Tag: USA Triathlon

Sub 7 Hours for 70.3 Rockstar Triathlete Carmen Lotti

by fullcircle, posted in ROCKSTARS

Sub 7 Hours for 70.3 Rockstar Triathlete Carmen Lotti

Coach’s Notes:

Carmen started with me just before her 70.3 in Puerto Rico in March 2022. I knew her goal was sub-seven, but we didn’t have the time to get her there for that race, but I was confident we would do it for the next one. And guess what? She did it!

We started with her video analysis and testing. She had plenty of fitness and all the best equipment but was not getting into the details of her technique in the swim, bike, and run and using her training zones correctly to achieve the goal.

After the evaluations and testing, the training began, but it was different from anything she had done before. First, we taught her about pacing, timing her nutrition, and that she needed to train by her numbers and then race by her numbers to achieve the desired goal of a sub 7, 70.3.

Mental skills were a critical step in the process- transforming the negative self-talk with tapping and EFT and hitting the goals in training helped her see to believe what is possible.

Were there setbacks? Yes!

Did we keep repeating the process of video, testing, adjusting the zones, training, and slowly but steadily improving? YES, and it worked as it always does.

The recipe I have for my athletes in my Triathlon Transformation Training program is not complicated, but you must complete the steps, do the work, and really want it. And the work includes having a healthy balance in lifestyle and triathlon as well as all I mentioned above.

Thank You, Carmen- for trusting me with the process and continuing to push through when those doubts crept in! I could not be more proud of you, and YES- sub 6:30 in Puerto Rico is the next goal.

LET’S DO THIS!!!

Age:

62

Profession:

Retired Miami-Dade Fire Rescue IT Senior Systems & Networks Administrator

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

I switched to online coaching during the Pandemic. However, that did not work for me, so I started looking for a local coach to help me improve my swim and run as I am a strong cyclist. I had already been doing triathlons for the past seven years without much improvement and was looking for a coach that could help me move forward. I had seen coach Erinne in action at local events and attended a few of her briefings at the Miami Man Triathlon throughout the years. I admired that Coach Erinne not only coached and actively participated in Triathlons but also involved herself, her Full Circle coaches, and Tribe to assist Team ThumbsUp pulling quadriplegic Kerry Gruson and others during local triathlon races. That is a fantastic way of giving back to the Community.

Also, I was curious to be coached by a woman. Coach Erinne, her Coaches, and her Full Circle Tribe checked all the boxes.

What is your “A” race for this season?

My “A” race for this season was Ironman 70.3 North Carolina, which I completed on 10/15/2022 and achieved my goal of doing in less than 7 hours.

Please share your BIG goals:

My big goal is to do Ironman 70.3, Puerto Rico, in less than 6:30 and get a podium. Being Miss Puerto Rico 1981 for the Miss Universe Pageant, it would be a dream come true to represent again my beautiful Island but this time in a sporting event.

Tell me about your successes so far:

In the past eight years, I have completed 8 Half Irons (7 Ironman brand and 1 Miami Man 70.3), over 40 Sprint/International/Olympic Triathlons, 4 Long Distance AquaBikes, 2 Full Marathons, 7 Half Marathons, 4 5K Runs and 1 10K Run. With very few exceptions, I have a podium in most Triathlons and a podium in the 10K Run. I was part of Team USA Long Course AquaBike for ITU Pontevedra, Spain, World Championships in 2019. I look forward to more success now that I am part of the Full Circle Tribe.

What were some of your biggest Improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved:

I came to Coach Erinne with many bad habits, insecurities, and poor techniques I had developed over the years.

My nutrition was not on point, and my mental strength was weak. I considered myself a big challenge for her.

However, I am now:
Eating healthier
Training smarter
Getting stronger
Stretching and resting more
Happier with myself and
Correcting my form in all three sports.

I just got a Swim Personal Record of 35 minutes in an Ironman 70.3 1.2 mile Open Water Swim (my prior record was 43 minutes).
I also got an Ironman 70.3 Half Marathon Run Personal Record of 2:57 (my previous record was 3 hours). I finally achieved my goal of doing an Ironman 70.3 in less than 7 hours which I did in 6:50 thanks to Full Circle Coaching.

“I finally achieved my goal of doing an Ironman 70.3 in less than 7 hours which I did in 6:50 thanks to Full Circle Coaching.”

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

  1. The Assistant Coaches are fantastic. They assist Coach Erinne with the swim, bike, and run. Coach Jac, Coach Ollie, and Coach Dennis helped me with my swim, bike, and run. It is excellent to get their different points of view and connect with them.
  2. The Full Circle Tribe is unique. Teammates welcome you into the family and share their training experience with you. I find inspiration not only from the Coaches but from every single team member in one way or another.
  3. Getting a race plan. I had never planned a race before, step by step. But it was a game-changer when executing it during the actual race. I knew exactly what to do and got the results that I expected.

What excites you the most about being involved in triathlon?

I love the Triathlon Community. Triathletes are disciplined, and we consider ourselves a big family. It is good for your physical and mental health. I love following the pros, especially the Women.

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

Full Circle Coaching is the complete package. You will have hands-on coaching on all three sports, nutrition, and mental strength. You will join a family that will support you in every aspect throughout your Triathlon Journey. Join us!

This could be you!
JOIN MY FREE 4-DAY NUTRITION RESET CHALLENGE

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.

Rockstar Triathlete Heather Metoyer; Embracing the triathlon lifestyle

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Heather Metoyer

Coach’s Notes:

As any triathlete who is committed to the triathlon lifestyle knows, there will be setbacks.

It does not mean your triathlon career is over. Just as in life, it’s about how you respond to the situation.

Heather had a setback with a bone spur in her foot leading up to the Cozumel 70.3, and instead of doing NOTHING, as most doctors prescribe, she took action to heal and believed she could get to that finish line. I was lucky enough to be at the race, and the run was brutal with the heat. Nevertheless, I was cheering for her and saw her determination. She never doubted herself.

Was it tough? Hell Yes! Did she push through? Hell Yes!

And we were all there at the finish line, so freaking proud of you, Heather- You are a Rockstar Triathlete.

I read it below; When is the full Ironman happening??? We got you, girl!

Age:

53

Profession:

Business Owner/Ice Cream Truck Event Catering

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

I met Erinne at a “Swim Miami” pre-race clinic, and after completing the 1-mile race in over 50 mins, I felt like I needed help with swim technique and endurance. I knew after her clinic; I wanted her to coach me. I had no idea she would end up coaching me in Triathlon. 

What is your “A” race for this season?

My only triathlon this year was Ironman Cozumel 70.3.

Please share your BIG goals:

I can’t lie and say I haven’t thought about a Full Ironman, so if you want BIG, there it is… I just put it out in the universe! Before I’m 60!

Tell me about your successes so far:

Most recently, I’m super proud to have finished an Ironman 70.3 after not being successful. I had a DNF at Ironman Cartagena 70.3 in 2019, and a foot injury this summer. The doctor told me I should cancel the race, take two anti-inflammatory pills 3x a day and either have surgery or go to Physical Therapy and stop running.

I left the office, went and shopped for physical therapists, never took any meds, took the natural supplement advice from my coach, and trusted aggressive physical therapy for five weeks/ 3x a week.

I made it to the finish with no further damage to my foot! Yay Me!!!!

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:

Swim – I now have a 1.2 mile PR swim of 38 minutes (a huge improvement from 1 mile @ over 50+ minutes)
Bike – I can ride long and comfortable in an aero position; definitely more work to do to get faster! That’s my 2023 goal, to get stronger for the bike. Hello, Ultimate Tri Camp in February!
Run – I learned proper running form. I’m improving my foot strength now, as I never accepted how important it was until my injury.
Nutrition – I’ve learned much about what’s on a food label, combining food for performance, and how to fuel correctly for a long race. 80/20 lifestyle is the struggle and goal!

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

  1. Commitment and accountability with teammates (having race partners is the best!)
    2. Full Circle Coaching includes lifestyle coaching, not just in Triathlon. 
    3. Taking action, daily “High Five” myself and using the “5 Second Rule” (Can you tell I love Mel Robbins 🙂

What excites you the most about being involved in Triathlon?

Triathlon has improved my mental game in everything I do. It’s also so awesome to know your body can do three different sports, whether you’re better at one or the other. There’s always something to improve. You can never run out of new goals.

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

Being coached by Full Circle Coaching is beyond sport; It’s a complete lifestyle. The FC athletes are beyond teammates; they are chosen family. 

This could be you!

Join my Free 4-Day Nutrition Reset Challenge

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.

Is there a better way?

by fullcircle, posted in Blogs, Mindset

Is there a better way?

What’s up, you guys? Coach Erinne here. And I wanted to talk about the possibility of doing things a little differently.

I have so many athletes that sign up with me, and they give themselves enough time to achieve the goal and then life happens.

We have a certain amount of time for each distance of race.

For a sprint race, you need six to eight weeks. Olympic, typically eight weeks to 12 weeks is the minimum amount of time to train so that you show up at the race and you feel good across the finish line.

For a 70.3, four months minimum. And that’s with a base of training before that four months starts. That’s four months of focused training.

And then for an Ironman, you can get it done in four months. But six months to even a year is preferable.

And so why do I recommend all of that time? The reason is, because it’s just human nature that you get started, they’re super motivated. And after the first month to six weeks, things start to fall apart.

Whether they couldn’t control themselves and start as slow as I asked them to perhaps. Or they just pushed too hard too fast too soon. Whether they’re with me or with another coach, that’s a very common thing. You want to do better, you want to get faster. And you have this giant goal at the end of this time period. And your ego’s like, “You need to go faster. You need to do this better,” right?

But there is definitely a better way, okay?

So you guys have heard me talk about Strong before Long, and Fast before Far. But you can’t even go fast until you’re strong. You have to be strong first.

So what if you guys … Or you guys and gals who are doing triathlon and you’re tired of showing up to the race, all patched together with KT tape all over your body, because you’re hurting.

You’ve changed your time goal because you haven’t really put in the time training.

You procrastinated that first two to four months, and it was six weeks till the race. And then you finally kicked in and started training and doing what was required. Is this you??

It’s not those occasional, big giant workouts that help you cross the finish line. (they can help but) It’s actually the day-to-day, week-to-week, month-to-month training that gets you to the goal.

And the goals are different for everybody. If you have a goal just to cross the finish line and barely survive (I don’t really like to train people to do that). I’d rather have you cross the finish line and be like, “Hell yeah! I just kicked ass on that race. And I am ready for more. I am super proud of my accomplishment!”

Don’t get me wrong, every time you cross the finish line is a win.

But what if you could cross the finish line having done the work leading up to it?

Yes, Ironman, triathlon takes work. You can wing a sprint, you can wing an Olympic. But you cannot wing a 70.3. And you cannot wing an Ironman. I was at Cozumel 70.3 a few weeks ago and it was SO hot during the run. Everyone was suffering, but the ones who suffered less, trained more.

It’s just the truth! 70.3 and Ironman is hard, you guys. It is fucking hard. Excuse my French.

If you don’t put in the time, it’s harder. Right?

So what if you decided to do it a different way?

What if you decided to show up and start doing your strength training now?

You get that video analysis and you get that strength assessment and mobility assessment.

You start stretching, you start doing your strength training specific to Swim, Bike, Run.

You start aerobic, building your aerobic base by keeping your heart rate low. And just improving your fitness, right?

Then as four to six weeks go by, we start to test you. We create your training zones. Then you start to do your intervals. You’ve been consistent, you haven’t had a setback.

You’re taking care of your nutrition so you didn’t get sick. You didn’t get a cold, you didn’t catch that cold because you’re actually recovering when you’re supposed to.

You’re sleeping eight hours a night every night. You’re taking care of the whole body, the whole mind, the whole process to help you feel fucking amazing across the finish line.

And I’m proud to say it that at Full Circle Coaching, that’s what we strive to do for you guys.

We want you to have the whole package. The nutrition, race day nutrition, as well as day-to-day nutrition, immune boosting, making sure your sleep is dialed in. Supplements, yes. You can’t supplement your way into a healthier body. So nutrition comes first. But definitely, you need supplements to help support your journey. Triathlon is a big stressor in your life.

So from there, strength. As I said, strength and mobility are specific to the sport. And also make sure your strength is in other directions besides just going front and front forward like triathlon is.

Then put in the time to train. Show up to the track, whether it’s with me holding your hand or not.

So triathlon is a lonely sport. And sometimes people get upset when they have to do 100-mile bike rides on their own. Or they have to do an 18-mile bike ride. But you’re not racing with friends. Yeah, they might be at the same race, but it’s your race. It’s you against you. You compete with yourself, right?

So I’m here to ask you if you’re ready to try doing it a different way. And if you are, I have a great way to set yourself up.

So, I’m starting my Nutrition Essentials course this fall. Along with a strength training program to help you guys set up your year to have an epic year in 2023.

So that is two months, two to three months, the end of 2022 is going to allow you to have a kick-ass spring into the whole 2023 season, whatever your races are.

So I have athletes signing up for Puerto Rico 70.3, for Clash Miami in March. Guess what? The training starts now. And it doesn’t mean you can’t do a triathlon in the meantime. There’s Key West, right? There’s Miami Man that you can still keep up your Swim, Bike, and Run. But the focus is going to be on nutrition and strength.

So are you ready to do it a different way? I’d love to have you join me. DM me if you’re interested in the details. I have an application I can send you to see if we are a fit. Let me help you get there by doing it a different way.

October 24-27, is my Nutrition Reset Challenge join us Free!

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.

From Brain Tumor to 70.3 Finish line; Rockstar Triathlete Neil Solomon

by fullcircle, posted in ROCKSTARS

From Brain Tumor to 70.3 Finish line; Rockstar Triathlete Neil Solomon

Coach’s Notes:

Neil and I go WAY back. But I had not heard from him in quite a few years. He told me his Ironman goal and I did say it was possible, but we may want to take a bit more time to get stronger and faster since he had taken so much time away from sport.

We decided to forge ahead with a caveat to change of course as needed. So he joined my Triathlon Transformation Program and we got to work with my Nutrition Essentials and Strength and Mobility Essentials.

Neil lost over 30 lbs, and even got his 6-pack abs back! We did identify a few imbalances in his strength and mobility assessments and are happy to say most of those were corrected despite a few strains along the journey.

Next was dialing in his biomechanics on the swim, bike, and run with video analysis and testing. His massive improvements across the board are impressive.

Some of his other big wins were switching from fear to speed on the bike, struggle to enjoyment on the swim, and injury to strong and steady on the run.

It is never a straight line from start to finish in your training journey to long-course triathlon, but I have methods to keep the fitness improving while athletes recover and continue to progress.

I could not be more proud of Neil’s success at the Cozumel 70.3. Coming within 10 minutes of his predicted race time, given the conditions, with a 6:41 is impressive. This kind of success after recovering from a brain tumor and not much fitness is pretty EPIC!

Way to go, Neil, you are a true Rock Star Triathlete! So excited for what’s next…

Thanks so much for choosing Full Circle Coaching for your triathlon Journey! Congratulations!

 Age:

52

Profession:

CEO – PropertyForce – A real estate investment company.

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

I go back a long way with FCC to when I was doing my first sprint triathlons in my late 20s or early 30s. Erinne brings tremendous knowledge and unparalleled expertise to any athlete looking to excel in all three disciplines. Beyond the sport itself, but directly related, Erinne’s understanding of nutrition, supplementation, a healthy lifestyle, and a holistic perspective is extremely valuable to any training regimen.

What is your “A” race for this season?

Cozumel 70.3 was my “A” race for the season.

Please share your BIG goals: My big goals in life or my big goals related to triathlon? 

My big goal in life is to be the best husband, father, family man, friend, and businessman I can be. To make a positive impact on as many people as possible every day – to coach.

My BIG goals in Triathlon are to become a competitive Age Grouper, challenging for podium positions regularly whether competing in Sprints, Internationals, or Olympics. Also, to push my limits in 70.3s and significantly cut my time to under 6 hours towards 5 hours. Finally, to complete at least 1 Full Ironman140.6. Along the way, to get, remain, and stay emotionally, mentally, and physically healthy through improvement to reach these triathlon goals.

Tell me about your successes so far:

This year has been unique.

Not to get dramatic, but most of my athletic focus and training stopped six years ago when I was diagnosed with a brain tumor. A combination of factors post multiple surgeries led to some weight gain, and while I got “back to the gym,” it was the first time I had ever gone multiple months, let alone multiple years, without any cardio training.

So, to kick off 2022, I decided that would change. A friend motivated me to get started on an old bike, and as that got a little traction, I added some light running. By March, I reached out to Erinne and Full Circle Coaching to begin training for a long course race. A lifelong goal!

Success 1, committing to a healthy lifestyle, and to that end, I dropped over 30 pounds, and my blood work went from not-so-good to perfect. My body changed significantly, my clothing fit (smaller sizes), and I looked and felt healthier and more energetic.

Success 2, learning to be patient, mainly as aches and pains arose that I had never dealt with before. Again, I had never gone so long without training, so the joint pain and the slight muscle pain, the reduced flexibility, and deteriorated muscular strength, let alone severely less cardiovascular capability, all required a level of patience that took some getting used to. Attention to little details mattered, which required a change in mindset, which was fully supported and inspired by Coaches Erinne, Ollie, and Jac.

Success 3 was competing in a couple of sprints and an Olympic in the spring and early summer while recovering from a nagging calf issue.

Success 4 was an exceptional experience and achievement this past weekend at my A race – Cozumel 70.3…which brings me to:

Success 5 is my decision to postpone IM Florida 140.6 and acknowledge that patience is a virtue. To have a positive experience in a FULL Ironman, with all that I am contending with pre/post-Cozumel, and that thing called life requires a bit more training and an even more significant commitment to consistency and attention to detail in the training sessions.  As I have said for years, you can’t fake a full Ironman. I know that, I believe that, and I am proud of myself for putting whatever ego and pride aside to reset and refocus my training to accomplish that FULL goal in 2023.

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:

First and foremost, I learned a lot about training. About HR, POWER, ZONES, etc., etc., stuff that MATTERS! Particularly as you start going long course.

With regards to the SWIM, Cozumel’s SWIM was the biggest positive delta I have ever achieved in any athletic endeavor concerning expectation vs. performance. All through training, while my swim technique improved, I remained relatively slow vs. my peers, swimming long swims at around 2:30 per 100 yards. As such, I anticipated a swim north of 50 minutes, and my goal was to break 50 minutes. I swam Cozumel in 35 MINUTES (1:53 per 100); never did I think that was possible. And even more impressive, yards 1000 – 1500 were at a 1:38 per 100-yard pace. I was blown away. All the frustration and struggle with technique both in the pools and in the open water paid off in Cozumel as I finally found my form and “felt the water”!

The Bike journey has been spectacular. Highlighted by my first 55 and 75-mile rides and then multiple 50-60ish mile rides in training. What started as struggling to maintain 15mph became comfortable and strong at 20mph. What was being dropped by groups riding at 22mph became me pulling for those same groups at 24mph—all driven by better technique, better fitness, and, yes, a better bike. I went from the guy afraid to train in cycling because it is dangerous and uncomfortable to the guy who prefers cycling over the other two disciplines and looks forward to improving further.

My sub-3-hour Cozumel 70.3 56-mile ride and my Loggerhead Sprint ride of 13 miles averaging almost 22 mph are the highlights of this season.

With regards to the RUN, just being able to complete Loggerhead and then Cozumel was a huge achievement, considering the calf issue. That said, learning about techniques such as dry needling, flossing, and others, are valuable pieces of information. Running Loggerhead well under 9-minute miles without pain was a tremendous achievement. I was also proud of training 8-10 miles several times at roughly 10-minute miles, considering how long I was away from running. And while the Cozumel run was brutal, my legs, lungs, and heart held up for 2:48 in 100-degree temperature, and I also take tremendous pride in that. Knowing I tested months ago at a 6:30 minute mile and likely could break 6:00 today bodes well for future training and races as my body recalls the 11 marathons and multiple half marathons. I have run and know that to go 13 miles sub 7:30 is possible, as are the correlated speeds at the shorter distances. Been there, done that… will get back there again.

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

1. Eating clean.
2. Being FULLY committed to the high-quality training days that I can get to consistently. This year it was Thursday, Friday, Saturday, and Sunday. I hope to add another day or even two as I close the year. But those four days, I was religious about them. And quite honestly, that schedule allowed me to rest and recover, which was probably appropriate for this past cycle.
3. I had and have lots of fun! I trained with a smile the VAST MAJORITY of the time!

What excites you the most about being involved in triathlon?

The people – I have said for 25 years, “You will not meet a nicer group of people than those you will meet involved in endurance sports!” Cozumel did not disappoint, as has happened often at the end of past races of mine; as I was struggling through mile 12 of the run, some pro or top age grouper, I guess doing his cool down two hours later, comes running the opposite way with nothing but words of encouragement, even ran with me for like 20 yards. It’s a special group of people! The Full Circle Tribe fits that description, “a special group of people,” as well or better than any team out there.

Also, I love to test myself. And triathlon allows you to do that in ways that I would have thought were done for me when I left high school and that portion of my athletic career. Mentally, physically and emotionally, triathlons of any size, shape, or form test your abilities, your conditioning, your strength, and most of all your discipline!

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

Whether a true beginner, a novice, an intermediate, or an experienced accomplished triathlete, FULL CIRCLE Coaching has a program for you.  That said, be prepared to take in A LOT of information quickly. Don’t allow yourself to be overwhelmed. Be willing to ask lots of questions. It is not, “Hey, let’s go for a little swim, a casual bike ride, or a Sunday jog.” It is a sport, but it is very much a science, and FC focuses on the science of it. So be prepared to learn a lot and even be a bit intimidated by all the data and tech. Just know it is all there to keep you healthy and make you better!

This could be you! You too can become the triathlete you always dreamed of! APPLY Here!

P.S. October is Breast Cancer Awareness month.
Full Circle has teamed up with Property Force to help promote the fundraising Bike Ride Event on OCTOBER 15th. Click REGISTRATION for details.
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 Swimmer: Tim Skladzien

by fullcircle, posted in ROCKSTARS

Rockstar Swimmer: Tim Skladzien

Coach’s Notes:

I was psyched to hear from Tim when he reached out to me to train for Alligator Lighthouse swim.

He joined my Swim Essentials virtual training program since he lives in Illinois and we started with the video analysis and swim testing.

From there I gave him specific drills to correct his form along with swim specific strength and stretches as well as his online training program to reach his maximum potential for the 8-mile open water swim race.

Seeing him in our biweekly group coaching calls and checking in on his form monthly allowed him to achieve success despite never having swum in the open ocean for a race like this. He had a personal record in his 5k in Lake Michigan along the way to success in a very wavy open ocean Alligator Lighthouse swim. Super Proud of you Tim. Congratulations – You are a Rockstar Swimmer!

Age:

30

Profession:

Aquatics Manager at Foglia YMCA in Lake Zurich, IL


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

I heard about FCC when I searched Alligator Lighthouse on Youtube and a video of Coach Erinne talking about her experience swimming popped up and chose to go with FCC to work on my journey of training for the 8-mile ocean swim.

What is your “A” race for this season?

My A race was the Alligator Lighthouse swim. 

Please share your BIG goals:

To do another ocean swim in 2024. Maybe stick to a fresh water swim race Summer of 2023? Yet to be determined.

Tell me about your successes so far:

Completing my first ever Alligator Lighthouse swim in 6:37 min. It was tough being from the Midwest where we don’t have access to the ocean like Floridians do. However, I did my best given the fact that the current and waves were tough in getting to the lighthouse. 

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:

PR time achieved for 3 mi Lake Michigan swim.

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

1. Support from Family and Friends.
2. Support from my work of allowing me to make this swim happen.
3. My brother doing an amazing job on navigating as my kayaker. 

What excites you the most about being involved in triathlon?

While I am currently not training for any triathlons, the only thing that excites me is competing against other swimmers in the race and training races.

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

Have fun with training, work hard and do your best! 

Curious about Full Circle’s Virtual Swim Essentials Program?
You too can become the triathlete you always dreamed of!
APPLY Here!

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.

Yes, You Really Can Meditate – and Here’s Why You Should

by fullcircle, posted in Blogs, Mindset

Yes, You Really Can Meditate – and Here’s Why You Should

Of all the loving, nonjudgmental and supportive methods we can use to practice self-care, maybe the most misunderstood and underused is meditation.

It seems like every time I mention it in conversation, someone says dismissively, “Oh, I could never do that! Stop my mind completely and just not have any thoughts at all? I don’t know HOW you do it!”

Too many people misunderstand the idea of meditation. So, they don’t even try it. So, they don’t ever get the benefits.

What are those benefits?

Ah… Let me share some…

  • Better focus and concentration
  • Improved confidence and self-esteem
  • Lower stress, depression and anxiety
  • Lower blood pressure
  • Improved circulation 
  • Less pain
  • Better memory and sleep

Sounds great, doesn’t it? All from a practice that requires no equipment and no money. Plus, you can do it anywhere – while walking, riding a bus, or sweating out an endless work meeting.

During meditation, you sit or lie comfortably and focus your attention on one simple thing – commonly your breathing as you inhale deeply through your nose and exhale slowly through your mouth or nose.

When your mind wanders or you remember an errand on your “to do” list, that’s fine. It’s going to happen. Our minds are CONSTANTLY generating thousands of thoughts. The goal is not to stop that process, but redirect yourself back to the breathing focus.

Just gently pull your focus back to your breathing, over and over, without judgment. I like to count to 25 and start over again.

Breathe in (1) Breathe out (1), Breathe In (2), Breathe out (2) and so on to 25.

Or, you might repeat a thought as you breathe – “Joy in…Anger out…”

It’s that simple. You’re not trying to reach ultimate enlightenment or control your thoughts. You’re just tapping into an ancient practice that has helped countless people pause during a busy day, take a few deep breaths, and slow it down for a few minutes.

You can do it.

Curious about Full Circle’s Triathlon Transformation program? We use mediation as a form of working IN to create energy to be able to train better, longer and stronger. Want to learn more?
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

Are you missing something in your training?

by fullcircle, posted in Blogs, Mindset

Are you missing something in your training?

I have been in somewhat of a brain fog for the last week since completing RAAM, Race Across America. Riding your bike 75-100 miles a day for 8 days with less than 8 hours of sleep total can have major negative affects on the brain and body and recovery for myself and the whole crew is a priority.

It’s a good reminder that if you want to be able to perform at a high level, It is not just the training that makes it happen.

You must include a supportive lifestyle so you can achieve the results you desire and be functional in your life outside of triathlon.

So, I’m asking you to look at your day-to-day routine.

Are you recovering from your training on a daily basis???

Do you take the time to SLOW DOWN after a workout and do some breathing and stretching, and speak some words of gratitude to yourself for getting up and hitting your workout and intervals.

Are you fueling your body with good, clean nutrition and fresh spring water every day so that it can show up for you?

Clean nutrition is needed before, during and after training to get the best out of your body.

Your mind and body will certainly let you know if they are not getting what you need. BUT, are you paying attention to the signs.

You can only ignore the messages your body is sending for so long. After that illness or injury will occur so the body makes sure it gets what it needs!

I love that.

Sometimes we are so focused on the outcome, we forget that the most important thing is the journey, the day to day, and the details!

If you are always pushing and struggling and not enjoying, smiling, laughing and having fun… WHAT”S THE POINT!!!

I ask you to pause today and assess your lifestyle, nutrition and recovery process. See where you can then give yourself what you need that may be missing.

Perhaps after a workout, you lay under a tree and look at the clouds and gently stretch and breath slowly; Before a training session you make sure you are fueled with good clean nutrition to get the job done to perfection, and then sit in mediation after and be grateful for your strong successful body that does everything you ask of it; Or schedule a massage, spa day, or fun outing with friends.

Let’s create some joy and bliss for ourselves around all this training!

What would happen if you took a whole week to nurture your body and mind surrounding your training????

Curious about Full Circle Coaching’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.

I will never leave my nutrition in anyone else’s hands again!

by fullcircle, posted in Blogs, Nutrition

I will never leave my nutrition in anyone else’s hands again!

“Let thy food be thy medicine” Hippocrates

As most of you know I just completed RAAM- Race Across America, The toughest bike race in the world. My sole responsibility on paper was to ride my bike as fast as I could as part of a team of 4 cyclists. We would have a support crew that would take care of everything else.

Although we did have the ability to list all the foods we wanted to eat during the journey, actually getting the food we needed was another story.

Our team were all rookies at this whole adventure and our RV broke so many times the food preparation really didn’t happen as I had hoped.

It nearly cost me the race!

Lack of adequate nutrition (carbs, fat and protein) along with 2 desert rides in the heat of the day between 10am – 3pm, where I got super dehydrated, followed by two massive climbs up to 8,000 feet and then 10,000 feet wiped me ALMOST out!

I was left pretty useless!

I was letting my team down but I had no gas in the tank. I think a little bit of Altitude sickness at 10,000 feet also didn’t help.

To their credit none of the crew were athletes or ate very healthy, so when I was asking for my clean food, I got blank stares looking back at me!!

I had to explain real food; “You know, protein like chicken, steak, turkey; Carbohydrates like potatoes, gluten free pasta and rice; And yes vegetables. I need these foods every single day without training and even more so on this non-stop 8 day race!

Of course I ate my sports nutrition during my rides but it got old quick.

My main source of nutrition on the bike was Vitargo plain, with watermelon Body health electrolyte powder, Go Macro Bars, Clif Bloks, Organic Baby Food, Endurance Tap Maple Syrup and Perfect Aminos.
(If you’re a member, please visit the website for links & promos on some of these products)!

Off the bike, eating drive thru food like McDonald’s was not an option for me, during RAAM or EVER!

I don’t eat gluten and if I did I would not be able to ride! So I had to take my power back and start getting what I needed to complete this race.

Once I started educating the crew a little more about real food, my energy came back and I got my power back. I actually got stronger every day we rode.

It was very tough and dark in those first four days being so nutrition depleted and sleep deprived (no sleep at all the first 3 days- and about 7 hours total for 8 days)

I really don’t know how I survived!! (Yes I do! I have an IRON will and I am a BADASS!)

I’m so grateful I know what real food and clean nutrition is and what my body responds to.

That’s why I’m so passionate about helping others learn what foods work for them and their metabolic type and lifestyle with my 6 week Nutrition Essentials Course.

Because of this clean nutrition, I was able, along with my 3 other team mates to do the unthinkable and ride 8 days non-stop in a relay style race format, 3078 miles to raise awareness and money for 4Kids. (www.4cyclsits4kids.org)

It really is so simple to eat healthy but I’m always so shocked how few people know how to do it!

Anyway, my first big meal when I finished was a 5 Guys Cheese Burger (no bread) and french fries and a chocolate milkshake!

So yes, I eat fast food every once in a while, but only in rare occasions.

The next day a I ate a huge steak and tons of broccoli and an amazing creme brule’ – Lord knows I deserved it!!

Want to learn more about my nutrition essentials program?? The next 6 week course starts soon!

Curious about Full Circle’s Triathlon Transformation program or NUTRITION ESSENTIALS Program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon/Nutrition 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.

Rockstar Triathlete Courtney Rivkind is an Inspiration

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Courtney Rivkind

Coach’s notes:

I absolutely LOVE Courtney’s “yes I can attitude.” Everything was brand new to her and despite being unsure, she dove headfirst into training and actually did way more than she even knew she was capable of or knew she had the desire for. That is what can happen when you trust the process and your coaches. It is truly a beautiful thing. She was a part of my Beginner Triathlon Program (VIP version). SO SUPER PROUD of you COCO! You are a true ROCKSTAR Triathlete. Let’s get that Olympic done next!

Age:

31

Profession:

Hospitality/DJ

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

My friend Matt Kush started training with Full Circle and completed three sprint triathlon within a few months. He spoke very highly of the team and told me they help people at all levels of their triathlon journey.

What is your “A” race for this season?

To complete at least one sprint triathlon a month and then hopefully do my first olympic distance triathlon!

Please share your BIG goals:

To complete an Olympic Distance Triathlon within 6 months!

Tell me about your successes so far:

Finished my first sprint triathlon and placed third in my age group!

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:

  1. Feeling confident to swim longer distances in open water
  2. Biking at a much faster pace
  3. Pacing my run- in my first sprint triathlon finished with my strongest time yet.

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

  1. Learning how to breathe properly when swimming
  2. Pacing my run/negative splits
  3. Taking private coaching sessions as well as group sessions

What excites you the most about being involved in triathlon?

Being disciplined, staying fit and healthy, inspiring others to join, traveling to places to race, and the community the triathlon world brings.

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

Full Circle Coaching is amazing at easing you into training. You never feel overwhelmed with the workouts. They customize a plan for you, so you are ready to become a triathlete!

CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAMS?

You too can become the triathlete you always dreamed of!
Schedule your FREE Triathlon Breakthrough Session NOW!

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.

Transformation Is a Process, Not an Event

by fullcircle, posted in Blogs, Mindset

Transformation Is a Process, Not an Event

I see so many people get frustrated with their triathlon training or healthy living plans.

They try to follow their training programs and eat right for a little while.

But then they give up when they don’t quickly, magically become what they want to be – a fast triathlete, thinner, stronger, etc.

So, let me remind you: Transformation is not an event. It is a PROCESS. And that process is comprised of countless decisions and choices you make over time.

These build on each other, bringing small changes that then manifest into the bigger results you’re seeking.

I’m reminded of the Rule of 10,000 Hours, which Malcolm Gladwell wrote about in “Outliers.” He found that genius-level achievement is only possible after putting in that much time. (And don’t worry – you’re not trying to reach genius level, here!)

This is true for any of the great athletes of our time.

They did not start great!

Mohamed Ali, Serena and Venus Williams, Mark Allen, Katie Ledecky, Michael Phelps, Michael Jordan

It didn’t happen magically after they practiced for a few weeks, right?

And, what’s best, you don’t have to spend 10,000 hours swimming, biking and running or eating clean to reach your goals. Remember, these athletes changed the world.

You just want to change yourself.

You’ve got to wrap your brain and your heart around this impactful idea: Success takes time, no matter what the endeavor.

So develop your plans. Align your priorities. Do what you need to do to ensure that you’re following your training plan, eating right, managing stress, and maintaining a positive outlook on a daily basis.

You’ll learn the intricacies of your body and mind. You’ll discover what moves the needle and what doesn’t. You’ll make progress along the way and learn to overcome disappointment and set backs as those are part of the process.

The rest will come – IN TIME.

Curious about Full Circle Coaching’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.