Blogs

  • Blogs, Mindset

    There’s Always Time. It’s Just How We Choose To Use It

    There’s Always Time. It’s Just How We Choose To Use It

    Let me ask you something.

    How much time do you get in a day? Is it 24 hours, same as everyone else?

    And days in the week – seven for you, too, right?

    Got it.

    Now, tell me again why you say you never have time for training for that triathlon you always talk about doing, or any other healthy habits. Why you can’t possibly find a few hours a week to exercise, to shop for and prepare healthy meals, and to manage your stress.

    Statistics show that the average American adult watches TV for three hours a day, including on computers and other devices.

    That’s 21 hours a week.

    And you get no reward from it, except some entertainment and, maybe, information – which is all fine, in moderation and balanced with the rest of your needs.

    But if you choose to invest a little of that wasted time in yourself – in your health, in your family, in your future… well, then, you’re halfway there.

    I can help you shift your priorities just a bit – that’s usually enough to start making serious, beautiful changes that will reward you with strength, vitality, and more pleasure than another episode on Netflix.

    Training for a triathlon creates the most amazing outcomes without even focusing on them. Side effects like lower weight, better heart and cardiovascular health, wiser choice in nutrition because you are feeling so good and want to continue!

    We all get the same amount of time. The sooner we acknowledge it and stop allowing time to stand in the way of what we truly desire, the more likely we are to reach or surpass our goals.

    So, let’s use time to our best advantage – because it’s simply a choice we make.

    Curious about Full Circle’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! 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. 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.

  • Blogs, Recovery, Ultimate Tri Camp

    How to recover quickly after Ultimate Tri Camp

    How to recover quickly after Ultimate Tri Camp

    I have athletes that don’t fully understand the benefit of tapering for a race. They show up on race day feeling flat and tired and wonder why they don’t get that podium or personal best.

    It’s definitely a skill to be able to tune into your body and feel if you are recovered from training or not. There are so many tools these days that you can track your training and use an APP to tell you if you should train hard or you need to recover. I use Garmin, HRV, Training Peaks to help my athletes gauge their level of fatigue but there is an inner knowing as well.

    I believe in just asking your body and you usually get the correct answer. But will your ego allow you to rest? That is the question. So, I say experiment with different amounts of easy/recovery days after blocks of training days and find your own sweet spot. If you need to recover in a hurry these suggestions below work great!

    Other things to consider about your recovery/taper leading up to a race. Is it short course or long? Is it an A, B or C race? “A” priority races definitely require a bigger longer recovery leading into them, if you want to have that peak performance. “C” races can be trained right through.

    How many days you take is individual to you and your circumstance.
    As a rule, the longer the race, the longer the taper.

    • Ironman taper can be from 2-3 weeks
    • 70.3 can be 7-14 days
    • Olympic distance 5-7 days and a
    • Sprint 3-5 days.

    Some athletes need more or less depending on age and experience level.

    With all that being said, if you need to get recovered fast, here are my top recovery recommendations and tools.

    Sleep: Did you see that article about how much sleep Roger Federer gets a day? 12 hours!

    Studies show sleep is the absolute best, legal ergogenic aid out there. My minimum RX for fast recovery is 8 hours, but 9-10 would be better for 2-3 days minimum. You will feel like a kid again with tons of energy after you get this much sleep.

    Do some Working IN (my definition of building energy instead of depleting it). Examples of working in are taking a restorative yoga or Tai chi class. Don’t have that much time? Take 10-20 minutes and walk barefoot or simply lay on the earth, on the grass or the sand on a beach. Get in the ocean, lake or even a pool and just float around (not training). Meditate. Practice silence and listen to nature.

    Breath Work – 1, 3, 5 or 10-20 minutes of just sitting or laying and breathing. If you type in ” Breath Work” into YouTube search there are a ton of videos teaching you how to breathe to improve energy. Try one. or check out Wim Hof – The Ice Man and follow his breathing techniques on Youtube.

    Ice Bath- This can be uncomfortable but works sooooo well and is so worth it. As little as 2 minutes a few times a week combined with above breath work and meditation is like magic for resetting your nervous system and actually proving effectiveness against anxiety and depression! Even a 1 minute cold shower can stimulate the nervous system in a positive way. Check out my video here-on my Wim Hof Ice Bath Experience
    (I am so excited to have just taken my first Wim Hoff Breath class and will be including his breath work and ice baths at my 2020 Ultimate Tri Camp!
    Check out the breath work Video Here).

    Massage – Getting a deep tissue massage every, or every other week can really help your muscles stay supple and recover quickly. 
    Contact Jeff Lindsay, he’s an FC favorite!
    305-720-7920 / For a soothing or invigorating in-house massage.

    Compression Socks – After a training session massage and an ice bath put on your compression wear for improved circulation and ultimately faster recovery.

    Normatec or E Relax – or any other brand of segmented compression can improve circulation and help you recover quickly

    Hyperice Hypervolt, Theragun Vibration Therapy or Marc Pro and Compex can all be helpful modalities to help your muscled recover quickly and of course there is good old fashion

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

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

  • Blogs, Mindset

    Is it Really Easier for Some People?

    Is it Really Easier for Some People?

    Sometimes I look at other women/men my age who seem to have it all and make it look easy.

    They’re fit, healthy, and radiate self-esteem. They have the relationship and the business all figured out.

    It’s like everything just fell right into their laps.

    But then I remember what someone said to me one day when I was talking about my commitment to leading a healthy lifestyle.

    “Sure! That’s easy for you to say,” she said.

    But, trust me, being fit and healthy isn’t “easier” for me or some people.

    We’ve just made different choices… that have led to different actions… that have produced different results and even values.

    Until you’ve established the right habits, the “easy” choice is more likely to involve taking it easy than doing what becomes easier through consistency.

    But you can make new choices that will bring new results, too.

    Eventually, it might even look easy.

    You get to choose.

    Curious about Full Circle’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! 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. 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.

  • Blogs, Mindset

    “How you do anything is how you do everything”

    “How you do anything is how you do everything”

    I love this statement and it is so true. I learned this from my boss when I was 26 years old and I was having a BAD attitude about having to clean the bathrooms at the gym I worked at.

    I wanted to be training people in the gym, but I had no experience yet and they only had an opening for a front desk attendant. I took the job not knowing I would have to clean the bathroom!

    So I did my job and I did it well. That same boss noticed me and gave me my own club to be the General Manager, 3 months later, because I did my job well, even though I hated it. It led me to the bigger dream of being a trainer and running the gym and gave me so much confidence.

    I use this as a foundation for my own business and training as well.

    This statement pertains to so many things in relation to life and sport.

    If you are just going through the motions of your training and not really paying attention to the details, you will not improve as much as you truly could.

    You may say you want to run, swim or bike faster, hit that DREAM goal time at a race but at the same time not really show up the way you know you should to get the results you desire.

    The details do matter. And this is NOT hard.

    If you are spending the time in the pool, on the bike and running, might as well take the time to focus on the skill of the movement, and do the form correcting drills, hit the intervals, do the strength and stretching.

    The results from there will blow you away as you watch as all those dreams become reality!

    Here’s to the details!

    Join me today and this week to learn all about those exact details with regard to training for triathlon.

    Click to Join my Free 4 day Virtual Triathlon Skills Camp where we dive into the details!

    Last day to join is today, hope to see you at 4:30pm inside my Triathlon Obsessed Facebook page.

    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.

  • Blogs, Mindset

    Checking your Progress in the New Year

    Checking your Progress in the New Year

    Checking Your Progress in the New Year 

    Here we are in March already. How did that happen so fast?

    Let’s pause a moment to check-in and see how you’re doing compared to your expectations back on January 1.

    Everyone can benefit from taking inventory and changing directions where needed.

    1. Ask yourself how it’s been going so far in 2022. How do you feel? Are you healthy? Thankful? Hitting your target race/ training goals?
    2. What are some highlights of the year so far? What has held you back?
    3. Consider the goals you set for the year, look back at your list to see progress you have made.
    4. Measure your progress. Literally, measure it. If you wanted to get down to a 1:45 / 100 meter swim, or a 10 minute mile, and you are making progress, then you’re right on track. (And if you’re not, that’s OK, too. We’re just talking about simple math to get you thinking in the right direction.)
    5. Maybe you have not hit the target goal yet but you are getting closer to the time goals you set. Keep it up. Give yourself a little reward of encouragement.
    6. If, on the other hand, you’re unhappy with your progress, then look back on the year (No. 1 and No. 2 above) and see what was in your way. Maybe you had a huge work deadline, or a family issue, or you’ve been sick. The point here is to identify a possible problem, acknowledge it, and let it go.
    7. Your review might reveal instead some areas for improvement. Maybe you need to add another skills workout to the week, or adjust your nutrient density in your food choice. Maybe you need to keep a journal or enlist a friend as an accountability partner, or even hire a coach!

    Don’t judge yourself harshly. Remember that you’re being SO TOTALLY RESPONSIBLE by conducting this status check. 

    See where you can improve, think about how you can make those adjustments, and continue on your journey, with a smile on your face and the March wind in your sails.

    Let’s go!

    Curious about Full Circle’s Triathlon Virtual Skills Camp? We start next Monday- Register here.
    You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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. 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.

  • Blogs, Mindset

    Your “March Madness” Strength Calendar is HERE!

    Your “March Madness” Strength Calendar is HERE!

    Let’s forget about college basketball for just a minute.

    This year, March Madness is all about YOU! 

    Are you ready for a fun challenge to include to jump-start your strength training plan– and give you a few lifestyle sparks, too?

    You know how much I’m always telling you the importance of strength in your Triathlon Training Program.

    My version of March Madness is a handy month’s worth of bodyweight strength and wellbeing tips for each day. It has three main points:

    1. Build some strength every day.
    2. Do a little bit more each day than you did before.
    3. Be mindful of eating well, managing stress, and maintaining relationships – all parts of a healthy lifestyle.

    It’s attached for you to enjoy!

    And even if you don’t start on the 1st – it’s ok. Start with day 1 and complete all 31 days.

    Go, Team YOU!

    Get your “March Madness” Calendar HERE!

    Share with a a friend and do it together. Me and my whole team are doing it together- NO EXCUSES- Let’s get strong.

    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.

  • Blogs, Mindset

    Learning to Love Yourself

    Learning to Love Yourself

    I want to share something important today – something really personal for me that has made all the difference in my health and happiness.

    I love myself.

    Now, I couldn’t always say that. I didn’t always love myself – or even care for myself much. It would be an understatement to say I had low self-esteem.

    At several points in my life, I struggled with my value as a person.

    I wasn’t sure of my purpose.

    Questioning whether I was worthy of love or health or abundance.

    Do you ever feel that way? I know many people do. And it’s easy to see why.

    Our lives are so stressful, and we’re told over and over that we’re not enough, doing enough, thin enough or pretty enough, smart enough or rich enough… 

    Well, I’m here today to tell you that you are, in fact, enough.

    TOTALLY ENOUGH. Just as you are. BUT, you have to know it too!

    You can learn to love yourself by taking positive steps every day. You don’t have to wait for the sky to open, or for an all-powerful moment of clarity.

    • Take care of yourself physically. That means eating right, exercising regularly; swim, bike and run!
    • Don’t smoke or drink too much. And if you have trouble with any of these, seek the help of a professional or 12-step group.
    • Socialize, even when it’s hard to make the effort.
    • Enjoy and appreciate your body and all the wonders it can do. Our society wants us to feel bad about what our bodies can’t do, about how our bodies look. Learn to call BS on that everywhere you see it.
    • Express love for others and accept it when it’s offered unconditionally.
    • Pursue a spiritual path, whether it’s at a traditional house of worship or something else altogether. Being connected to something more powerful than us enriches our lives on a daily basis.
    • Give of yourself by volunteering or being of service to others.
    • Express gratitude. Silently. Vocally. In the morning. In the evening. Any time and everywhere.
    • Create on a regular basis. Paint, sing, crochet, draw, make clay pots, write poetry… Art is powerful, and it’s not just for professionals.

    Ultimately, it’s up to you to let go of all the self-doubt and limitations that have been foisted on you over the years. But you can get closer every day by taking action steps like these, and more.

    It takes effort. But remember: You’re worth it.

    Curious about Full Circle’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! 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. 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.

  • Blogs, Mindset

    Happy Valentine’s Day to You

    Happy Valentine’s Day to You

    As we celebrate another Valentine’s Day, let’s remember to express love and appreciation for all kinds of people we care about, and not just our significant others.

    So, let me just say how much I value you, and thank you for letting me be a part of your triathlon and healthy living journey.

    I know it’s an incredibly personal, private experience, and it means so much that you trust me enough to let me join you.

    • I love sharing information and perspective with you.
    • I love hearing from you about your challenges and victories.
    • I love that we’re building a healthier community together, one person at a time.

    Let’s keep that love going every day by making the next right choice in our exercise, eating and other healthy habits.

    YOU are so appreciated!

    Curious about Full Circle’s Triathlon Transformation and Nutrition program?
    You too can become a triathlete! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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. 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.

  • Blogs, Nutrition, Recipes

    3 Healthy Chocolate-y Treats

    3 Healthy Chocolate-y Treats

    It’s almost time for Valentine’s Day, and that can only mean one thing: CHOCOLATE!

    OK, it can mean other things too. Like, you know, romance and stuff.

    But… CHOCOLATE!

    If you love it as much as I do, then you’re always interested in healthy ways to enjoy your favorite comfort treat. Too often, chocolate comes bogged down in too much sugar or additives or other ingredients that can actually be more troublesome to our eating plans.

    That’s why I’m delighted to bring you a few healthy chocolate recipes that make wise use of healthy ingredients like avocado and cacao – so you can get your chocolate fix guilt free.

    First, a hot chocolate recipe that’s packed with nutrition.

    Second, a to-die-for recipe for chocolate cookies.

    And third, a super-clever and delicious chia seed pudding that’s as tasty as it is good for you.

    If you want the recipes, just click HERE to drop your name and email and I’ll send them over right away!

    If looking to schedule a call for a Triathlon Breakthrough Session, use this link! https://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.

  • Blogs, Mindset

    Don’t Let Fear Stop You

     Don’t Let Fear Stop You

    Fear is nothing more than False Evidence Appearing Real.

    I’ve thought about that at scary points throughout my life.

    • When I was afraid I might fail at something.
    • When I was afraid someone was mad at me.
    • Anytime I’ve tried something big and new and different and scary.

    This fear definitely happened for me after signing up for my first triathlon and of course again when I signed up for my first Ironman.

    Fear is natural, and sometimes it’s a useful alert to our “flight or fight” system. But when it comes to the self-limiting stories you tell yourself, it is SUCH a waste of time. Once you see it’s just an illusion, no more powerful than a shadow on the wall, then you’re free to let it go. 

    I did not let that fear stop me. Now 300 triathlons later, it’s an amazing lifestyle and way of life.

    It can be that for you too!

    Curious about Full Circle’s Triathlon Transformation program?
    You too can become a triathlete or a faster one!

    Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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. 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.