit.

I know I have.

And here’s what made the difference for me. I realized that whenever I truly committed to pursuing a goal, when I replaced my nagging doubts with iron certainty, that my commitment then brought clarity.

I relied on the clarity time and time again when my mind would wander, or my enthusiasm would falter, or I would invariably face a setback.

For me, I needed the clarity of always knowing why I made the decision to start trying in the first place. Clarity helped create the overall vision of my plan, kept me focused on daily priorities, and enforced consistency over time – knowing that nothing happens as fast as we might like.

So, choose your goal. Commit to it unfailingly. Return to the crystal clarity of your choice day after day after day.

Need some guidance?

Join my Performance Prep Protocol and I will help you get specific clarity around your next triathlon.

The Performance Prep Protocol is a 4 Day live event on Triathlon Obsessed, my private Facebook group. Register now, even if you can’t make it, so you can have access to the replays. It’s more FUN if you join me! I look forward to seeing you there: Monday, September 12th-15th, 2022 at 11:00AM.

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.

Three Reasons to Go Easy on Gluten

by fullcircle, posted in Blogs, Nutrition

Three Reasons to Go Easy on Gluten

Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP

Gluten has been the topic of hot debate by a growing number of healthcare providers.

The literature is overflowing with the detrimental impact gluten has on the intestinal wall.

When you eat gluten, your body produces a molecule called zonulin. The increase in zonulin is linked to increased intestinal permeability aka: leaky gut.

Leaky gut can create a cascade of damaging health issues including autoimmune disease and many inflammatory diseases.

Three Reasons to Go Easy on Gluten

Although today’s article is not intended to do a deep dive into leaky gut syndrome, my objective is to present three additional reasons to avoid gluten.

1: Most of the wheat (gluten) eaten today is termed dwarf wheat and contains amylopectin A. This is a super starch worse than sugar. Of special interest, amylopectin A is a trigger of small LDL particles. When wheat is removed from the diet, these small LDL levels reduce by 90 per cent. Amylopectin digestion may raise blood sugar and insulin levels, causing an increase in triglycerides and cholesterol and leading to fat accumulation

2: Most wheat has been sprayed with the weed killer, glysophate. There is growing evidence linking glyphosate to cancer, endocrine disruption, fertility and reproductive concerns, kidney disease, heart disease, liver disease, microbiome disruption and neurotoxicity.

3: Most wheat contains a preservative called calcium propionate which has been linked to mood, behavior and attention problems.

Comments:

Although the thought of going gluten-free can be challenging I would simply say that the health benefits of avoiding gluten is worth it.

A viable option is Himalayan Tartary Buckwheat. The unique composition of Tartary buckwheat contributes to its various health benefits such as anti-oxidative, anti-cancer, anti-hypertension, anti-diabetic, cholesterol-lowering, and cognition-improving.

Dr. Jeffrey Bland offers a premium Himalayan Tartary Buckwheat at https://bigboldhealth.com

Compliments from Functional Medicine University

If you’d like to learn more about how to implement a gluten free nutrition plan into your life schedule Nutrition Break through Call with me today.

Your health and wellness are depending on it!

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to set up a call today

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 Present moment, Life or Death

by fullcircle, posted in Blogs, Mindset

The Present Moment, Life or Death

If you know me at all, you know I love the ocean, swimming and free diving as well as breath work, breath holding and meditation. They are all a big part of my life.

I found this Ted talk given by a famous free diver that really spoke to me about the importance of letting go of the outcome and focusing on the present moment.

He summarizes the point that if he does not stay in the present moment he could die.

I know that sounds extreme and a little scary, but in the case of the free diver speaking, it is completely true.

He takes you on a journey of a free dive with no fins down to the deepest darkest water and how amazing he feels in neutral buoyancy, and what the body does to preserve his oxygen and save his brain function to only be able to focus on the present moment.

The here and now.

He describes when he gets the flag at the very bottom point, it is pitch black and his lungs are screaming at him to breath; he has a choice, and this is when it gets hard, he has to work harder to get back up to the surface to breath again, but he is a LOOOONNNNGGG way down.
  
If he thinks for 1 second about how far it is to the surface, he will lose the ability to do what he needs to do to get there, to take that breath of life at the surface. He can only focus on the reach and the catch and pull of his arms and remaining calm to get back to breathing.

That is a choice he has to make to survive!

Now, that is pressure!

Please watch and listen and participate as he takes you on this journey because it is a truly beautiful experience.

Then ask yourself where you are making choices to live in the outcome, instead of the present moment. And because it seems so over whelming and even paralyzing you are fucking it all up!

I am certainly guilty of this, and I can say with certainty every human is at some point.
 
But here again, we have a choice, just like the free diver, to stay in the present moment and do the next right thing to keep us moving toward the life, the dream that we so desire.

Most of us are not in a place where it is life or death situation, as this man’s is, or maybe it is!

But you can see how much he loves it and how passionate and alive he is because of it despite the risk.

What if you could think about your life this way. How much more passion and productivity could come out of your days, weeks, months and years by being in the her and now.

What are you dreaming of doing that you have put off because instead of thinking about the next right step to take, you are future tripping about how hard it will be, how long it will take.

I’m ready, Are you?

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to set up a call today

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.

Numbers Matter

by fullcircle, posted in Blogs, Testing

Numbers Matter

Numbers Matter: Paying attention to numbers during training will help you improve drastically.

Numbers are everywhere, but are you giving them any energy?

Ever Heard of the Law of Attraction? What you focus on improves.

It could not be more true with your numbers.

Numbers to focus on:

Heart Rate, RPE (rate of perceived exertion), RPMs, Pace/ speed/ or power.

It does not matter what level triathlete you are, if you are not assessing yourself with baseline numbers and then training and racing according to those numbers, you are simply guessing at what you are truly capable of.

So, start tracking those numbers!

Even if you think it’s hard, guess what? You can do hard things.

But, in actuality, it’s really simple and truly makes training easy because it is based on your individual numbers.

I believe in you!

*Watch this video for how to look at your numbers and create success in your training and racing.

Want help in learning your numbers and how to use them in your training and racing? Use this link to start your Triathlon Transformation journey today!

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.