Tag: Worldwide Triathlon

Rockstar Triathlete, Monica T. Burns

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete, Monica T. Burns

Coaches Notes: Monica is an experienced triathlete that came to me originally to help with energy and fatigue from training for long course triathlon.  She had another coach and was putting in the time training but lacking energy and not getting any faster.  We started with a full nutrition and lifestyle analysis.  After 3 months on the new nutrition and supplement program that I suggested she started getting her energy back and feeling stronger. 

We used a combination of healing foods, essential oils and whole food supplements to help her. Yet, she still was not getting any faster and frustrated because the training wasn’t allowing her to reach her true potential.  She then decided to sign on for the full VIP package with me which included video analysis in swim and run and metabolic testing in all 3 sports as well as some functional strength training.  As a talented physical therapist she is very knowledgeable but everyone can benefit from a video analysis.  Video doesn’t lie.  We were able to identify some critical form pieces that were preventing her from reaching her goals. The testing allowed us to use heart rate, pacing and power to train the energy systems she needed to get faster without guessing at how hard she was working.  It’s not rocket science and giving these numbers energy and attention during training sessions helped build her confidence to be able to swim, bike and run faster and stronger than she ever has before. 

All of this along with some mental skills and reprogramming from past negative race events using “Tapping” has allowed her to become a more confident and balanced triathlete. 

I am so happy Monica that you trusted me with your journey and the rewards have been amazing. It’s only be been 5 months!!! I cannot wait to see your future epic improvements! Super Proud of you! – Coach Erinne Guthrie

Age: 42

Profession: Physical Therapist

Why you chose FCC to help you on your triathlon/health and wellness journey?  I chose FCC because Coach Erinne brings a holistic approach to her coaching.  Triathlon is a lot more than a sport, it translates to all other areas of life.  A holistic and well-balanced approach to training is key.

What is your “A” race for this season?
My “A” race this season was ITU World Championship Age Group Long Distance in Pontevedra, Spain.

Please share your BIG goals:
My goals include constantly improving my skills in maintaining a healthy balance in life, to constantly improve on my triathlon skills, and to hopefully inspire others to be a better version of themselves in the process.

Tell me about your successes so far:
Qualifying for ITU Worlds was a big success for me.  Racing it and conquering the cold water (57F) after experiencing hypothermia last year, was an enormous personal success.  It took a lot of mental grit to accomplish that swim and many many many hours swimming to improve technique and efficiency.  It has been a huge breakthrough to overcome the fear of cold swims and swim panic too.

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:

I have improved my ability to “run”, in order to actually be able to run an entire long course leg and do it with a negative split.  Swimming efficiently and confidently has been a game changer.  Zone training on the bike has been a huge gain as well.  Learning to respect training and racing zones to reap benefits up ahead has been a big improvement.

Name 2 or 3 things that have made the biggest difference in your journey: 
1.  Nutrition improvements during training, racing and day to day.

2. Swim efficiency gains.

3. Mental skills.

What excites you the most about being involved in triathlon?
In triathlon I am able to explore my limits, to overcome and push boundaries and achieve goals that I once believed where unattainable.  The lessons learned while training and racing transfer to other aspects of my life, and I fell in love with that journey.

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

Don’t be afraid to fail, be afraid NOT TO TRY.

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

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, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

Coming Home To Your Body

by fullcircle, posted in Blogs, Mindset

Coming Home To Your Body

There’s such a strong message in the world about what your body should look like, and it can create an unimaginable heaviness inside of us and chronic feelings about not being good enough.

Perhaps you’ve experienced this?

I know I have. And you might be thinking – “But you’re a fitness professional! How is that possible?”

Oh, but it is! The pressure and the standard is very high in my industry, so believe it or not, I absolutely relate to what you might be experiencing.

And I want to introduce this idea that brings me so much peace…

It’s the idea of coming home to your body and to yourself.

It’s where you honor, nourish, love, and appreciate the body you’ve been given.

It’s where you actively and regularly identify things about yourself that you absolutely love.

It’s where you take pride in the things you do to take care of yourself – exercise, eat well, rest…

It’s where you become part of a community or tribe of people all working toward finding that home and feeling peace with their bodies.

More than anything, it’s about releasing judgement, guilt, and negativity toward yourself.

If coming home to your body is something that you think could shift your life for the better, please hit reply and let me know. I will read every message personally, and it would mean the world if you shared your experience with me.

Wishing you well,
Coach Erinne Guthrie

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

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

Once You Accept This in Life, Everything Changes

by fullcircle, posted in Blogs, Mindset

Once You Accept This in Life, Everything Changes…

You can’t control everything that happens around you.

But you can control you.

You can control how you respond to things.

And the current state of your health and body are absolutely the result of the decisions you’ve made (barring certain illnesses and conditions).

We can blame the kids.

We can blame work.

We can blame the days for not having more hours in them.

But the truth is, you’ve ended up here, in this state at this moment, as a result of your choices.

Neutral choices do not exist.

Every food makes you healthier or unhealthier.

Every time you choose to lift a weight or take a step…or not…makes you healthier or unhealthier.

When you can see everything as a CHOICE in your day, it becomes an opportunity to move closer to your goals or further away from them.

Understanding how this adds up over time makes it easier to brace for the compound effect, for better or worse.

So, what has been the result of the choices you’ve made for your body up to this moment?

Are you happy with the outcome or do you wish you’d done some things differently?

If you know you need to take action right now to change things, we are absolutely here to help.

That’s right, we exist to help and serve those who are ready to make serious changes, and we’ll walk the road with you every step of the way.

Wishing you well,
Coach Erinne Guthrie

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

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

Challenge Your Truth

by fullcircle, posted in Blogs, Mindset

Challenge Your Truth

Have you ever wondered where your beliefs come from and why you believe certain things about life and the world to be true?

If not, that’s ok, but I want you to keep an open mind for me as you read this…

You see, many of the belief systems we have aren’t our own. They are imposed on us by parents, society, teachers, cultures, etc…

For example, what defines a successful life for most people is the traditional story – go to school, get a great job, have a beautiful family, work hard until you can retire, then kick back and enjoy life.

Today more than ever that belief is being challenged. People are beginning to crave a different narrative. But that’s been the predominant one for over a century.

Another example more closely related to what I do is the common belief that people just don’t have time for exercise or preparing healthy meals.

But what is true, is that other people with just as busy of a schedule do find the time.

So, if the belief system around time was true, no two people with the same type of schedule should be able to find the time to take care of themselves…

Of course, the time belief system we are using here as an example is faulty and false.

I hope this is making sense.

Today I want to challenge you…

Write down 5 beliefs that you have that hold you back from achieving the life you desire.  Even if right now you believe the excuse or thought is 100% legit.

Then, ask yourself – “What else is possible? Is this really true?”

When your beliefs are deeply rooted by habit and by the people who surround you, it can be very hard to break free from them. But with effort, it is possible.

I promise you that any thought you’re holding on to that keeps you from creating the life and the body you desire is a false truth no matter how real it feels right now.

Challenging your beliefs and the meaning you give them is one of the first steps to taking new action to create change in your life.

So, what 5 beliefs did you come up with and how can you begin to shift them to create new, empowering belief systems?

Let me know! I’d love to hear from you.

Wishing you well,
Coach Erinne Guthrie

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

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

Natural Ways to Anti Aging

by fullcircle, posted in Blogs

Natural Ways to Anti Aging

While wisdom certainly comes with age, so do a lot of other things – like decreased bone density, slowed metabolism, frailty/weakness, sleeplessness, and excess body fat – just to name a few.

I’m not here to talk to you about decreasing wrinkles, but I’m here to share my top 5 tips for keeping your body as young as possible for as long as possible.

1. Eat an anti-inflammatory diet – focus on consuming mostly lean proteins, vegetables, healthy fats, and fruits sparingly. Avoid refined sugars, chemical additives, and processed foods.

2. Strength train – maintaining your strength and muscle mass as you age will keep you both looking younger and living better/longer. You’ll also keep your metabolism, bone density higher and prevent injuries.

3. Sleep more – your body repairs and recovers in essential ways during sleep. If you’re sleep deprived, you’ll age faster, among a variety of other consequences.

4. Have self-care practices and goals – humans need something to work toward and to take care of themselves. We need things to keep us engaged, motivated, growing, and creating impact.

5. Stretch more – keeping yourself limber can help in a variety of ways from being better able to enjoy daily activities to avoiding serious injury in the case of something like a fall.

6. Drink half your body weight in ounces of spring water daily – Most of us are chronically dehydrated and adding a pinch of real sea salt to every glass of water can hep increase absorption into your cells.

These are just a few ideas you can easily implement into your life today.

I’m curious…do you have anything special you do to keep yourself young? I’d love for you to reply and let me know!

If your health and fitness are areas in your life you need some help with, simply click here, and I’ll be in touch right away.

Wishing you well,
Coach Erinne Guthrie

 

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

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

Your Brain is Watching

by fullcircle, posted in Blogs, Mindset

Your Brain is Watching

When you resolve to do something, whether or not you actually follow through can have a profound impact both now and in the future.

You see, I believe that your brain is watching.

If you stick to what you set out to do – lose weight, write a book, run a marathon, complete an Ironman, Qualify for World Championships – your brain starts to believe in you more and more.

But when you don’t follow through, the opposite occurs.

Your brain subtly begins to doubt you and your commitments.

It becomes easier to make and believe excuses. It’s more likely that your ego will win, keeping you just where you are instead of progressing forward.

Would you prefer your brain believe in you and support you with the right thoughts and beliefs?

Or will you train it to doubt you, almost inevitably keeping you stuck on big and challenging goals?

As always, the choice is yours.

Wishing you well,
Coach Erinne Guthrie

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

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

You Matter

by fullcircle, posted in Blogs, Mindset

You Matter

You, my friend, are unique to this world.

There is no one else with your heart, your gifts, and your purpose.

It’s easy to forget that when we’re swept away by the requirements of daily life. You forget how special you truly are.

You are here to create impact, to influence, to share your truth, and to make the world a better
place.

It is your duty to be successful in every area of life to create the most impact possible.

Do not keep the world from your gifts.

Be visible, strong, and share your truth abundantly.

Always be kind, generous, respectful, and empathetic to others in sharing your truth, but do not
hold back the impact you’re meant to have.

You have a purpose here on earth – are you living it?

Wishing you well,
Coach Erinne Guthrie

P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

The Danger of Indoor Cycling

by fullcircle, posted in Bike, Blogs

The Danger of Indoor Cycling

In the last few weeks, I keep seeing a TV commercial about Peloton Cycling, and every time I see it I cringe.  The ad is so excited to tell the viewer about their training which offers no results, no end, no reward.  You just work hard all the time, every day.  Isn’t that awesome… NOT!

As a competitive triathlete myself, I say this is not a good thing and as a coach I am rubbed wrong even more.

I was interested to see an email this week when one of my mentors Hunter Allen, of Peaks Coaching. He sent out his newsletter basically stating the danger of these indoor cycling programs.  I am Cycling Power certified by Hunter Allen of Peaks Coaching and I respect him as one of the best cycling coaches.

He basically states that plugging in these programs without any sort of plan or program is actually a plan for failure.

To quote Hunter Directly; “With our new indoor training tools, the temptation to just race inside Zwift or ride hard on your Peloton everyday is strong, but this is a mistake. Riding hard or racing 5-6x a week inside a virtual world is a recipe for disaster as not only will you not be training the energy systems correctly, you risk riding poorly when the spring comes and you can ride outdoors.   You see, our bodies don’t like continual stress.  We need rest, we need a progressive ramp up of intensity and we need the correct combination of volume with intensity, and of course recovery.   Just riding as hard as you can indoors everyday is not a plan for success. It’s no plan.   If you do not have a plan for success, then you are planning for failure.”

I could not agree more.

So, while there are benefits of these technologies they can also cause problems without using them with guidance. There is also no substitute for specificity of riding your bike outside a few times a week. If you have a goal race in mind, following a custom, periodized plan is the best road to success. If you are interested in learning more about our group rides that help you train for drafting and non drafting races as well as online training plans, please schedule a session using the link below.

Happy riding…

Wishing you well,
Coach Erinne Guthrie

P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

Recipe: Healthy Coffee?

by fullcircle, posted in Blogs, Nutrition, Recipes

Recipe: Healthy Coffee?

Brain Booster Recipe
Everyone knows how much I love coffee, so I wanted to share my absolute favorite coffee drink that has ZERO sugar added and tastes amazing and is even good for you!

This recipe is a different version of the famous Bulletproof Coffee from Dave Asprey. https://www.youtube.com/watch?v=4YjLMdx3YZY

In my version, I use a few added ingredients that make it even more healthy and can even be used as a brain booster by adding collagen and essential oils. I will not be getting into the positives and negatives of coffee itself. There are equal amounts of research for and against coffee. It is all how you use it and its source (meaning not too much and organic beans).

I drink this before any kind of long, slow aerobic training or if I need to be super focused working on the computer, writing blogs or training plans.  It totally fills me up and gets all my brain power firing with all the fat.  Please do not add any sugar to this recipe because you will be defeating the purpose of teaching your body to burn fat for fuel.

I love a french press to make coffee. You actually get more caffeine from your coffee when you use a french press. I use only organic coffee beans because coffee is very heavily sprayed with pesticides and I do not need any of those chemicals in my body.
Warning this drink is addicting.

In a blender or Bullet I combine all my ingredients

1-2 cups of organic french pressed coffee
2 Tablespoons grass fed ghee or butter    KerryGold Unsalted Grass Fed butter
1 Tablespoon Organic MCT Oil
1 Scoop of Paleo Valley Bone Broth
Use promo code: PVFRIEND15 for 15% off
Use this link: https://paleovalley.com?oid=15&affid=24
1 Teaspoon of Organic Vanilla Extract
1 Teaspoon Maca Root powder
1 Teaspoon Organic Cacao Powder
1-2 Drops of *Doterra Cinnamon or*Peppermint Essential Oil

While the coffee steeps in the French press for 4-7 minutes add these ingredients to a blender; butter, MCT oil, collagen.

When the coffee is ready add the coffee and blend on high for 20 seconds, Pour into your mug and then add 2-3 drops of your choice of either *cinnamon or *peppermint essential oils. I switch it up all the time depending on my mood.  Enjoy!

*For information on how to order the best essential oils contact me directly 786-586-6056.

Happy Brain Boosting!

Wishing you well,
Coach Erinne

P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

Life Is About “And”

by fullcircle, posted in Blogs, Mindset

Life Is About “And”

When you take full ownership of your life, you realize a lot of things.

One of those things is that you are 100% in control of yourself, your time, and what is possible in
your life.

Too often we adopt the belief that we “can’t have it all” or that we “must choose.”

We must choose between a successful career or raising a family.

We must choose between being a dedicated parent and taking care of ourselves.

We must choose family time or fitness.

The truth is that these are all lies.

There is no “either/or” when it comes to an overall successful and fulfilling life. You can take incredible care of your body and health AND be a great parent/spouse AND have a wildly successful career.

You can have it all if you’ll let yourself believe it and create it.

So, where in your life do you believe you must choose?

What if you changed that belief? What would it look like if you could have it all?

Please share. I want to know what’s coming up for you around this common fallacy!

Wishing you well,
Coach Erinne Guthrie

P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or 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 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, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.