Tag: triathlete

What’s Not Your Problem

by fullcircle, posted in Blogs, Mindset

What’s Not Your Problem

Have you ever noticed that anytime you do something, there’s somebody who doesn’t like it?

  • You get a new haircut – and someone tells you it’s too short.
  • You buy a new car – and someone says you paid too much.
  • You start exercising and eating clean – and someone starts acting out because you’re “making” them feel uncomfortable.

It might just be human nature. Heck, it might just be NATURE, period, — because for every action, there’s an equal and opposite reaction, if I remember high school right.

So, if that’s the case, how much should you care about your personal changes making someone else uncomfortable?

Should you care …

  • A lot?
  • A little?
  • Or not one bit?

I bet you can guess my answer!

Once you accept that there will always be someone who doesn’t like what you do, it’s SO LIBERATING because you can let go of any element of judgment or condemnation or, well, your OWN discomfort!

If you’re making changes that truly affect others, then maybe they have a say-so in the matter. 

But regarding the bottom line of your health, fitness, and dreams…

There is one opinion that matters: YOURS!

Do you know about my 16-WEEK (Virtual or in Person) Triathlon Transformation Training Program to help you get faster for your next triathlon in less time?

You’ll show up confidently at the start of your next race, swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it.

Here’s how it works
You get the ideal blueprint that makes you faster and stronger inside the 16-week Triathlon Transformation Training program.

Here’s why it’s different
With 26 years of coaching 1000’s triathletes, I discovered the biggest struggles are:

  • You don’t know what you don’t know when it comes to learning the exact skills to succeed in the triathlon sport.
  • Improving strength and increasing energy are the secrets to preventing injury and burnout.
  • Other programs push athletes beyond their ability with wasted junk miles and excess volume leading to disappointment and failure.
  • With my 16-week Triathlon Transformation Program, the focus is on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

So please use this link to fill out the application.

I’m only accepting five new members, so space is limited. Don’t delay your dreams another day!

I look forward to hearing from you soon.

Coach Erinne Guthrie

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session, and let’s do it together!

Erinne Guthrie has been 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 more.

What Are Your Daily Non-Negotiables?

by fullcircle, posted in Blogs, Mindset

What Are Your Daily Non-Negotiables?

Sometimes the day gets away from you so fast.

You start with a list of good intentions, and then, bam! Work, family, traffic… all the stresses of daily life barge in, and suddenly that trainer ride or run is no longer on the calendar, and you’re tempted to think about hitting a drive-through window or, even worse- skip lunch altogether.

Well, this has happened to me less often since I came up with my Sacred 3. That’s my list of three non-negotiables, my small daily habits, no matter how busy I get.

You should try it! It’s super simple to do. Just take a few minutes to write down all the daily habits you currently do or wish you were doing. Then narrow it down to 1 to 3 items you can commit to without fail.

Be real with this. Remember how crazy things got last week… Or that day last month… Is something like that going to happen again?

Probably! Because life happens, despite our best intentions.

Here are some possible non-negotiables to consider.

  • Drinking 1/2 of your body weight in ounces of water.
  • Getting outside for 15 minutes.
  • Closing your eyes and taking deep breaths for one minute.
  • Eating five servings of fruits and vegetables.
  • Moving your body with intention daily, even if it’s just a 15-minute walk around the block. (Remember, we’re going for the bare minimum here, so this isn’t a place to list “I will work out every day for 1 hour.”)
  • Taking a moment to give thanks and write it down!

Does this list get you thinking in the right direction? The point isn’t to tell you that these should make up your own Sacred 3. That’s up to you!

Ever since I made my own list and then set about guarding it with a passion, I find that I have fewer days where I feel overwhelmed, like my life is out of control.

Every day that I can stay on track – even if it’s just with these three little things – is another day I’m not giving up, not falling back to old habits, and not despairing.

It’s a powerful tactic to shut out the noise and the stress of the rest of the world!

Do you know about my 16-Week (Virtual or In Person) Triathlon Transformation Training Program to help you get faster in your next triathlon in less time?

You’ll show up confidently at the start of your next race, swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it.

Here’s how it works
You get the ideal process that makes you faster and stronger inside the 16-week Triathlon Transformation Training program.

Here’s why it’s different
With 26 years of coaching 1000’s triathletes, I discovered the biggest struggles are:

  • You don’t know what you don’t know when it comes to learning the exact skills to succeed in the triathlon sport.
  • Improving strength and increasing energy are the secrets to preventing injury and burnout.
  • Other programs push athletes beyond their ability with wasted junk miles and excess volume leading to disappointment and failure.
  • With my 16-week Triathlon Transformation Program, the focus is on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

So please use this link to fill out the application.

I’m only accepting five new members, so space is limited. Don’t delay your dreams another day!

I look forward to hearing from you soon.

Coach Erinne Guthrie

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session, and let’s do it together!

Erinne Guthrie has been 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 more.

New Rockstar Triathlete: Jeanette Harrington

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete: Jeanette Harrington

Coach Notes:

Jeanette has been a Duathlete for a few years but always wanted to add the swim and do an actual Triathlon. We started with a swim video evaluation, bike fit, and run video analysis to identify a few things to work on.

She has a busy work schedule, but she fit the necessary training, and then Ultimate Tri Camp helped her improve drastically. So proud that now she can call herself a triathlete, and we are working on getting faster before going longer in the fall. Way to go, Jeanette! You are a Rockstar Triathlete- I can’t wait to see what’s next!

Age: 58

Profession: Firefighter

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

The knowledge, experience, and techniques for fine-tuning and improving all aspects of the triathlon world.

What is your “A” race for this season?

My A races for this year were Miami Half Marathon and Clash Miami, my first triathlon ever.

Please share your BIG goals: My big goal is to complete a 70.3 in 2023

Tell me about your successes:

My biggest success has been completing my first sprint triathlon at Clash Miami. I also attended Ultimate Tri Camp a few weeks ago and improved my swim, or should I say, it made me more confident in the water to complete the swim at Clash, which I was worried about.

Learning all those breathing techniques and remaining calm in the water was huge for me, as that was my biggest concern. Also, being able to average 19 MPH on the bike was great too.

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

1. Swim – I achieved my goal by completing the Clash Miami and getting through the swim portion of this event. Being at Ultimate Tri Camp the week before really helped me accomplish this goal.

2. Bike – I still have much to improve on the bike, but I was happy that I could maintain my average for Clash Miami at 19 MPH.

3. Run – my cadence has improved tremendously. My average rpms is now in the 180s, which is way better than when I first started. However, I still have a lot of work to improve my form and get faster.

What excites you the most about being involved in triathlon?

What excites me most about being involved with triathlon is the camaraderie that is felt amongst the athletes that share the same passion as we cheer each other on and see how much you can push your body to accomplish all this.

What would you say to someone on the fence about joining our training program?

Do It. Everything is possible with the right coaching. The knowledge and assistance that has been given to me by Full Circle are tremendous, and I recommend the program to anyone who is serious about wanting to accomplish their goal.

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.

Sexy in Spandex, Ultimate Tri Camp Rockstar Triathlete: John Dodds

by fullcircle, posted in ROCKSTARS, Ultimate Tri Camp

Sexy in Spandex, Ultimate Tri Camp Rockstar Triathlete: John Dodds

Coach Notes: John loves the triathlon lifestyle and exemplifies someone committed to the long term. Just as with any athlete in any sport, there is always something to improve upon, and I am so proud of how John has kept triathlon in his life even as he overcame prostate cancer and fear in the open water. We were with him every step of the way. So proud of you, John; let’s keep the momentum going. See you soon at the Ride on Ryan Triathlon!

Age: 60 this year!

Profession: Director of Information Technology Quality

Why did you choose Ultimate Tri Camp for help in your triathlon journey?

In 2017 I saw a triathlon on TV and thought, I want to do this. A month before my 1st race, I participated in a one-day camp in Savannah with Coach Erinne from Full Circle Coaching, which was eye-opening.

At my race a few weeks later (at the Ride On Ryan Triathlon), an 80-year-old woman beat me silly at the finish line. I then decided Full Circle Coaching would be my coach.

Full Circle made me realize that Triathlon is a sport and a lifestyle.

It’s more than swimming, biking, or running: it’s mind, it’s spirit, it’s grit, it’s heart, and nutrition, it’s what you put in is what you get out.

Full Circle coaching is a full-spectrum, holistic mindfulness program.

And they’ll make you “Sexy in Spandex.”

Please share your BIG goals and how Ultimate Tri Camp supported you:

This year will be my 5th year at camp, and every year brings a new awareness. This year was big in swimming challenge awareness. I always wonder why I could swim 2000 meters in a pool and feel I had a great workout.

But swim 50 yards in a lake only to find myself floating, gasping for air, wondering where the buoy was. I realized this year, I never knew how to sight swim. Every time I lifted my head, my legs sank, and my body stopped like a bobber, then I power swam to get going again.

So, learning to relax in the water was my big takeaway. Camp addresses every conceivable concept and potential challenge.

Tell me about your successes so far:

Where do I start? From childhood to 53, I was an average joe who did not do sports. No run, bike, or swim, more like walk, joy ride, and wade on occasion.

From 54 through today, the last 6yrs??? I’ve raced about 24 triathlons and 18 5K/10K/Bridge runs, and have enjoyed training multi-thousands of miles of running, biking, swimming, and unicycling.

And let’s not forget survived and kicked prostate cancer!

Full Circle and the Ultimate Tri Camp… Bring it on!! I’m ready for their assistance with my next big triathlon goals!

What were some of your biggest Improvements in performance at Ultimate Tri Camp?

Swim: Technique and sighting
Bike: Heels down to utilize power; changing gears is my friend, and keep pedaling, limit coasting
Run: Lean forward and move the elbows
Nutrition/Health: If I eat healthy, the right foods, my mind, energy, and focus will always be there for me
Mindset: If I put my mind to it, grit it through, and be open to the experience, I am guaranteed to be smiling at the finish line. Have you ever seen a finisher of a race not smiling??? I bet you have not 😊

Did you achieve any Personal Records or Goals?

Every year with FullCircle and participating in Camp, I have achieved PRs. And every year, my PRs are different but so very satisfying.

Name 2 or 3 things you feel will make the biggest difference in your triathlon performance after participating in Ultimate Tri Camp:

  1. Motivation, Intensity
  2. Commitment, Focus, and knowing my “pain point” in my training
  3. Resetting my desire, goals, and expectations for the rest of the year

What excites you the most about being involved in triathlon?

It’s multi-focal, I’m never bored, and it’s always active even while just breathing meditation/intention. And it makes me feel fantastic; It makes me look Hot and Sexy. In the end? It makes me happy being me 😊

What was your favorite part of Ultimate Tri Camp?

Hard to say, but I can tell you the worst part is saying goodbye and going home. Because every moment was an experience I cherish, even when I found myself sitting in my own “shit.”

I learned, I absorbed, I connected, and I experienced!

What would you say to someone on the fence about attending Ultimate Tri Camp?

When was there a time when you got 360-degree support and assistance with triathlon training? When have you had a group of people wanting you to personally succeed as much as you do for yourself? When have you taken the opportunity to learn, educate, absorb, avoid pitfalls, and identify success in action? If you haven’t, join us at camp; it will change your life!

Are you coming back next year? Already registered, so absolutely!

Want to join us at ULTIMATE TRI CAMP 2024?

This is the best offer you will see.

Pay a $250 refundable deposit by March 31st to secure your savings of 1/2 OFF the total price of Ultimate Tri Camp.

This refundable deposit is valid (through Aug 31, 2023), giving you plenty of time to plan and decide if Ultimate Tri camp is for you! Learn details about attending camp HERE!!

Tentative 2024 Dates February 26-March 3rd.

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.

Are you breathing the right way when you swim?

by fullcircle, posted in Blogs, Swim

Are you breathing the right way?

WATCH!

Breathing…
Seems like we, as land mammals, should know how to do this instinctually, but unfortunately, that’s not the case.

So many factors affect our breathing on land, let alone doing it well while swimming.

This single skill can affect everything you do in the water.

If we’re breathing effectively while we swim, we can perform the necessary movements to swim effectively.

It’s important to breathe while swimming as similar as you do on land.

There should be no breath-holding.

When your face goes underwater, aim to blow bubbles out of your nose for 3 seconds, calmly.

Inhaling through your mouth and exhaling through your nose, most of the time, is key to a calm, efficient breathing pattern and swimming success.

Getting a swim video analysis is the best way to witness your kick inefficiencies and learn to correct them.

Come learn how to kick correctly at my upcoming Swim Essentials Clinic for video analysis and 12 hours of coached swim training in the pool, open water, and online.

ARE YOU JOINING US FOR SWIM ESSENTIALS on Saturday, March 25th –
Want to learn more of my best swim tips…

If you are ready to start swimming the right way, now is the time to take charge of your swimming and learn my step-by-step process of learning how to swim the right way.

  • Swim-specific strength and mobility
  • The exact things you need to do with your head, hands, arms, legs
  • Stop swallowing a mouth full of water with every head turn to breathe.
  • No more anxiety and panic while you swim
  • How to conserve your energy

With my step-by-step program, you can guarantee improved swim performance and reach your desired swim goals. Assessing your current skills and setting clear performance goals will provide a roadmap for your training.

Click for complete details & registration!

It’s an amazing opportunity to be in the water with our coaches and get hands-on instruction to power up your swim!

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 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 more.

Ultimate Tri Camp Rockstar 2023: Dean Kennedy

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

Ultimate Tri Camp Rockstar 2023: Dean Kennedy

Coach Notes: Dean came to camp with an open mind and heart. We met on Facebook, and he and his partner Kathy decided to join us. They are both veteran triathletes, and I genuinely appreciate their curiosity, and the results for Dean speak for themselves.

Dean’s improvement day after day was inspiring to see. Participating in the training and all the recovery sessions we do at camp is essential to leaving camp feeling great! Check out all his great feedback and successes below. Way to show up for yourself, Dean! The results on race day will be there!

Age: 53

Profession: VP of Plastic Injection Tooling

Why did you choose Ultimate Tri Camp for help in your journey as a triathlete? I had come across Full Circle on FB over a year ago and loved Coach Erinne’s ideology and approach to training. After speaking with her and listening to some of her videos, I signed up for camp with my partner Kathy.

Please share your BIG goals and how Ultimate Tri Camp supported you: Goal #1 was to learn how to swim. In the past few years, I’ve spent lots of money and time on private lessons and frustrations in the pool and open water, all to little avail.

I got just enough to push through my two full Ironman races.

UTC was nothing short of transformative for me!

There was so much comprehensive instruction, drills, video analysis, and proper technique/mechanics teaching that it nearly made my head pop.

It was almost too much to take in all in one day, but the lessons and Coach’s voice are etched into my mind so that I can now work with everything I learned. Coach Erinne also took extra time after the group lesson to give me 10-15 minutes of personal coaching, which I learned more than in months of prior lessons.

At the OWS, I took my first successful breaths to the left side, which was like a miracle! I’m so proud and grateful for this seemingly small detail, so I chose this picture. I know now that I AM a swimmer and will only continue to improve from here. Who knew?!! 🙌🏼

Tell me about your successes so far: Going from not owning a bike or knowing how to swim (as of Fall 2018) to completing two 70.3 and two 140.6 Ironman races by 2022.

What were some of your biggest Improvements in performance at Ultimate Tri Camp?

Swim: EVERYTHING- Left side breathing, balance, feeling the water, relaxing, rotation, etc., etc.
Bike: maintaining low heart rate on climbs
Run: proper cadence and arm position
Nutrition/Health: reinforcing what Kathy has already instilled in me: eat real, nutrient-dense foods, healthy fats, remove inflammatory foods, and nothing processed.
Mindset: I AM A SWIMMER (did I say this already?!)

Did you achieve any Personal Records or Goals? Did I already mention left-side breathing?! 😂

Name 2 or 3 things you feel will make the biggest difference in your triathlon performance after participating in Ultimate Tri Camp:

  1. Proper swimming techniques
  2. Triathlon-specific strength training
  3. Mobility exercises

What excites you the most about being involved in triathlon? The challenge to push my limits and “dare to fail greatly.” Also, the sport’s camaraderie and “pageantry” (who doesn’t like their bike gear and kit!)

What was your favorite part of Ultimate Tri Camp? The incredible depth/breadth of the holistic training. It was truly the yin & yang, just like the Full Circle logo represents!

What would you say to someone on the fence about attending Ultimate Tri Camp? Straddling a fence is painful! Get your ass to UTC, and you’ll never regret it.

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.

Have you been told this lie about your swimming?

by fullcircle, posted in Blogs, Swim

Have you been told this lie about your swimming?

Have you heard these lies before?

“I’m not supposed to kick as a triathlete.”
“I need to save my legs for the bike and run.”

These lies are simply not true!

Your kick is an essential part of your freestyle swim that you cannot and must not leave out.

The secret is that you need to develop your kick 🦵 and make it efficient, so you don’t waste so much energy doing it!

Most triathletes have terrible balance in the water. 
Are you one of them?

This means you are swimming with your head up and your legs dragging. 

No wonder you are tired!

But it’s NOT from kicking; it’s from a lack of balance in the water and an inefficient kick. 

A good kick improves your balance, so you are not dragging your legs thru the water.

Three things to look and feel for in your freestyle kick.

1) Are you bending your knees too much instead of kicking from your hips?

Most triathletes often run and bike, so they are strong with their knees bent. However, to flutter kick well, you need to kick from your hips, keeping your knees mostly straight, with a whip-like motion from the hips. Ankles need to be supple and flexible too!

2) Are your heels breaking the surface of the water?
If not, then you are dragging your legs…

I use the analogy of a motor boat with the engine on but without enough power to get it up on a plane so it has less resistance and can glide through the water.

When flutter kicking correctly, your heels and ankles should lightly break the water’s surface- like a gentle boil. There should not be big huge splashes or your whole foot kicking the air. Instead, you need to keep your feet in the water kicking the water.

3) Are your ankles flexible and floppy so your foot can provide up-and-down propulsion in the water?

Getting a swim video analysis is the best way to witness your kick inefficiencies and learn to correct them.

Come learn how to kick correctly at my upcoming Swim Essentials Clinic for video analysis and 12 hours of coached swim training in the pool, open water, and online.

ARE YOU JOINING US FOR SWIM ESSENTIALS?
Want to learn more of my best swim tips…

If you are ready to start swimming the right way, now is the time to take charge of your swimming and learn my step-by-step process of learning how to swim the right way.

  • Swim-specific strength and mobility
  • The exact things you need to do with your head, hands, arms, legs
  • Stop swallowing a mouth full of water with every head turn to breathe.
  • No more anxiety and panic while you swim
  • How to conserve your energy

With my step-by-step program, you can guarantee improved swim performance and reach your desired swim goals. Assessing your current skills and setting clear performance goals will provide a roadmap for your training.

Click for complete details & registration!

It’s an amazing opportunity to be in the water with our coaches and get hands-on instruction to power up your swim!

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 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 more.

Are You Swimming with Scissors?

by fullcircle, posted in Blogs, Swim

Are you swimming with scissors?

Many swimmers and triathletes I work with don’t realize they are slowing themselves down while swimming due to using a scissor-style kick instead of a flutter kick.

Here are my top three corrective tips to cure your scissor kick.

A scissor kick is when your feet drift apart wider than the width of your shoulders while you swim freestyle which creates a ton of drag every time you kick,  impeding your forward movement.

The best flutter kick originates from the hips and stays within shoulder width in a vertical format.

Top 3 Tips to improve your kick.
swimming fins to improve speed

1- Fins, use fins for kick sets to help strengthen the ankles and hips. This is my favorite brand and model (Finis Z2 Gold Zoomers)

The flutter kick should be originating from the hips through an almost straight leg and down to a floppy ankle with a slightly pointed foot.

If you are scissor kicking, it indicates tight and weak ankles and hips.  Using fins for the following kick drills can help get rid of your scissor kick.

Sample Workout: Kick 100 yards with fins. – the first 25 kicks on your belly, the second 25 kicks on your side, the third 25 kicks on your back, and the last 25 kicks on the other side.  Watch my video here

Bonus practice; Repeat another 100 yards, all using a Dolphin Kick.

2- Vertical kicking must have a deep pool.
Start with fins and build up to 1 minute of vertical kicking time,
adding rotation
1/4, 1/2, and whole turns to the right and the left while staying in one place is key.
Then, start practicing without fins and get to 1 minute of vertical kick time.
Watch my video here

3- Dryland flutter kicking – great for increasing hip and core strength
Lay on your back – palms down, tucked under your thighs
Chin to chest, head and shoulders off the ground
Lift straight legs off the ground and flutter kick with strong quads, straight knees, and pointed toes for 1 minute. Vary the speed of kicking to mix it up and challenge yourself.
Watch my video here

Our Swim Essentials Program starts March 25th; come join us!

It’s an amazing opportunity to be in the water with our expert coaches getting hands-on instruction to power up your swim!

Ready to sign up… please link HERE for all the details.


Use this link to schedule your FREE Triathlon Breakthrough Session: 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 the 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’s your head?

by fullcircle, posted in Blogs, Swim

How’s your head?

Proper head position while swimming freestyle is probably the most common thing that needs correction when I work with swimmers.

99% of swimmers look forward instead of straight down in a neutral head and neck position.

Can you imagine walking around looking up all day? Your neck would hurt, and you would miss out on a lot right in front of you!

When you look forward in the water, your forehead breaks the surface of the water (creating drag), and then your hips and legs drop low, also creating drag.

Then when you turn your head to breathe, your mouth is underwater, so you lift your head even higher to get air, and guess what? More drag, more resistance as you swim through the water! NOT FUN!

This is one of the reasons head-up swimmers are slower in the water- too much resistance slowing them down.

But there is a good explanation: swimming with your head up is where most new swimmers start.

We are land mammals and need air to live, and being in water can cause stress in our brains, we could die if we don’t know what we are doing, so the fear is real!

In addition, your fight-or-flight hormones can get triggered simply by being in the water unless you have adequately trained and built your confidence so you feel safe in the water.

The brain will tell the body, “the air is up, so you must lift your head to breathe.” But, as mentioned above, this causes drag and makes slipping through the water in your streamline difficult.

We must reprogram the brain, so it feels safe to face down in the water. Teach yourself to roll on your side rather than lift your head to breathe (look for my other swim technique videos on how to breathe properly while swimming in the water).

The Paddle Lead Drill in this video will help you gain awareness of the perfect place for your head while swimming. With this drill, you can perfect your head position for less drag and still get all the air you need.

-Start by kicking with fins on, arms by your side, and placing the paddle on the top of your head. 

-Your forward movement will keep the paddle in place. Next, start face down, blow your bubbles, and flip onto your back to breathe, keeping the paddle in place.

-The next progression is to kick on your side with the paddle on your head. Start by looking straight down and blowing bubbles out of your nose, then turn your head to the side to breathe without lifting the head and losing the paddle.

-Turn the head so that one goggle and your mouth are clear of the water to breathe in, then look back down to the bottom of the pool and repeat the process. Be sure to practice both sides.

When you have mastered the above, add your arm movement and swim freestyle, still keeping the paddle in place, breathing, and stroking.

When the paddle stays in place the whole time, and you are not swallowing water, you know your head is in the correct position!

Finally, remove the fins and start the whole process over again.

Happy Swimming.

Want to learn all the most critical skills for swimming? My Swim Essentials Program starts March 25th.

Click HERE for complete details & registration!

Do you have other questions? Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session.

Erinne Guthrie has been 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 more.

Daily Habits Lead to Big Outcomes

by fullcircle, posted in Blogs, Mindset

Daily Habits Lead to Big Outcomes

We’ve all heard the old saying, “A journey of 1,000 miles begins with a single step.”

But why is it so hard to remember when pursuing positive health changes, big goals, and outcomes?

Maybe because marketers brainwash us to believe in quick, miracle fixes for everything – instant weight loss, spot reductions, and more.

Sorry, but ancient sayings persist for a good reason: This one is true!

So, the secret to making big, positive changes isn’t instant gratification.

It’s making small changes to create new daily habits.

The philosophy made a huge best-seller in the book “Atomic Habits,” which suggests we make a molecular change at first, then add to it more and more, and repeat this until a new, positive behavior becomes ingrained in our life.

It’s the age old idea of delayed gratification: If I make this small sacrifice today, I will be really, really happy about it later.

  • If I save 10 percent of my paycheck, I’ll have money when it’s time to retire.
  • If I reduce my number of junk snacks by, say, one for the first week, then I’ll have cut them all in no time.
  • If I lift a small weight to start out and then keep lifting it until I’m stronger, I can add more weight later… and repeat the process until I’m as strong and lean as I like.
  • If I get in the water and swim 15 minutes today, it will be easier if I do it again in 2 days, and so on!

So, as 2023 continues, keep in mind this super-wise advice to start small, make progress one step at a time… be consistent… be patient… and you will BE SUCCESSFUL in whatever you pursue.

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session, and let’s do it together!

Erinne Guthrie has been 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 more.