Tag: USAtriathlon

Growth and Change

by fullcircle, posted in Blogs, Mindset

Growth and Change

In order to grow, we must be willing to accept change in every area of life. And given that our brains are designed to resist and protect us from change, these choices must be conscious! Pay attention to the reasons “why not” your brain likes to trick you with and make those conscious decisions to accept change and do things differently.

Where are you on a scale of 1-10 in your willingness to accept change?

To determine where you are on the scales, you can consider:

– What are you willing to give up to get what you want?

– What are you willing to spend to get to where you want to be?

– Are you willing to let go of truths you might hold and see things from a different perspective?

The above combined with our willingness to accept change and our willingness to learn make up the Teach-ability Index.

Here’s the thing…

It’s OK if you’re not 10/10 on both scales!  We aren’t going to be there 100% of the time. It’s a place to strive to be because that’s where new levels of success are reached. Bringing consciousness to where you are will allow you to determine the actions you need to take and the ways in which you need to adjust your thoughts to move higher on the teach-ability index, the place that we have tremendous growth.
I’d love to know if you have questions about this or how it resonates.

Let’s talk, schedule a call NOW!

Wishing you well,
Coach Erinne Guthrie

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, Mom and much, much more.

Metabolic Testing; Which is Best for YOU?

by fullcircle, posted in Blogs, Testing

Metabolic Testing; Which is Best for YOU?

Our recent webinar about Metabolic Testing was co-hosted by Connie Sol, PhD, of the Science of Fitness.  Find out which test is best for you by watching this recorded webinar.  It has all the details you need to decide.

Our webinar was so well-received that I decided to share the information publicly.

Use this link to watch recording:
https://zoom.us/recording/share/a3Gdbos_wLKeW0UV_On6BpYSTaRi81DdYjfKVS25RPGwIumekTziMw

Click HERE to learn more and select your package.

Triathlon Package $499
Bike to Run MEP; Obtain MEP on bike, rest then obtain MEP in run to determine fueling efficiency and supplementation needs.

Blood Lactate Threshold $299
Determine lactate threshold to obtain maximal heart rate, lactate threshold, training zones.

Combo VO2/MEP $449
Both tests in one session.

Combo MEP & Blood Lactate $479
Both tests in one session.

Metabolic Efficiency (MEP) $399
Measures efficiency of energy burning; ratio of fat to carb as the intensity of exercise increases. Guidance provided on how to implement findings to your training.

VO2 Max $299
Measures maximal capacity to deliver blood to working muscles. Includes lactate threshold & training zones.

Also, listen in to this recording of an actual Metabolic Efficiency and Lactate Threshold Results and Review as well as details about how to use the test results and nutritional timing.

https://zoom.us/recording/share/xtJL7vm7SV7gy4C99HfqXZ85HYsF_Ocl4BUF9GxVPKawIumekTziMw

I invite you to schedule a call with me today or, text me at 786-586-6057 to request an appointment.

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, Mom and much much more.

Adriana Lopez; Rockstar Triathlete

by fullcircle, posted in ROCKSTARS

Adriana Lopez; Rockstar Triathlete

Coach’s Notes:  Adriana Lopez is an angel here on earth for me personally and I have loved watching her grow and get stronger in the sport of triathlon.  From the first group ride when your seat was killing you because your bike fit was terrible and you learned that you didn’t have to suffer like that; We have been training together for a while.  Your confidence speed and strength have gotten stronger and stronger and the one thing we are working on is getting better and better.  Counter balancing a seated work position is the biggest challenge to getting your run where you want but I know you won’t be giving up!  Super proud and honored to be chosen on your journey and I’m so excited to see whats next for you… Could it be a full Ironman?

 

Age: 48
Profession: Sr. Pharmaceutical Representative

Why you chose FCC to help you on your triathlon/health and wellness journey?  I selected years ago to work with Erinne because she really gives me the attention I need.  The constant coaching and inquiring what are my next goals and tailors my training towards my goals.  Erinne is extremely educated in nutrition and triathlon coaching.

What is your “A” race for this season?  My current race..Costa Rica 70.3, 2018

Please share your BIG goals:  Huge goals is to be able to run without constant pain.  We are still working on this but I know I will overcome it!!  Next race Aqua Bike Miami Man 2018.

Tell me about your successes so far:
Augusta 70.3, 2017 and Costa Rica 70.3, 2018.  My biggest success after Costa Rica was the fact I didn’t feel so beat up like I did in Augusta, LOL!  The training volume and nutrition were great factors.

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.  Listening to my coach has made the biggest difference in my performance.  Following set plans.
2.  Completing 99% of the workouts assigned on training peaks.
3.  Dialing in on the nutrition.

What excites you the most about being involved in triathlon?  I started getting involved in triathlons when there was a big change in my life–a divorce.  Missed my children tremendously and had no friends to socialize with while they were away.  In the triathlon world, I made the most amazing friends that have become family.  I also was blessed to meet the love of my life Dennis.  What motivates me is the cheering and support we have for one another in the triathlon world.  WE ARE ALL ONE !

What would you say to another person who was on the fence about joining our training program?  It is very important to get proper training in order to avoid injuries.  Erinne will help you build your base and guide you to your goals.  Haven’t met any one who has followed her plan and not succeeded. FC family is a great family with a great supportive group.  We stick together and push each other to the next level at all times!  Come join us, we would love to have you.

 

P.S.  This could be you!  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

Don’t forget to visit us on your favorite social media where we post tons of videos, information about triathlon events and training and nutrition tips.

Race Tips for Your Next Sprint or Olympic Distance Triathlon

by fullcircle, posted in Bike, Blogs, Mindset, Nutrition, Race Specific, Run, Swim

Race Tips for Your Next Sprint or Olympic Distance Triathlon

By Erinne Guthrie, USA Triathlon Level II Certified Coach

I recorded this webinar to make it easy for you to access any time you need to review the most important race tips to use at your next Sprint or Olympic distance triathlon race.

Should you have any questions please reach out to me, Coach Erinne (via text is fastest) 786-586-6057 or, schedule a call and we can discuss further.  Use this link to schedule your call:
http://www.scheduleyou.in/5ZIsVaU

I give this clinic live before most of the Multirace Triathlons in Miami, Florida.  I hope you enjoy it and please let me know if it helped you in any way have a better race experience, thanks for your time!

Watch below!

Here’s the Youtube LINK:
https://youtu.be/LKS13Bti8JI


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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

Got questions regarding triathlon?  Drop me an email to erinne@fullcirclecoaching.co or schedule a call at this link: http://www.scheduleyou.in/5ZIsVaU

Join the FUN!  Follow us on Instagram and Facebook!

Online Triathlon Training to RockStar Triathlete; Urs Brunner, Visualization and Strong Mental Plan

by fullcircle, posted in ROCKSTARS

Way to go Urs, I am so happy to have the chance to get you stronger and faster despite your injuries.  On a tough day and with way worse conditions than previous years, you killed it!  Way to go!  Super impressed with your ability to squeeze everything out of the training plan and apply it to your life; that takes a special kind of athlete.  Looking forward to the big Miami Man goal with more continued success!

Wishing you well,
Coach Erinne Guthrie

Urs Brunner is part of my online/weekend group.  I have never even seen him swim and he still followed the program to get the results.  This program isn’t for everyone but at a lower price point if you are motivated you can get these kind of results too.  It includes online, video group conference calls every 2 weeks, daily training in Training Peaks and weekend workouts with the team.  Please reach out if you want these kinds of results!

Age: 56
Profession: General Manager North America at Pro Med Instruments

Why you chose FCC to help you on your triathlon/health and wellness journey? I saw Erinne present at the Miami Man 2017 and I was totally convinced that her energy and her experience would help me get faster and stronger.

What is your “A” race for this season? Miami Man Half Iron

Please share your BIG goals: My biggest goal in triathlon and life in general is “beat yesterday”. Meaning that I want to better myself in all aspects; sports, professional and personal life.

Tell me about your successes so far: In 2017 I did my first long course Tri (Miami Man International Distance). Unfortunately I got hurt and had to plan my training accordingly. I set a new goal of improving my time at the South Beach Tri (Classic) and I did achieve that with the help of FC.

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:

In swimming I gained confidence in Open Water. I have always been a pretty good pool swimmer and with all the open water swimming, I feel much better prepared for the ocean races.

I have done a lot of biking with EBC and feel good in groups.  What I have learned since I joined FC is to fight the wind by myself (not drafting).  It has strengthened my power.

Running has been the discipline I have done the most.  It is easy to do and I can always do it when traveling.  That said, I have gained in endurance as of late mainly by adding specific strength training.

Nutrition/Health is somewhat new to me.  I have always eaten carefully and now I am even more conscious of the food choices I make.  I haven’t started with supplements yet but already had some conversations with FC and want to look more at this side of preparation.

I would actually add another topic, which is mental strength.  It is an area I feel I am good at.  I do a lot of visualization and putting things like work-life balance in context.  Having a strong mental plan I think is very critical to conquer these tough longer courses.  I always try to see the positive and the opportunity.

Name 2 or 3 things that have made the biggest difference in your journey: 
1.A training plan (Training Peaks)
2.Positive encouragement and being held accountable
3.Being surrounded by other like-minded people

What excites you the most about being involved in triathlon?  I like the challenge of endurance racing and I also like the technicality of the different transitions.  My other hobbies are mountaineering and regatta sailing.  Both of those also demand endurance and technical savvy.

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

Just do it!  Sounds like a cliche but it is so true.  There is nothing to loose.  If you keep doing what you have always done, you will get what you have always gotten.  Beat yesterday.  Carpe Diem!

An Important Concept to Create REAL Change

by fullcircle, posted in Blogs, Mindset

An Important Concept to Create Real Change

I’m always on a quest for self improvement and I wanted to share a key concept that will determine your ability to grow.

The concept of the Teachability Index is something I’ve been exploring, and I think it’s really relevant and fascinating for people looking to change their bodies and lifestyles.

So let me explain…

Two primary factors play a role in determining how teachable and susceptible to growth we are at any given time:

1. Our willingness to learn
2. Our willingness to accept change

Both the willingness to learn and acceptance to change things are massively important to understand and check in with if you really want to create long-term change.

In each area, rate yourself on a scale of 1-10 (1 being absolutely NOT and 10 being ALL IN!)

Willingness to learn – How much time, money, and serious effort do you put into reaching your health and fitness goals?

Are you trying to go it alone or do you have a coach? Are you trying to figure it out yourself or do you seek support in areas that will help you grow? Do you find yourself spending time and money in areas that aren’t essential or do you even know what areas are essential to focus on?

Where are you on a scale of 1-10 in your willingness to learn?

Willingness to accept change – You can learn and know things all day long, but until you commit to true change, it’s irrelevant. Maybe it’s spending that money you’ve told yourself you don’t have to get the coach you know you need. Maybe it’s changing your approach that just isn’t working. Maybe it’s tuning out the noise about what works and what doesn’t and not doing the diet/training program just because your friend is or some fit person posted it on Facebook.

In order to grow, we must be willing to accept change in every area of life. And given that our brains are designed to resist and protect us from change, these choices must be conscious! Pay attention to the reasons “why not” that your  brain likes to trick you with and make those conscious decisions to choose to change and do things differently.

Where are you on a scale of 1-10 in your willingness to change?

To determine where you are on the scales, you can consider:

  • What are you willing to give up to get what you want?
  • What are you willing to spend to get to where you want to be?
  • Are you willing to let go of truths you might hold and see things from a different perspective?

The above combined with our willingness to accept change and our willingness to learn make up the Teachability Index.

Here’s the thing…

It’s OK if you’re not 10/10 on both scales! We aren’t going to be there 100% of the time. It’s a place to strive to be because that’s where new levels of success are reached. Bringing consciousness to where you are now will allow you to determine the actions you need to take and the ways in which you need to adjust your thoughts to move higher on the Teachability Index, the place that we have tremendous growth.

I’d love to know if you have questions about this or how it resonates. And if you’re ready to scale up your Teachability Index, I am here to help. Simply click here to let me know, and I’ll be back in touch ASAP.


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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim COach, Motivational Speaker, Mom and much much more.

Wishing you well,

Coach Erinne
Full Circle Coaching 786-586-6057
Where Performance Meets Balance

 

Why do I Still Race?

by fullcircle, posted in Blogs, Erinne, Mindset

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Why do I still race?  I could be the coach that used to race.  The one who remembers the glory days and now I just sit on the couch eating bon-bon’s, remembering how I used to be healthy and in great shape.

But, that’s not me!

I believe it’s important to practice what you preach and I aim to do just that, PRACTICE!
Because at times it’s difficult to get it all right, Wait!!! Do we EVER get it ALL right???
Sometimes it feels like I do.  When I am in that flow state, but mostly I am just behind that, always striving to get back there. And that is what keeps me motivated to keep training after all these years (21 to be exact).

Racing is a privilege and as long as I get to keep racing, I will! There have been too many times over the years that I was injured or sick when racing wasn’t an option so I cherish racing.
I love it!  It takes me out of my day to day, shakes things up and pushes me out of my comfort zone.  Our minds and bodies need stress to improve, get stronger and faster. There is no better feeling than crossing that finish line, arms overhead, smiling ear to ear with that awesome sense of accomplishment.

Having a goal to get across the line with a new personal record or just get out there and give it my all helps me get my training in on a daily basis.  Without that race date on the calendar it can be hard to stay focused on training or stay motivated, especially after doing this for 20 years.  However, with a race day set on the calendar I’m much more likely to be consistent. Then there are the races where I participate just to get a workout in with no real goals but to cross the line.

I’m not the fastest triathlete by far, but I’m always just searching for ways to improve and get better just like all the athletes that come to me for coaching.  I never in a million years imagined I’d get to a World Championships, but I set this as a goal 3 years ago and this year for the second time I competed in a World Champs.  My first time was last September 2016, at Cozumel, Mexico. I competed in the Inaugural Age Group Draft Legal Sprint World Championships and this year in 2017 I raced in Penticton, Canada for  the Long Course Aqua Bike World Championships.

Traveling to cool destinations is also a bonus of racing!

The most important reason I race is because I KNOW it makes me a better coach.  When I’m racing I am constantly thinking how I can remind my athletes of all these things I am experiencing.  The chafe on my neck because I forgot to add coconut oil so my wet suit doesn’t rub. The benefits of chamois cream for a long course race. The best gearing for climbing, the healthiest nutrition that aids in performance; and a million other things that include the good the bad and the challenging.  I hope to inspire my athletes to set big goals and work smart and hard to achieve them. Everything I learn I love to share and pass along to them.  Racing takes skill,  practice and repetition to get better.  I have raced in well over 100 races and I have learned a lot but there is so much more to learn and share. Just as much as I love to achieve my goals in racing, nothing makes me happier than to see my athlete’s successes! It’s truly Awesome!

I don’t think my coaching would be as effective if I wasn’t still out there participating and getting the real time information.

I have a rule that I follow about who I learn from. This includes doctors, coaches, therapists. I always look at them and ask myself “Do they exemplify what I want to be like? Look like?  Are they fit and  healthy? Have they mastered what it is I am seeking advice from them for? Or have they helped others get to where I want to go?”

If the answer is “No,” I’m not likely to follow what they recommend as much as someone who does!

Thanks for reading.  Hope to see you at the races!!

Wishing you well,
Coach Erinne
USAT Level 2, 1999
CHEK Holistic Lifestyle Coach Level 3, 2007

Gatorade is Toxic; Choose something better

by fullcircle, posted in Blogs, Nutrition

I know! I’m now going to be stalked and killed for going against this big name in sports nutrition but I will let you decide for yourself. I am a fact finder and I look up ingredients if I don’t know what they are and if they are healthy or not.

I have a few resources including thefoodbabe.com, The www.chekinstitute.com and my favorite, a website called www.EWG.org to check my products and ingredients for the facts.

I encourage you to look on a bottle of Gatorade and then look up what the ingredients are. The dyes are known carcinogens and cause neuro-toxicity! Orange flavor Gatorade is made with brominated vegetable oil which is a known cancer causing agent. Why would I drink that?!

I recommend slower burning carbohydrate drink mixes. They range from potato or corn starch or coconut sugar if you are still a carbohydrate burner.

These are some of my suggestions for alternatives to Gatorade:

Organic Tribal Endurance by Natural Force – (My favorite) use the discount code ID-DSZ-705 for savings.

Ucan Super Starch use discount code FULLCIRCLE

And Race RX use FULLCIRCLE for savings.
Start making smarter choices for your sports drinks and stay away from the toxic sugar water!

Wishing you well,
Coach Erinne Guthrie
786-586-6057
www.fullcirclecoaching.co

Get faster at Triathlon

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Make Over your Cleaning Cabinet

by fullcircle, posted in Blogs, Doterra Essential Oils

Essential-Oils_Category_US_SCWEB_v1Whats up Triathletes, as you know I love my essential oils. I also hate all the chemicals we are exposed to on a daily basis. I always check out my products at a great website called www.EWG.org

This site will tell you how the products you are using rank from 1-5 on a scale of least to most toxic.

Toxins are added stressors on the body and who needs more stress; We already have work, life and training stress. 

Check out the tips below to lessen your toxic load. If you are interested in learning more about essential oils, please attend one of my classes on August 20th (Link HERE) or comment below and I can have an individual wellness consult with you and how to use essential oils in your life!

Make over your Cleaning Cabinet

Many large companies launch “new and improved” cleaning products that claim to protect your family but what they neglect to inform you is that these common cleaning products are lathered with harmful chemicals that have the potential to do more damage than good.

Whether you clean your own home, have a housekeeper, or a combination of both, I am sure there are two things that bother you:

1. Filth
2. Chemicals

Unfortunately, most people are using common household cleaners like big-box store detergent, hand soap, and dish soap which are often filled with harmful ingredients that put you and your family at risk.

My goal is to introduce alternatives to some of the common products you use that are filled with harmful chemicals and ingredients. Oh and you don’t know where to get your oils I can help. I have a WEBSITE  where you can order individual oils retail but I suggest becoming a member so you can get wholesale prices and free oils – reach out with any questions and I can help you.

Let’s discuss the MUST HAVE basics…

  • BAKING SODA: Absorbs and eliminates odor. Use to clean counter-tops, sinks, and tubs. Sprinkle some baking soda on your carpet and vacuum after 15 minutes for a fresher look and feel.
  • WHITE VINEGAR: Contains natural anti-fungal and antibacterial properties. Cuts grease and dissolves mineral deposits.
  • CASTILE SOAP: Lifts dirt, cuts grease, and eliminates tough stains. Pour a small amount over baking sheets and pans then scrub for a few minutes for clean, shiny results.
  • SALT: Salt is an effective scouring agent. Pour salt mixed with hot water down the kitchen sink regularly to deodorize and keep grease from building up.
  • dōTERRA® FRACTIONATED COCONUT OIL or OLIVE OIL: Great natural cleaner and polisher. Rub it into leather or polish wood surfaces.

BEST ESSENTIAL OILS FOR CLEANING:
-Lemon
-Lime
-Wild Orange
-Douglas Fir
-Eucalyptus
-Melaleuca
-Purify Cleansing Blend
-Thyme
-Peppermint
-doTERRA On Guard® Protective Blend
-doTERRA On Guard® Cleaner Concentrate

Here are some fantastic DIY products derived from the oils above:

Multi-Purpose Cleaning Spray: In a large spray bottle, combine 2 cups of distilled water with 1/2 cup white vinegar and 10 drops Lemon (or any other citrus essential oil).

Freshen the air: Add 15 drops of Wild Orange and 15 drops of Peppermint to an 8 oz. glass spray bottle of distilled water.

Make It Sparkle: For sparkling clean sinks, tubs and counters, mix 5 drops of Lemon, Lemongrass, Peppermint, or Wild Orange essential oils with baking soda and enough water to make a paste. Store cleanser in a covered glass jar because essential oils will break down plastic. Scoop out cleanser with your hand as needed, and scrub and wipe down as usual—a soft scrubbing brush works great!

Disinfectant: Add 4 drops of Eucalyptus, 4 drops of Lemon, and 2 drops of Bergamot essential oils to a 4 oz. spray bottle of distilled water. Use to disinfect hands, counters, doorknobs, toilet seats, etc. Shake well before each use.

Great Smelling Laundry: To disinfect, freshen laundry, and kill dust mites, add approximately 6 drops of Eucalyptus, Lemon or Purify oil to wash cycles. You can also put a few drops of essential oil on a clean, wet washrag or wool balls and add it to the dryer to lightly scent clothes.  Make sure you are not using any toxic laundry soaps like tide or ALL- check out your brand at www.EWG.org to see how yours ranks in chemicals.

Clean your Toilet bowl: Sprinkle baking soda and 1-2 drops of Lemon essential oil into the toilet bowl. Spray down the toilet seat and bowl with Disinfecting & Sanitizing Spray. Clean and wipe down as usual.

Okay that is enough for now, but as you can see, there are plenty of ways to makeover your cleaning cabinet.

Are you excited about having other options besides toxins to clean your home? Let me know in the comments below!

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Wishing you Well,
Coach Erinne Guthrie
email: erinne@fullcirclecoaching.co

www.mydoterra.com/erinneguthrie/#

PS- Remember I can help you detoxify body and home with essentials oils if you are interested. Joining an upcoming class or set up an in person or online wellness consult today.  Text me at 786-586-6057.

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Get faster at your next Triathlon with NO training – Watch the video now!

by fullcircle, posted in Bike, Blogs, Mindset, Race Specific, Run, Swim

Faster Triathlete

What’s up Triathletes?

Getting faster for your next race has never been easier – Are you ready to get faster at your next Sprint or Olympic distance Triathlon race with NO additional training?

Here is a webinar recording I did last week for the Multirace Triathlon Trilogy race but the information can be applied to any Sprint, International or Olympic distance triathlon. It is just under 1 hour of awesome information you can apply to your next race. Feel free to reach out to me with any questions or comments.
Click on this LINK to access the recording.

Feel free to ask me any questions 786-586-6057, or leave a comment.

Wishing you well,
Coach Erinne
Full Circle Coaching
Where Performance Meets Balance

Get faster at Triathlon

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