As fall heads toward winter this month, you might find yourself wanting to change your goals with the seasons.
It’s only natural.
The days grow shorter. The air has more of a chill. It might even snow where you live.
But don’t let the change of seasons change your goals. That’s a slippery slope at any time of year, regardless of the temperature.
Your goals are based on year-round values and desires, not ideas that rise and fall with the thermometer.
Now, this doesn’t mean we can’t change our TACTICS for reaching goals. By that, I mean, we can exercise indoors more when it’s cold out, or be more mindful of how much time we’re spending bundled up on the couch.
But the REASONS for adopting the tactics and strategies you’ve chosen? Well, those remain the same. And so should your intentions.
Remember, we reach our healthy living goals not quickly, but over time – by making consistent, steady efforts. We’re talking about HOW WE CHOOSE TO LIVE, not just what we’re going to do right now.
Take comfort and inspiration from the changing seasons. They’re powerful, natural, and consistent, and lead every year to the next step.
So, welcome the winter – and keep your eyes on the prize.
Ready to find out if my program is right for you? Fill out my FREE Triathlon Transformation application HERE
Erinne Guthrie has been 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 more.
Set Yourself Up to Succeed in the New Year Starting Now
The problem with most “New Year’s Resolution” style goals is that we wait until January 1 to start them, and bolt off the starting line… until we collapse in exhaustion a few weeks into January.
This year, start warming up TODAY for January 1. Follow this step-by-step process to form goals and act on them now, so you can sail into the new year with a month or two of success under your belt.
Think of “goals” in addition to “resolutions.” There’s so much stigma associated with New Year’s Resolutions because most of them fail – quickly. A goal is more resonant, has more weight, and isn’t something you think about only once a year. Still, research suggests that people who state a New Year’s Resolution are more likely to achieve it than those who avoid the word altogether.
Use the time between now and January to practice and discover. You say you want to eat more fruits and vegetables, maybe? Great! You have weeks now to try different types of produce, play with recipes, and experiment with meal prep.
Start workouts now so that it doesn’t feel like such a shocking change to your routine in January. Think of it as a weeks-long warmup or “soft launch” or dress rehearsal. By the time 2023 starts, you’ll be over the jitters, familiar with the location, and ready to really get started.
Mentally prepare for the challenge of your resolution or goal. Think about what you set out to do in previous years. Where were your struggles? What came easily? Stay positive in your mindset, and think about gradual change, not overnight transformations.
Remember to be SMART. Choose goals that are Specific, Measurable, Attainable, Relevant, and Time-Sensitive.
These steps will help you slide into the new year full of confidence and determination to succeed in 2023. There’s no time like today to start planning for tomorrow!
Ready to start this now? Please fill out my Triathlon Transformation application which covers everything mentioned above, and set up your GOALS for a triathlon! Let’s Go!
Erinne Guthrie has been 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 more.
This is an important reminder about what to think about when struggling with feelings, mindset, and ambitions.
Let’s say you feel down because it seems like you’re not progressing.
You think you’re pathetic and might as well give up because you’re not getting anywhere. You’ve had a few setbacks, injuries, work projects, and life emergencies.
Now, replace all those bad negative feelings with simple facts.
Like this one: You’ve lost 10 pounds since you started eating right.
And this one: You now easily jog 2 miles when before you could barely make it around the block,
or this one: I missed my target goal time for a race, but I took 10 minutes off,
and this one: I did not know how to swim, and I had just completed my first open-water swim, which was terrific.
Get the picture?
This is why it’s important to set MEASURABLE goals. And to record your progress regularly. Because it’s so easy to lose sight of that progress and to let your worries take you down a dark – AND FACTUALLY INCORRECT – path.
We include this as a part of my training program with regular assessments, testing, and video analysis so my athletes have actual PROOF of their improvements.
Think you’re not doing so well?
Ask yourself, “Is that really true?” and 99.9% of the time, it is not!
Sometimes you must forget what you think. What do you KNOW?
Take out your phone or piece of paper and write down a list of all your successes based on facts, not thoughts.
Print out and put it on your bathroom mirror to remind yourself daily of all the things you have already accomplished in life that are awesome.
Then question your current thoughts and remind yourself of the truth!
Ready to find out if My program is right for you? Please fill out my FREE application HERE
I look forward to learning more about you!
Erinne Guthrie has been 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 more.
Mary Liz started with me four years ago after getting injured by pushing too fast too soon on her own.
We got right to work on her evaluations for the swim, bike, strength and mobility. She kept improving across the board.
It was a long road back to running, but we improved her race skills with Aquabikes along the way.
Mainly a short course athlete I was excited to hear that Mary Liz was ready to go long after really dialing in her strength and speed in short course triathlon- getting on the podium many times.
Her race execution was pretty much flawless, and because she put in the training beforehand and had done all those sprints and Olympics- she had a stellar race. She also understands the conept of pacing the race which allowed her to obliterate her goal time.
Her goal time was 6:37 and she blew that away with a 6:11!
So proud of you, Mary Liz!!! Thanks so much for trusting me with your journey. I can’t wait to see what’s next for you!
Age:
54
Profession:
5th Grade Social Studies Teacher
Why you chose FCC to help you on your triathlon/health and wellness journey?
I have been with Full Circle for four years. I love training outdoors and taking advantage of the great Miami weather and the beautiful views, especially the sunrises over the bay.
I also love training in a group. The camaraderie makes tough workouts much more fun.
Erinne is knowledgeable not only about the three disciplines, run, bike, and swim, but also about nutrition, strength, mindset, and recovery. It’s the whole deal. I often grow bored with my exercise routine, but triathlon gives me options.
Focusing on an event in one area, like the 8-mile swim for Alligator Lighthouse or a half marathon, allows me to change up my training and keeps me interested.
What is your “A” race for this season?
I just completed North Carolina 70.3. Only two months before the race, I signed up. I had been eyeing this race for years. It had many features that made it seem like a perfect first race for me.
My fitness on the bike improved over the summer. My long run was up to 6 miles. And swimming, well, I can’t say I’ve made significant improvements, but at least I’ve learned to manage my fear of swimming.
My goal was to complete the race. But 56 miles on the bike was still a long ride for me. I couldn’t imagine running a half marathon afterward.
When I filled out my TriCalc, I came up with a time of 6:37. That seemed ridiculous. My real hope was to enjoy the race. I feared this being a one-and-done race. So, the day was beautiful, and I just tried to enjoy myself and hold back to finish the race strong. Fresh on the bike, my power was high, and I had to tell myself to cool it. My heart rate stayed in zone 2 the entire ride. When I headed out of T2 to begin the run, I felt great, but again I told myself to hold back. By the time I got to miles 10 – 13, I felt great and could pour it on. The whole race felt better than any race I’ve completed. I had fun.
Please share your BIG goals:
My BIG goal this year was to become more adept at using numbers to guide my training. This race has been on my vision board for a few years running. I was heading to having this year go by with little progress on this front until I signed up for North Carolina 70.3. This race required me to figure things out. I wasn’t always able to hit my numbers. I was rarely able to hit my numbers during the training, but I was certainly aware of what they were and that I was not quite hitting them. That was a big step.
Tell me about your successes so far:
Being able to run and increase my mileage has been my biggest success and one of my greatest sources of happiness. For years I competed in the Aquabike. But I never felt like a true triathlete. Then, last December, I raced in my first Sprint Triathlon in years. This was huge. I love the Sunday low heart rate long runs. I love track practice. And I no longer suffer for days after these long hard workouts.
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:
1. I learned not to fear the swim.
2. I’ve become somewhat stronger on the bike, but I still have much to learn. I need Bike Essentials!!
3. I’m able to run. That’s an improvement.
4. I’ve learned to fuel my workouts and make time for recovery
5. Lastly, I’ve learned that strength training is critical regarding feeling better across all three disciplines and my energy level. While it’s hard to fit in, it greatly impacts my energy.
Name 2 or 3 things that have made the biggest difference in your journey:
1. I learned that I’m able to do hard things. Even when a workout seemed impossible, and as I trained for the 70.3, many workouts seemed near impossible, I had to tell myself to get it done. I trusted the process and did the work. 2. Fueling my workouts was important. Before training for North Carolina, I often showed up for workouts having taken aminos and a cup of coffee. Having a hard-boiled egg and avocado or half of a banana and almond butter became my new pre-workout breakfast. 3. Recovery was key for me. There were workouts in TP every day, and I tried to do everything, but I knew I could not work out every day. So instead, I would double up on a day to give myself a day off. For Wednesday’s swim, I would often move to Thursday so I could have a midweek break. This worked for me and helped me gear up for the tough Thursday – Sunday training. I also became even more religious about getting to bed early and incorporated yoga, stretching, and Jeff’s massages regularly. This made a big difference in my mobility and my ability to put in the work.
What excites you the most about being involved in triathlon?
I love the community. I love the variety of events open to me. I love how I feel when I achieve my goals.
What would you say to someone on the fence about joining our training program?
You can do so much more than you think you can. Give it a try.
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of! APPLY Here!
Erinne Guthrie has been 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 more.
“How do I get off sugar and junk food? It’s so hard!”
If you feel alone in this struggle, please know you’re not.
Most people don’t succeed from mainstream diets, even when they go all in on them.
Why is that? Is it because the diet or lifestyle habits to succeed are not practical?
Or you might be thinking you are not determined enough or simply lazy.
Though some of the factors we’ll cover will make you feel low in energy to the point you may feel it’s laziness, no, it’s not.
Here’s the thing, when one is “overweight” or “on a bad diet,” there’s a lot more going on than just needing to lose weight, stop eating sugar and grains, lower calories, or whatever else has been suggested.
Most of these diets or plans are based on a few pieces of the puzzle.
If those pieces are missing for you, you’ll do great on the plan or diet.
However, if they’re not, or if something else is missing, they won’t work — because you need all the puzzle pieces to succeed.
For most people, suddenly cutting out sugar or lowering calories, or eating the “perfect” food without addressing any other vital factors is:
a) almost impossible
b) somewhat destructive to overall health, and
c) not very helpful.
When trying to lose weight or get off sugar and junk food, there are many different bodily factors to take into consideration:
Hormones – both those responsible for energy use in the body and those that control cravings.
The type of foods eaten – not just calories.
Bacterial and yeast infections cause sugar cravings and steal the nutrition you get from food.
Age, as things change in the body. What is right before 40 often isn’t after 40.
Digestive ability – or lack of it.
Cellular structure and cellular addiction.
Insulin resistance, where your cells don’t receive the energy they need from food and demand you eat more.
If we don’t think about all of these, mainly if one or more are missing pieces for you, then success will be limited, making it easier to give up.
It’s nearly impossible to “quit sugar” if bacteria in your intestine demand it, you are insulin resistant, your cells aren’t structured to receive something else, or there’s an addiction to sugar that’s as hard to quit as heroin.
The type of bacteria in your lower intestine is based on what kind of foods you’ve been eating.
So, while the bacteria may have gotten to your small intestine and taken root there because they weren’t killed in your stomach, they thrive and grow because you’re feeding them what they like.
These bacteria will communicate to your brain the same way your actual body cells do, telling the brain to create cravings for more sugar.
The more you feed them sugar, the more the bacteria grow and the more sugar they demand.
If we stop eating sugar, then life becomes an emotional roller coaster due to the intensity of the cravings because, after all, if they don’t eat, then they’ll die. And they don’t want to die.
Which leads us to the other side. These bacteria, whether “good” or “bad” bacteria, absorb toxins that come through the intestine.
These can be herbicides like glyphosate, plastics, metals, or thousands of other chemicals in our water supplies and food.
Not only do these bacteria demand sugar and make you feel terrible if you don’t provide it, but if you were to push through these demands to the point that they did die, they would release the harmful toxins they’ve been holding onto once dead.
This can make you feel urges for sugar and also be quite sick until these toxins are cleared out of your system.
This is part of the “Keto Flu” you may have heard of when people come off carbs. It’s natural and not fun.
We also need to ensure your detox and digestion pathways are set up for success to quickly rid you of this while at the same time providing your body exactly what it needs to remove cravings fast.
Thanks, Dr. Minkoff for sharing this information.
If you are looking for guidance on cleaning up your gut and nutrition safely and healthily, sign up for my 6-week Nutrition Essentials course and dial in your desired results with all the support you need.
Start TODAY and get your gut healing protocol bonus as well as, your own copy of the “How to Move and Eat Healthy” book.
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.
It’s not the type of diet you’re probably thinking, although I do have to be careful this year of how much Halloween candy and then Christmas cookies I’ll down.
I’m talking about going on a distractions diet.
See, unless you starve your distractions, you can’t feed your focus the right things.
I’d argue that with the upcoming holidays, end of year events, and more, unless you are intentional with where you choose to place your focus, the fourth quarter will be a flop rather than a strong finish that each of us probably wants.
A strong finish starts with being clear on our intentions and following through with aligned actions.
Intention is asking ourselves:
What do I need to focus on? (not ‘want’ to focus on)
What distracted me yesterday from doing strong work?
What could distract me today if I’m not careful?
Write it down.
Put it on paper so you can put a plan together instead of trying to do it all in your head.
After you set the intention, you build a plan of action.
You often don’t get nearly as much done as you want to because you are constantly getting distracted by things we have the power to silence.
Close your email browser and instead set an alarm for 3x times day you’ll check it (7am, 12pm, 4pm). Stay out of your inbox otherwise.
Turn off ALL social media notifications. You don’t need to know the second someone liked your Facebook or Instagram post.
Turn OFF your phone ringer. This will keep new emails, text messages and alerts from pulling your attention out of necessary work to check them.
Turn ON your alarm. Set a timer for 30-minute windows. Dive into a project and when the alarm goes off, stretch your legs, go outside if possible and put your feet on the ground, grab some spring water or fist bump a teammate. Repeat every 30 minutes.
If you want to feed your focus, you’ve got to learn to starve your distractions.
Some distractions are outside of our control, but many of them?
We 100% own the power to silence them, we just simply choose not to.
If we want to win this quarter, we have to choose where we put our focus.
Thanks, Jake Thompson, for this great reminder.
Let’s finish the year strong; We are cheering for you.
Are you looking for help with this and your nutrition- Still time to join or Nutrition and Lifestyle essentials program. All the details are here and we start tomorrow.
Set up your call with me HERE to answer any questions.
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.
Sub 7 Hours for 70.3 Rockstar Triathlete Carmen Lotti
Coach’s Notes:
Carmen started with me just before her 70.3 in Puerto Rico in March 2022. I knew her goal was sub-seven, but we didn’t have the time to get her there for that race, but I was confident we would do it for the next one. And guess what? She did it!
We started with her video analysis and testing. She had plenty of fitness and all the best equipment but was not getting into the details of her technique in the swim, bike, and run and using her training zones correctly to achieve the goal.
After the evaluations and testing, the training began, but it was different from anything she had done before. First, we taught her about pacing, timing her nutrition, and that she needed to train by her numbers and then race by her numbers to achieve the desired goal of a sub 7, 70.3.
Mental skills were a critical step in the process- transforming the negative self-talk with tapping and EFT and hitting the goals in training helped her see to believe what is possible.
Were there setbacks? Yes!
Did we keep repeating the process of video, testing, adjusting the zones, training, and slowly but steadily improving? YES, and it worked as it always does.
The recipe I have for my athletes in my Triathlon Transformation Training program is not complicated, but you must complete the steps, do the work, and really want it. And the work includes having a healthy balance in lifestyle and triathlon as well as all I mentioned above.
Thank You, Carmen- for trusting me with the process and continuing to push through when those doubts crept in! I could not be more proud of you, and YES- sub 6:30 in Puerto Rico is the next goal.
LET’S DO THIS!!!
Age:
62
Profession:
Retired Miami-Dade Fire Rescue IT Senior Systems & Networks Administrator
Why you chose FCC to help you on your triathlon/health and wellness journey?
I switched to online coaching during the Pandemic. However, that did not work for me, so I started looking for a local coach to help me improve my swim and run as I am a strong cyclist. I had already been doing triathlons for the past seven years without much improvement and was looking for a coach that could help me move forward. I had seen coach Erinne in action at local events and attended a few of her briefings at the Miami Man Triathlon throughout the years. I admired that Coach Erinne not only coached and actively participated in Triathlons but also involved herself, her Full Circle coaches, and Tribe to assist Team ThumbsUp pulling quadriplegic Kerry Gruson and others during local triathlon races. That is a fantastic way of giving back to the Community.
Also, I was curious to be coached by a woman. Coach Erinne, her Coaches, and her Full Circle Tribe checked all the boxes.
What is your “A” race for this season?
My “A” race for this season was Ironman 70.3 North Carolina, which I completed on 10/15/2022 and achieved my goal of doing in less than 7 hours.
Please share your BIG goals:
My big goal is to do Ironman 70.3, Puerto Rico, in less than 6:30 and get a podium. Being Miss Puerto Rico 1981 for the Miss Universe Pageant, it would be a dream come true to represent again my beautiful Island but this time in a sporting event.
Tell me about your successes so far:
In the past eight years, I have completed 8 Half Irons (7 Ironman brand and 1 Miami Man 70.3), over 40 Sprint/International/Olympic Triathlons, 4 Long Distance AquaBikes, 2 Full Marathons, 7 Half Marathons, 4 5K Runs and 1 10K Run. With very few exceptions, I have a podium in most Triathlons and a podium in the 10K Run. I was part of Team USA Long Course AquaBike for ITU Pontevedra, Spain, World Championships in 2019. I look forward to more success now that I am part of the Full Circle Tribe.
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:
I came to Coach Erinne with many bad habits, insecurities, and poor techniques I had developed over the years.
My nutrition was not on point, and my mental strength was weak. I considered myself a big challenge for her.
However, I am now: Eating healthier Training smarter Getting stronger Stretching and resting more Happier with myself and Correcting my form in all three sports.
I just got a Swim Personal Record of 35 minutes in an Ironman 70.3 1.2 mile Open Water Swim (my prior record was 43 minutes). I also got an Ironman 70.3 Half Marathon Run Personal Record of 2:57 (my previous record was 3 hours). I finally achieved my goal of doing an Ironman 70.3 in less than 7 hours which I did in 6:50 thanks to Full Circle Coaching.
“I finally achieved my goal of doing an Ironman 70.3 in less than 7 hours which I did in 6:50 thanks to Full Circle Coaching.”
Name 2 or 3 things that have made the biggest difference in your journey:
The Assistant Coaches are fantastic. They assist Coach Erinne with the swim, bike, and run. Coach Jac, Coach Ollie, and Coach Dennis helped me with my swim, bike, and run. It is excellent to get their different points of view and connect with them.
The Full Circle Tribe is unique. Teammates welcome you into the family and share their training experience with you. I find inspiration not only from the Coaches but from every single team member in one way or another.
Getting a race plan. I had never planned a race before, step by step. But it was a game-changer when executing it during the actual race. I knew exactly what to do and got the results that I expected.
What excites you the most about being involved in triathlon?
I love the Triathlon Community. Triathletes are disciplined, and we consider ourselves a big family. It is good for your physical and mental health. I love following the pros, especially the Women.
What would you say to someone on the fence about joining our training program?
Full Circle Coaching is the complete package. You will have hands-on coaching on all three sports, nutrition, and mental strength. You will join a family that will support you in every aspect throughout your Triathlon Journey. Join us!
Erinne Guthrie has been 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 more.
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