Tag: Triathlon Coach

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.

Mary Liz Olazabal Rockstar Triathlete

by fullcircle, posted in ROCKSTARS

Mary Liz Olazabal Rockstar Triathlete

Coach’s Notes: When Mary Liz first started she was in chronic pain in her foot, so we made the call to stop running all together, instead of pushing through as so many athletes do!

This was a tough call because she loved running and did not want to stop.

I’m a big believer that pain can be your teacher, but you have to actually listen!! After 2 years of physical therapy, skills and drills and only training and racing the swim and bike- Mary Liz is now a triathlete again!

So happy she took the time to let the body heal and can do what she loves. She is a huge inspiration as one of our fastest short course female triathletes.

She earned 2nd place podium at the Clash Sprint race last month- Way to go Mary Liz.

Short course triathletes MATTER!!! You are a true Rockstar Triathlete.

Age: 54

Profession: 5th Grade Teacher

Why you chose FCC to help you on your triathlon/health and wellness journey? I had done some triathlon training with a friend and competed in some sprint triathlons. Then I joined friends who trained with Erinne for their first triathlon. The great people at Full Circle have kept me hooked ever since.

What is your “A” race for this season? I don’t have an A race. I’m just trying to get stronger and more proficient at the skills within each discipline so that I can go from seeing a race as an accomplishment to something that’s fun.

Please share your BIG goals: I’d like to figure out how to swim correctly. I have age old bad habits that I am still trying to kick. I’d like to become a better and more comfortable swimmer. I’d also like to gain strength on the bike. I recently, finally,  bought a tri – bike, so I’m still getting used to it. I have a big bike vacation coming up this summer with lots of hills. Gaining strength over the next few months will be a big help.

Tell me about your successes so far:

In December I raced my first sprint since starting with Full Circle. I have been suffering from tendonitis in my foot for 3 years. Weekly PT and focusing on the aquabike became my thing. I didn’t feel much like a triathlete without the third leg of the triathlon. So, I was thrilled to finally participate in a “real” triathlon. My best part was the run. I ran it in under 25 minutes, which was a first for me for a 5k. This week I participated in the Clash Sprint distance. I didn’t freak out in the swim and the bike was really comfortable. That’s a big improvement for me. I actually enjoyed it in real time. Rather than feeling a sense of accomplishment afterwards, I actually found joy in the swimming and riding. The run was hot and still felt like work. I was glad when that part was over!

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 – I still have a lot to learn, but I’m able to control the panic I feel at the start of the race. I’ve learned to talk to myself, build my speed gradually, and sight more often to stay on course.

Bike – I am working on being strong through the whole pedal stroke, pulling and pushing. My speed in races keeps getting faster. I know that is not a great barometer to use. I need to focus on the metrics and learn to use my power meters and heart rate which would give me a much better measure to go by.

Run – I spent so long not running and then running with no acceleration, that I’ve had time to work on my form (fast feet, squeeze the glutes and try to keep my hips forward and lean forward). It’s really helped me lower the pain and make me somewhat faster.

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

1.Reframing the morning workout as a gift I give myself helps me be more consistent about getting up at 5am. 

2.Seeking the joy in triathlon, rather than a podium finish, has helped with the panic I feel before the swim.

3.Creating new healthier rituals in terms of nutrition has helped my sugar cravings.

4.Finding a sleep routine that works for me (Including a series of leg/hip exercises for sciatic pain and meditation) has been a game changer.

What excites you the most about being involved in triathlon?

First, it’s truly a way to get comfortable with the uncomfortable and I believe that’s critical as we get older. We cannot control the world around us, we can only control how we react. So, putting ourselves in uncomfortable situations gives us a chance to practice.

There’s always more to learn and ways to grow in this sport. I’ve never spent too much time thinking about biking and there’s a lot I’d like to learn so that I can become stronger and enjoy it more.

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

If someone were on the fence I would let them know that Full Circle is so much more than just the swim, bike and run. It’s about people, a positive lifestyle, and creating a better you.

How to recover quickly after Ultimate Tri Camp

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

How to recover quickly after Ultimate Tri Camp

I have athletes that don’t fully understand the benefit of tapering for a race. They show up on race day feeling flat and tired and wonder why they don’t get that podium or personal best.

It’s definitely a skill to be able to tune into your body and feel if you are recovered from training or not. There are so many tools these days that you can track your training and use an APP to tell you if you should train hard or you need to recover. I use Garmin, HRV, Training Peaks to help my athletes gauge their level of fatigue but there is an inner knowing as well.

I believe in just asking your body and you usually get the correct answer. But will your ego allow you to rest? That is the question. So, I say experiment with different amounts of easy/recovery days after blocks of training days and find your own sweet spot. If you need to recover in a hurry these suggestions below work great!

Other things to consider about your recovery/taper leading up to a race. Is it short course or long? Is it an A, B or C race? “A” priority races definitely require a bigger longer recovery leading into them, if you want to have that peak performance. “C” races can be trained right through.

How many days you take is individual to you and your circumstance.
As a rule, the longer the race, the longer the taper.

  • Ironman taper can be from 2-3 weeks
  • 70.3 can be 7-14 days
  • Olympic distance 5-7 days and a
  • Sprint 3-5 days.

Some athletes need more or less depending on age and experience level.

With all that being said, if you need to get recovered fast, here are my top recovery recommendations and tools.

Sleep: Did you see that article about how much sleep Roger Federer gets a day? 12 hours!

Studies show sleep is the absolute best, legal ergogenic aid out there. My minimum RX for fast recovery is 8 hours, but 9-10 would be better for 2-3 days minimum. You will feel like a kid again with tons of energy after you get this much sleep.

Do some Working IN (my definition of building energy instead of depleting it). Examples of working in are taking a restorative yoga or Tai chi class. Don’t have that much time? Take 10-20 minutes and walk barefoot or simply lay on the earth, on the grass or the sand on a beach. Get in the ocean, lake or even a pool and just float around (not training). Meditate. Practice silence and listen to nature.

Breath Work – 1, 3, 5 or 10-20 minutes of just sitting or laying and breathing. If you type in ” Breath Work” into YouTube search there are a ton of videos teaching you how to breathe to improve energy. Try one. or check out Wim Hof – The Ice Man and follow his breathing techniques on Youtube.

Ice Bath- This can be uncomfortable but works sooooo well and is so worth it. As little as 2 minutes a few times a week combined with above breath work and meditation is like magic for resetting your nervous system and actually proving effectiveness against anxiety and depression! Even a 1 minute cold shower can stimulate the nervous system in a positive way. Check out my video here-on my Wim Hof Ice Bath Experience
(I am so excited to have just taken my first Wim Hoff Breath class and will be including his breath work and ice baths at my 2020 Ultimate Tri Camp!
Check out the breath work Video Here).

Massage – Getting a deep tissue massage every, or every other week can really help your muscles stay supple and recover quickly. 
Contact Jeff Lindsay, he’s an FC favorite!
305-720-7920 / For a soothing or invigorating in-house massage.

Compression Socks – After a training session massage and an ice bath put on your compression wear for improved circulation and ultimately faster recovery.

Normatec or E Relax – or any other brand of segmented compression can improve circulation and help you recover quickly

Hyperice Hypervolt, Theragun Vibration Therapy or Marc Pro and Compex can all be helpful modalities to help your muscled recover quickly and of course there is good old fashion

Recovery Session
Our Amazing sponsor Athletix Rehab offers awesome recovery sessions that include many of the above suggestions, without you doing the work. They do it for you, while you just enjoy.
Contact Athletix Rehab Recovery if you need physical therapy or one of their other amazing services. Don’t forget to ask for your Full Circle member discount. Ph (305) 501-0231.

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

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