Coaches Notes: Zaheer came to me with very little belief in his ability to run more than 3 miles due to chronic injury. After being in the group program, we decided to work one on one to help overcome his challenges, and still have the team support. Getting stronger and running less initially and then safely progressing in volume to complete his very first 13.1 faster than his goal time of 2:35. He challenged me every step of the way and then trusted the process after seeing and feeling the results to run a 2:31 Half Marathon.
Way to go Zaheer, super proud of all of your accomplishments! What’s Next??? 🙂
Age: 46
Profession: Independent Financial Adviser
Why you chose FCC to help you on your triathlon/health and wellness journey?
Beda Molina and Andres Velasco recommended me to FCC. I was tired of self-training, where I didn’t really know what to do; didn’t know when to push or to rest, and as a result, I was prone to over-training and injury.
What is your “A” race for this season? 305 Miami Half Marathon, 2020
Please share your BIG goals:
Tell me about your successes so far: Running a 10K, then running a Half Marathon, and improving the times in my Triathlon Races
What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: 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. Run improvement. From panting and wheezing while running from 3 miles in the Sprint; to being able to run a 10K and then a Half Marathon, pain free and breathing clear.
2. Nutrition improvement. Eating less sugar and processed grains to more fats. This improved my training performance and my cholesterol numbers.
3. Improving the stroke efficiency of my swim
What excites you the most about being involved in triathlon/running?
The thrill of being at race day, and pushing it on the course, mid-way through a race.
What would you say to another person who was on the fence about joining our training program?
FCC is a great personalized program to help you in with your running and triathlons. They have a team based, collaborative mentality. It not a competition among members. It’s like a Family. People are encouraged by their peers and coaches to achieve their goals. Everyone is given equal importance, not just “top athletes.”
I see some mass production coaching programs. In other programs, you are given a training program and that’s it. No personal touch. You feel like it’s a just a money making business. FCC is not like that, FCC has a personal touch and really cares about your results!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
Five Reasons Why Runners & Athletes Benefit From Yoga Courtesy of Level Yoga in Vero Beach, FL / info@levelyogastudio.com
1. You’ll breathe better: In yoga you learn to breathe from your diaphragm which helps to better oxygenate the blood. A good breath builds stamina and endurance, keeping you energized and alert through each stride of your swim, bike or run.
2. You’ll train your brain: Yoga teaches you to be present in your body in the moment. You’ll notice when your body is tensing up and how to release unnecessary tension in order to get the most out of whatever you are doing.
3. Increases flexibility: This one is a given! With more flexibility comes better range of motion, giving you an advantage in your sport of choice.
4. You’ll cultivate balance: A lot of yoga poses increase your sense of balance. Whether you’re strengthening your ankles by standing on one foot or creating balance by doing the same posture on both sides.
5. You’ll build strength from head to toe: Runners and triathletes tend to have strong lean legs and rowers build strength in their core and upper bodies. A well rounded yoga practice tones, strengthens and lengthens upper body (hey chaturanga!), core (hello boat pose) and lower body (thank you warrior poses).
These are just a few reasons some of the top athletes in the world practice yoga regularly! Did you know Mick Jagger is a yogi! His stage presence is a sport all on its own!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
I found Athlete Blood Test 3 years ago after searching for an easy way to get my blood work information. They are definitely the simplest solution to my quest and they focus on markers that are important to me and the athletes I work with. I know and educate my athletes on how to stay balanced with training, racing and real life but some times imbalances occur especially as stresses increase. Training, nutrition and lifestyle adjustments are always where I start but having the individual information from blood work is extremely helpful to get back on track quickly.
I personally test every year when I’m feeling good to see where my markers naturally lie, and then if i’m feeling off and test I can see where things have changed.
I have had many athletes identify imbalances and correct them with food and supplementation to get back into their optimal performance after getting the information we needed.
I decided to include my test results with you this year, to review some of the questions I had. I also learned that ABT has genetic testing available now as well. In the recording you can hear the benefits of the genetic component which I had not considered before. Please enjoy and comment after listening if you have any questions. All Full Circle Athletes receive a discount to these helpful services.
Promo Code: ULTIMATE for 20% off, expires 5/15/2020
If you are interested in learning more about Full Circle Coaching, call 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.
Whether you think candlelight dinner and chocolates or you think of Valentine’s Day with disdain, there’s no doubt that nationally it’s all about LOVE.
But do you ever celebrate the perfect Valentine?
The one who you should be loving each and every day?
You might have guessed but that every day Valentine is YOU.
It’s so easy to love other people – family, children, friends…
But the self-love that is oh-so-popular to talk about on blogs and on Instagram is such a foreign concept to way too many people.
We put ourselves last & on the back burner.
We say the unkindest words to ourselves in our heads – words we’d never speak to another human.
We sacrifice day after day because it’s “selfish” if we don’t.
On this Valentine’s Day, I want you to do something different.
I ask you to celebrate YOU.
Whether it’s buying yourself a rose, going out for a glass of wine solo, taking some quiet time to read, getting a massage or facial. Do something that you usually wouldn’t do because you “shouldn’t “. I also ask you to stand in front of the mirror and speak aloud some kind, loving words to yourself about yourself. Not sure what to say? Here are a few of my mantras that I repeat daily after my morning meditation. I am strong healthy and vibrant.
I am well rested and clear minded.
I bring light with me wherever I go. If this feels strange, that’s normal but practicing helps! I recommend practicing everyday not just on Valentine’s Day!
Because the thing is, when we love ourselves more we’re happier and everyone around us benefits from that happiness.
We are better spouses and parents, we perform at triathlon and work, we sleep better…
Literally everything changes when you create more happiness via self-love and appreciation.
I would be SO HAPPY if you’d hit reply and tell me what you’re going to do to show yourself some love this Valentine’s Day so I can celebrate that with you. <3
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
Here are some quick tips you can apply this week and on race day to make it a great race.
# 1 Rest during Race Week
I know you’re concerned about losing fitness when you take rest days or easy days but this is so untrue.
Resting makes you get stronger and faster. Your body is able to recover, rebuild and absorb the training.
Now, this doesn’t mean sit on the couch and eat ice cream.
An easy week leading up to the race means reduced volume and a few well placed ORPS (Over Race Pace Sprints). See a sample week below.
Can you imagine driving your car without putting gas in it? How far do you think it would go? How fast?
Not very! That is my point.
Plan your pre post and during the race nutrition, NOW.
This one factor can throw all your hard work down the drain.
#2 Eat for Success before, during and after the race
You can be the fastest and strongest runner out there but if fueled wrong your body won’t deliver the performance you desire.
Why risk it?
If you’re looking for some suggestions on pre-race meals check out my blog: Top 3 Tried and True Pre-Race Breakfasts. This is individualized, so stick to what you’ve used in training for your race and adjust for higher performance on race day.
Always choose real food while not on the race course. As a healthful tip, too much sports nutrition is not healthy!
#3 Stretch With reduced activity this week you may be feeling a little tight. Break out the foam roller and get in the sauna and or hot tub and stretch your whole body a few times after your easy runs this week.
Follow along with this video for an awesome stretch session:
#4 Write out a Race Plan and stick to it –
A race plan is something I recommend so you have a map to follow guaranteed success.
Write out everything you will do from Saturday morning when you wake up to Sunday after completing the race, including all of your race day goals.
This includes:
Eating meals that will support your race complex carbohydrates, quality protein and good fats.
What sports nutrition you will use during the race and when to eat it
Warm up training routine
Your goals for the race itself
Heart rate and pacing plans during the race and
Your recovery details post-race- (What’s your reward??)
This can be as detailed or simple as you like.
The important things are to write out your goals in a positive light.
Avoid statements like, “I hope I don’t quit.”
Instead, write “I will run at my goal race pace from aid station to aid station” or “I will hold 8:15 minute miles for my last 3 miles.”
You may also want to include any concerns you might have about the race and write out your solutions to them in case they occur.
For example, if you’re concerned about how to pace the bridges in the race, pace yourself more gradually as you start the climb. You’ll have energy at the top of the bridge to run down with momentum and good form.
Or, if you’re worried about pacing yourself for your goal time, use an app that can create a pace chart to follow to help keep you following your plan toward your goal.
Then, I would include goal finishing times based on solid training paces and heart rates you know you can achieve, so you aren’t guessing your finishing time. Then announce it to your friends and on social media!
#5 Sleep I know, I know, you’re super human and can get by on 5 hours of sleep. Wrong!!!
You are only fooling yourself.
You can do this a few time a week, but if you are consistently sleeping 5 hours or less a night you’re being less productive and sacrificing good performance from your body and brain.
I believe in putting science to the test. Get 8, plus hours of sleep a night for 5 nights in a row and I guarantee you’ll feel superhuman even without caffeine!
#6 Get Your Race PacketEarly Pick up your packet early. Wear your compression socks, browse the expo as you sip on some organic coconut water. Then get off your feet and avoid any chaos.
# 7 Mantra’s Half and full marathons are long distances and you can lose focus easily during the race.
Pick a few mantra’s to keep you present in the moment as well as focusing on your breathing.
# 8 Hit the port o potties before you start There are lines of people for the bathrooms along the race course. Avoid the wait by emptying your bowels before the race starts.
# 9 Start with a Disposable Water bottle Skip the lines at the first 3 aid stations. Add a pinch of real sea salt or your favorite electrolytes. You can stop at the aid stations farther down as it gets less crowded.
#10 Smile Have fun and enjoy every second of this opportunity to race! Cheer your fellow runners and be grateful for your awesome, strong, successful body.
Now go have an awesome race!
I am wishing you all your best race 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻
Namaste, Coach Erinne
*Bonus Sample Week Leading up to Race Day
Monday – Sleep in, stretch using foam roller and write out your race plan; Put your race plan for the weekend and send to your coach for feedback, get a massage.
Tuesday – Start with dynamic warm up then easy 20-40 minute run at your aerobic threshold (AE) (180 – age = heart rate average for this run). In other words very easy! Include a few 4 x 1 min ORPS (over race pace sprints) at slightly above your goal race pace. If you are just racing to finish, keep it steady and include a few pick-ups in intensity. Finish with total body stretch and core routine specific to running.
Wednesday – Easy 45 minute swim or bike followed by total body foam roll and stretch. Visualize your entire race exactly as you want it to go and use all your senses and emotion of how it will feel to be out there running and crossing the finish line with your goal time.
Thursday – Similar to Tuesday
Friday – Day off, mental and physical prep, pick up packet today.
Saturday – Run race warm up 15-20 min, with 2-3 x 1 min ORPS. Stretch, compress and rest. Follow your nutrition plan for the day, prepare for temperatures accordingly with layers.
Sunday – Race Day, make it a great day follow your plan and don’t forget to SMILE and Enjoy! You Got This!!!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
Whether it’s snarky comments about your commitment to healthy eating, doubtful looks from friends and family who don’t believe you can stick with it and you are crazy for getting up early to train for a triathlon, or the food pusher who just won’t leave you alone, most people who’ve started their triathlon and health and fitness journey have experienced one or more of those scenarios. And these events can be absolutely detrimental to one’s commitment if we’re not careful.
The reason I’m sharing this with you today is because I want you to be prepared when these things start showing up. Expecting the unexpected is one of the best ways to navigate situations like this.
So why would friends and loved ones be seemingly interested in sabotaging your health and success?
Well, simply put – it really has nothing to do with you. It’s their own insecurities coming out and being projected on you.
Or it may even be their fear coming out around what it means for their relationship with you if you change.
It could even be plain jealousy. Whatever the case may be, be prepared and know that it truly has nothing to do with you.
You don’t have to take the food from the food pusher. “No, I’m good” is a perfectly acceptable response.
You don’t have to fall to judgmental eyes out of fear of rejection/isolation.
You’re getting healthy for YOU and everyone in your life benefits from that – remember this if things ever get super tough in this department.
I hope this helps. Or, if there’s someone else in your life who needs to hear this, please feel free to forward this message on.
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
In fact, I think it’s absolutely critical for long-term success. The problem arises when we align the goal to a specific time of year that both prevents us from taking action NOW and gives us permission to abandon the goal once that time of year passes.
Let me explain… If you have a goal to get yourself healthier, lose weight or do a triathlon there’s no better time to take action than in that very moment of decision. Putting it off to start on a certain date can be a recipe for either failing to start or failing to stick with it.
Because when you’re serious about something, you take action NOW.
Also, having that time-oriented mindset can mean that if too much time passes (like it gets to the end of January before you take action on a resolution), it’s very common for people to just call it all a wash.
Have you ever experienced either of these scenarios?
Most of my clients have. The best thing you can do is take IMMEDIATE action when you’re committing to making a change.
So, while I’m fully in support of setting goals, statistics show that resolutions are overrated. Given that less than 10% of people stick to their resolution long enough to hit their goals, I want to encourage you to start thinking about this new lifestyle you want to create and choose that new lifestyle in each moment and in every action.
This is, of course, easier said than done… and I’m here to help you.
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
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.
You are your own worst critic. I know this to personally be true.
Practicing self-love and self-care every day is absolutely critical.
So, I have a little game/ challenge that I would LOVE for you to play along with… Over the next 5 days, I want you to give a new answer for each of the following:
• What I love about how I look is _____________________. • What I love about who I am is ______________________. • What I love most about my life is ____________________. • What I love about my mind is _______________________. • What I love about my life’s lessons so far is ____________.
That’s it. Every day for the next 5 days write a new answer to fill in the blank. After 5 days, go back and read through the list you’ve created and let me know how it strikes you. You may find out and remember some pretty amazing things about yourself and how great you really are!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, 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.
I swear, the more I learn and work with people, the more I realize that success comes to those who simply show up consistently and don’t quit.
There’s no magic bullet that guarantees triathlon success, health, fitness, weight loss, etc… More than ever, people are being fed lies about what it takes to achieve a lean and healthy body.
Some people have very fast success. Others work crazy HARD for it.
Regardless, those who’ve achieved success in their health and fitness… Never gave up. Never stopped showing up. Didn’t compare themselves and their progress to others and let it get them down. This is what my most successful clients do too.
When you want to have the body, health, and fitness that most people just dream about, you have to be willing to do the things most people are unwilling to do. So, if you want the confidence, freedom, and vitality – Do these 5 things:
1. Don’t quit
2. Show up consistently no matter what
3. Get support and accountability
4. Do the uncomfortable things that 95% of people are unwilling to do (and do them often)
5. Believe and trust in yourself even through the hardest moments. Success or failure is 100% in your decision
Once you own that, you can easily determine whether or not your daily decisions and actions are aligned to your health performance and wellness desires.
I would LOVE for you to share your thoughts and experiences related to the above. Are you in the 5%?
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/nutrition.
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.
I want to explain a little further that “Zwift” is a fun tool, in the tool box that we can use if you want to.
This is by no means is mandatory for your success and there must be something said for learning the basics.
You are not ready for Zwift if you:
♦ Do not understand your Garmin, how it works and how to sync your workouts to Training Peaks
♦ Do not hit lap correctly for intervals
♦ Are not following the progressive periodized training workouts in your training peaks calendar currently.
There has to be something said about mastering the basics before adding this new fun feature, which I think can be fun, but please do NOT feel pressure to do this if it seems too over whelming and you have not mastered the basics. Zwift will not make you a better athlete without the basics first!
Please contact me if you have Zwift and want to be included on a future group ride. You may ask Jessica or myself on the what’s app if you have any further questions and thanks again to Jessica W. for putting this together!!!
There is lot’s of great information and I am just learning as well. Please share with the group your experience with Zwift to help us all learn more!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/nutrition.
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