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This is one of my favorite oils that I use daily. I keep a bottle in my bag and by my computer. I put 2-3 drops in hands and take deep breaths and rub around my neck to help regain focus. I also do this before a workout and add it to my coffee as an alternative to cinnamon as well as refreshing in my water.
Here is Dr. Axe explaining more about it. I am ordering oils this Friday! Let me know if you want anything.
See video at this LINK!
Try Doterra Power Bites!
Use the links below as a guide for what I use;
1 cup Organic Raw almond Butter
1 cup Organic Dried Cranberries
2 TBSP Organic Chia Seeds
1 cup Organic Coconut finely shredded, divided
½ cup Organic Raw Honey
1-2 TBSP Great Lakes Collagen
½ TSP Sea Salt
3 Drops of doTerra Orange Essential Oils
http://doterrablog.com/diy-power-bites/
Health Highlights:
What better choice for a mid-day snack than a delicious power bite! The energizing ingredients in this recipe are tasty and full of health promoting benefits.
· Coconut- This fruit contains protein which can help the body rebuild cells and fortify body tissues and muscles. It also contains good amounts of fiber that can aid in a healthy digestive system.[1]
· Dried Cranberries- This berry can help to regulate blood sugar levels in individuals with type two diabetes. Dried Cranberries also have antioxidants that can help decrease risks of inflammation, heart disease, and cancer.[2]
· Raw Honey-This delicious food has antibacterial and anti-fungal properties like hydrogen peroxide and antiseptic. Certain types of raw honey have been used to fight even the toughest of bacterial infections such as methicillin-resistant Staphylococcus aureus (MRSA).[3]
· Chia Seeds- These seeds are packed with both soluble and insoluble fibers which can promote a healthy digestive system.[4]
Directions:
1. Place all ingredients into mixer except for half cup shredded coconut.
– See more at: http://doterrablog.com/diy-power-bites/#sthash.YtV1Lvhn.dpuf
An annual training plan is a tool we use with all our athletes to provide a road map for the individual athlete’s training season. It doesn’t have to start in January and it can be 3, 6, 8, 12 or 24 months long depending on your short term and long term goals.
It is a visible overview of your year or 2 years and it is not set in stone. It is meant to be flexible as unexpected events occur like family or work trips, illness etc.
The ATP is the next step after we have created our DUMB goals – (read about that HERE!)
Having the goal is one thing but creating the methods and routines to be able to achieve that goal is imperative. You can’t just write out the goal and hope it happens! Especially in a physical sport like triathlon. We must take action.
SO to set up your ATP we pick A, B and C races to fill in with dates on the calendar.
A race = the BIG KAHUNA! the race you want to be in your best shape ever, the dream race where everything comes together and you have a PR- Personal Record. You can pick 1-3 A races but I don’t recommend more than that because its hard to peak more than 3 times in a year. Experienced athletes can peak more often. Sometimes athletes race just to cross the finish line and others have a goal time or to get on the podium, qualify for a national or world championships.
Depending on the length of the race and your current fitness level you need a certain amount of time to achieve the physical fitness to achieve the goal of an A race.
Sprint and 5k, 10k races obviously require less time to get fit, and Ironman more time.
B races = 3-8 races you still want to do well in. These are races you can test your progress and see what you need to work on.
C races = unlimited- but be careful, you can over do it. These are training races or single sport events like super sprint triathlons, Swim Miami, 40K time trials, 5k’s and 10k’s running races. Entering 5k ,10k and 13.1mi running races is a great way to test your fitness and perform fresh (without running off the bike) leading up to your goal triathlon. Similarly, swim events and bike time trials or century rides can all improve fitness while still getting you used to the feeling of race day competition without the pressure to have your BEST performance. So peppering several B and C training events is really important. It helps you pinpoint where you need to work based on the performance during the B or C race. Sometimes I will have athletes even do a race with no tapering or recovery leading up to the race just to over reach and see how the body responds. Other times it will be a true test race doing everything we will do on the A race day and see where the fitness level is and if the athlete is ready or needs more skill, strength, experience etc for the BIG A RACE.
DON’T FORGET TO INCLUDE…….
Be sure to also include regular testing in Swim, Bike and Run to see where you are starting from and then every 6-8 weeks to see if the training you are doing is working well and you are in fact improving. Learn about the tests I use in the webinar link at the bottom. To measure is to know, if you are not assessing you are guessing!- video and performance tests, lab work or field testing all need to be included in the ATP.
Include strength training – prevent injury build strength, move in different directions other than just forward.
Next:
Periodize the ATP – as you get closer to the race the more similar your training will be to race day, but this is where the art and science of coaching come in. There are lots of different ways to do this. These are terms that I use, but others do exist.Base
Build
Speed
Peak
Taper/ Rejuvinate
Race
The coach you work with will create a system they believe works best, but a general rule is to have some sort of base before you go out and do speed work so you don’t get injured, but after that there has been tons of research that a linear or stair step progression is not the only way to achieve success. I don’t subscribe to volume in the speed phase and base and build phases will include speed and anaerobic capacity. I also wait to build volume until much later in the season to keep athletes strong, fast and injury free as opposed to burnt out from too much volume, overuse and over training.
Daily, weekly, monthly volume needs to be added into the plan based on available training hours, age and experience and how fast you recover; everyone is different and you need to discover for yourself what works best. Most of my athletes have families and jobs that are a priority.
Alternating stress and recovery to avoid over training, the higher your goals the more this is important. The more experienced you are, the more you can train at race specific intensity, the less experienced, the more we focus on skill and strength.
We also want to include real life commitments and by having them on the ATP ahead of time we can maintain fitness despite travel and family events. By planning easy recovery days around these everyone stays happy.
Along the same line, scheduling regular rest days or weeks, months and even years- can help prevent injury and sickness rather than just training and training until the body forces you to rest by getting sick.
Here are 3 great resources to learn more about creating an ATP. I use http://www.TrainingPeaks.com with all my athletes and here is a video on how to create one: HERE
And this is Joe Friel himself talking about the ways he creates and ATP: HERE.
And lastly, this link ATP Webinar is my Full Circle Coaching Webinar on how to create an ATP. Enjoy!
Wishing you well!
Coach Erinne
What an amazing year 2015 was. I like to take this time during the holidays when I actually have some down time and sleep in, spend quality time with my family and also make some alone time to really think about all that happened this year. The good the bad and the ugly.
I, like many others had struggles. Some couldn’t train or race due to injury, some had great comeback years after being injured or sick, some had other priorities that led them away from themselves. Others had great successes and personal records in sport as well as business or family. I hope each one of you takes the time over the next few days to do a recap and review of the last year.
Did you achieve the goals you set out to accomplish? Did you miss on a few? Maybe look at the hardships you had to face to see if there was some lesson to be learned on how you handled it or what was brought to light because of that struggle. Or, really acknowledge all the hard work that went into your big successes and how you can repeat them this coming year and make even bigger and better wins for next year.
I have a constant quest for learning new things to see where I can improve my relationships, health, life, coaching, and business so I am always listening and reading up about new ways to improve and pass on good stuff I learn to my athletes. During this time of year everyone is talking about resolutions and setting goals for the New Year. I have written about and used S.M.A.R.T. goals in the past and I’m sure most of you are familiar with them:
I know many of you have heard of SMART Goals:
SPECIFIC
MEASURABLE
ATTAINABLE
RELEVANT
TIME-BOUND
This year, I would love to you to set some D.U.M.B goals! I love these as a precursor to the S.M.A.R.T. goals and I learned about them from Brendan Bruchard check out his video about them at this LINK.
D.U.M.B Goals
D – Dream/Destiny Driven goals – I love this because it is asking you to think way outside the box and truly get excited about something BIG for yourself. Something that may not seem attainable at first thought but that you really want to achieve but are maybe too scared to even fathom. Brendan talks about the vision of landing on the moon or curing a disease. How did those people ever achieve those amazing things without dreaming about them 1st!
My business coach Sean Greely always says if your dream doesn’t scare you, it isn’t big enough. And my mentor Paul CHEK says your dream has to be bigger than your distraction. So, start with the dream and the how will come later! Think about something that would make your life magical and make you feel alive. Have fun with it.
U. Uplifting – Choose something that you want to GAIN not lose. Instead of I want to lose weight, how about I want to be a sexy beast and have an amazingly successful body that is strong and capable to carry me across the finish line of a triathlon, Ironman, 5k, ultra- endurance, feel alive, you fill in the blank __________________.
M –Method friendly – A goal that you can create a practice around. A map that makes it happen more easily. If the goal is to feel vibrant and passionate about your life, to get there you need a practice, map or method that will lead you to your success. For example, 3x a week you are going to fuel your body with healthy breakfast and then go to the gym or walk/run/swim/cycle for 20 minutes. Use a set of practices that you repeat on how you wake up, cook your food, meet with an accountability partner or whatever you choose. This is where I highly recommend that Miracle Morning book again, it has a blueprint for the method of your morning practice. The repetition of the practice makes it easier every time you do it. I also incorporate this in creating more successful athletes by implementing the dynamic warm up before every workout to help prevent injury, or having the athletes perform the skill driven drills for swim, bike and run to improve their performances at any level.
B- Behavior driven with triggers set up to help you be successful – Every time I do this than that. For example, every time my alarm goes off in the morning I say my mantra and start my morning routine, which includes all the SAVERS (silence, affirmations, visualizations, exercise, reading and scribing) from the Miracle Morning Book. And sets me up for success. Using these behavioral driven triggers helps motivate you to stay the course and go for the big DREAM!
By Coach Erinne Guthrie
I have had my share of life’s ups and downs Divorced parents Failed marriage Successful birth of my daughter Death of a soul mate My fathers suicide But none of those scared me the way waking up one morning seeing only black in my left eye did.
I don’t have good eye sight to begin with (-8.50!) but wearing contacts has always allowed me to see 20/20 and do everything I ever wanted to do.
But waking up seeing black was so scary for me because it really threatened the active lifestyle I live and love.
Interestingly enough the week before this happened I had been introduced to a book called Miracle Morning and had started adding helpful elements recommended in the book to my normal 20 min meditation at 4:20 am every morning. The 6 elements of the Miracle Morning are silence, affirmation, visualization exercise, reading and scribing or journaling.
Although I was already implementing 3 out of 6, it is amazing how implementing all 6 helped me get through this challenging period in my life. Even though I did allow for exactly 2, 24 hour pity parties,
that was really all I needed.
I got through retinal re-attachment surgery with a scleral buckle around my left eye with the best doc in the world Dr. Smiddy. Luckily, I have an awesome team and coaches and no sessions were canceled. My team of coaches stepped up I kept training as soon as doc gave me the green light. And although my vision is not back to 100%, I raced in my 1st ever draft legal sprint triathlon to try and qualify for world championships.
I was very tempted to skip the race for fear the warped vision in my left eye would cause issues in my performance. Would I get hit in the eye during the swim? Would I be able to draft safely? Did I Lose too much fitness in the weeks I had to take off leading up to the race? I didn’t want to talk about it to too many people for disgrace of total failure, so with the encouragement of my FC TEAM and a few athletes and friends as well as the implementation of the 6 elements of the miracle morning book I decided to race. So even if I came in last I knew for me it was about being there and participating and how I decided to respond to my situation instead of react to it!
Guess what?
I qualified! This has always been a dream of mine and now I am headed to CanCun, Mexico with 2 other Full Circle athletes to race against the world! Wow, who would have thought this was possible given my situation. Although I did not have a great race by any definition, with 5 girls pacing me on the run, I did get 9th place and the top 10 in each age group qualified. It was a tough but really fun race and the draft legal element of the bike made it completely different. I highly recommend a draft legal race if you can enter one. Here are the race results and more info on the USAT Website.
So if you are still reading because this is a kind of long post The big things I wanted to share is that It’s not what happens to you in your life it’s how you respond. I can easily decide that after this happened I needed to quit triathlon and racing because it’s just too risky but what I realize is that is just not an option for me. I love swim bike run too much to say goodbye!
Also having a daily practice like the Miracle morning was definitely introduced to me just in time to help me keep my eye ( no pun intended) on the big picture of my life which is:
To motivate triathletes to break through the obstacles holding them back from their ultimate triathlon performance. On that note, please watch out how you can be involved in having your Ultimate Triathlon performance after attending our 6th Annual Ultimate Triathlon Camp in Clermont FLorida. Registration is opening up this week! And
Look for upcoming details in the next week!
Thanks for reading!
Namaste
What’s Your Big Why? Do you know?
By Coach Erinne Guthrie
I meet with a lot of cyclists on a weekly basis, some during one on one sessions and some during our weekly group rides, and I am always surprised by how little new and even experienced cyclists shift their gears. The gears on the bike are meant to be used and shifted quite often during your rides. They are what allow you to keep pedaling with a smooth consistent pedal stroke whether you are drafting in a group, riding alone or climbing the bridges. By shifting your gears you can keep a given cadence or rpm (revolution per minute) so you can be more efficient (90 rpm) on a long ride or create resistance with a lower RPM (50-70) for a given interval to build leg strength while on the bike. On your next ride I highly recommend playing around with shifting the gears on your bike. Which gears help you get faster? Slower? More efficient? Tired? etc. there is a time to use all the gears on your bike, start shifting today!
What’s up Runners and Triathletes?
Have you signed up for your next 5k, 10k, 13.1 or 26.2? It’s Running season!
Most of the programs you are following right now teach you absolutely nothing about HOW to run. Instead, they have you turning up the volume of running, week after week despite your lack of energy and niggling injuries. This is a sure recipe for disaster!
Can you imagine training all those weeks only to come up lame on race day because you only trained based on volume?
Running more does not always make you a better runner, especially if you have poor posture and have any imbalances in your core muscle strength and limited flexibility. Who doesn’t have imbalances? No one is perfectly balanced or symmetrical.
After years of study and analysis it is becoming apparent that there is a better and smarter way to train for your next running race.
I invite you to join us on Sunday, October 11, 2015 for Run Essentials – We’ll meet at Coral Reef Park in Miami. Click this LINK for details and registration – LEARN how you can avoid the status quo and do things differently this year!
Wishing you well!
