With running season here, I want to share my video on running posture for your best run performance.
Running can be simple and easy if you tap into your body’s natural spring and the force of gravity as you literally just fall forward, and use your hamstrings to lift your heels up behind you.
Good posture is essential from toes to nose for life and running.
Think about being tall but relaxed.
Ears over shoulders. Shoulders over hips. Hips over knees. Soft knees over feet and then Fall forward from your ankles. Arms bent to 90 degrees swinging front to back like pendulums, not crossing your mid-line. Pull heels up with a relaxed ankle one at a time and repeat – NOW you are running!
Aim for 45 footsteps in 15 seconds for optimal foot cadence or foot strike.
Check out this quick video to see it in action:
It’s that simple!
Are you training for the MiamiMarathon or another upcoming running race? Want to become a faster runner? want to get over a running injury?
Then you need to register for my upcoming Run Essentials 3-Hour Clinic 9am – 12pm, September 16th, 2023 at Tropical Park Track here in Miami.
Watch your inbox for more details or on social media. Happy Running!
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.
Many triathletes are confused about what to eat for breakfast when they start to move away from the traditional sugar laden, carb heavy breakfasts like oatmeal and boxed cereals (dead food!)
The following 3, are tried and true breakfasts that deliver nutrients as well as perfect proportions of fats, proteins and carbohydrates. My goal with offering these suggestions is to encourage eating real food before a race or hard training session so that you can get quality nutrition into your body before having to resort to sports nutrition for simple ease of use during a race. There are however lots of great options on the market now to keep it real even during a race. Look for those tips in an upcoming post. Also, for your convenience I’ve added links for purchasing information for the products I recommend. Just hover over the items in bold and click.
Chia Seed Pudding – Super quick and easy. You can make it the night before and keep it covered in the fridge. 2-3 tablespoons of organic chia seeds
½-1 cup of Real Coconut Milk, 1 -2 tablespoons of Paleo Valley Bone Broth Protein Add a handful of organic almonds or walnuts, organic berries, organic banana- raw honey or maple syrup to taste. A pinch of real salt to include some minerals and electrolytes and you are good to go for a delicious nutritious snack or breakfast
2-3 organic eggs cooked in coconut oil any way you like
½ –1 whole sweet potato with real grass fed butter or coconut oil. I usually bake the potato the night before, have half for dinner and the other half with breakfast warmed up in the pan I cooked the eggs in.
Naturally smoked wild caught salmon with avocado and chia seeds (wrapped in a nori roll)with a squeeze of lemon – This is definitely my favorite pre-race meal. I actually learned about the salmon from an ultra -runner who ate it before every long run event. Salmon is easy to digest and has tons of great protein and omega 3 fatty acids. Paired with ½ avocado and sprinkled with hemp hearts and real sea salt and a squeeze of lemon or lime- It is the perfect pre-race/ training meal or snack.
I know many of you would never even think of any of these items as breakfast food because we are so conditioned to our typical American breakfast of cereal or Eggo waffles that has negative nutrients and are actually harmful to your health.
But I can tell you from personal experience, eating low sugar/ low processed food with higher nutrient value just makes you feel and perform better.
Please test any of these out before you actually use them before a race.
Never try anything new on race day, especially nutrition!
Ready to learn all the best nutrition plans for your ultimate performance on race day along with every day?
My Nutrition Essentials is starting June 6th.
This program covers all the details about why the Standard American diet (SAD)s making everyone fat.
It is truly up to YOU and you alone to take charge of your health through your daily nutrition, sleep, thoughts, and movement. There is no quick fix or wonder drug that does not have negative side effects.
One of the tried and true methods for gaining control of your food, your body, and your life is to write down what you eat.
Having coached hundreds of people on their nutrition and fitness, I know that people almost ALWAYS underestimate how much they eat and overestimate how much water they drink.
When you write it down, you face that reality!
Now, here’s the thing…
You can’t just write it down at the end of each day or once every 3 days and expect it to work. It takes accountability in that moment.
When you try to recall, you forget things – it’s inevitable.
So, I’m giving you a template that you can use to track exactly what you’re putting into your body. Print it out and use it to your advantage! This will give you a truly accurate picture of what you’re doing so that you can assess yourself and move closer to achieving the results you desire for your health and your body.
I use this template with all of my Nutrition and Triathlon Transformation Clients so we both get an accurate idea of where we can make positive changes. Learn more about it all the details of my Nutrition Essentials 6 week group or Individual course.
Yours in Health,
Coach Erinne Guthrie
786-586-6057
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.
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.
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.
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!
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.
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.
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.
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.
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.
My favorite: “Whether you think you can or you think you can’t, you’re right.”
And this is never more powerful to remember at a turning point, like the start of a new year, when we look forward with hope, excitement, and – yes – sometimes even fear.
It’s OK to be afraid. Just remember that it can’t stop you from doing what you need to do. And the key to overcoming that fear isn’t to wait for it to go away.
The key is to decide on the next right thing to do, acknowledge the fear, and then do the right thing anyway.
Your self-belief must be strong enough to propel you past the doubt. Call it faith if you want to – in yourself or something more powerful.
But hold onto that belief during the tough times because this committed mindset and bravery will be tested repeatedly.
Can I have the healthy life I want?
Can I be the kind of partner/parent/friend/employee I aspire to be?
Can I love myself and those around me every day, even when it’s hard?
Can I do something as big as a triathlon or Ironman?
Whether you think you can or you think you can’t… YOU’RE RIGHT.
Resolve to make a positive choice. To believe in yourself.
Are you interested in learning how I can help you with your health, wellness, and triathlon goals?
Erinne Guthrie, 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.
Every January, millions of people make promises to themselves in New Year’s Resolutions.
“This is the year I finally get in shape!”
“This is the year I will do a triathlon.”
“This is the year I lose the weight!”
“This is the year I start my business!”
And then, by February, the vast majority have failed already.
Let’s talk about why.
If we discuss a few common reasons why well-intentioned resolutions fail so often, then maybe we can find a better way to reach the desired end.
They’re too vague. Instead of saying, “I want to get in shape,” say you’re going to spend 15 minutes walking around the neighborhood twice a week. (Don’t worry – it will lead to more.)
Don’t be so demanding of yourself. Realize that the best change is gradual.
Choose to do something positive that you enjoy, and then you won’t have to force yourself to do it every day.
You don’t track your progress. If you want to eat better, download an app to record what you eat every day. If you want to slim down, take a photo of yourself each week so you can see that, despite how you might feel, you really are making progress.
You don’t know your “why.” If you don’t have a compelling reason for doing what you’re doing, it’s bound to fail.
There’s no date set to accomplish the goal. Set a date and create a mantra around it. “It is March 30th, and I completed a triathlon and feel stronger and healthier than ever” repeat it often!
Follow a proven system. Surround yourself with others on the same journey, and hire a coach if you need help.
The key is to examine your desire a little more deeply, and then take little, bite-sized actions each day to get started.
As they say, “A journey of a thousand miles begins with a single step.” And is followed by another… and another…
The feedback was excellent. Please use it to help create a true vision for 2023. It will only be available this week, so don’t delay!
Need some help in creating your version of your best life? Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it together!
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.
At the first sign of illness – sore throat, feeling run down, low fever, and or sniffles, please take action immediately with some of my suggestions!
I am not a doctor, and don’t pretend to be one, so if you feel you need a doctor or hospital, please take care of yourself!
However, if you want some alternatives for feeling better, the items below are a list of what I personally use whenever I start to feel sick.
Of course, boosting your immune system by eating clean, getting good sleep, reducing stress, and living by my holistic lifestyle principles is important; sometimes, we need a little support.
Wellness Formula – If you’re feeling symptoms, you can take as many as 3/hour with lots of water or three capsules, 3x/day. Wellness Formula Capsules – take three daily for three weeks out of every month for improved immune boosting. Source Naturals Wellness Formula Bio-Aligned Vitamins & Herbal Defense For Immune System Support – DietarySupplement & Immunity Booster – 240 Capsules https://amzn.to/2GMkR9B
Echinacea Plus Tea- drink as desired, a few cups a day, great for travel. https://amzn.to/2UbAwSR
Sore Throat; Gaia Echinacea Throat Spray Spray liberally in the throat several times a day- also great for canker sores. https://amzn.to/2GKWI34
Occilocossinum Take an ampule of pellets under the tongue every 6 hours until symptoms subside. Do not combine with essential oils. Great for the whole family. https://amzn.to/3lgTMdB
Or, set up a call with me by calling/texting me at 786-586-6057 today, or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session to see if this program is for you!
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.
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