Blogs

  • Blogs, Mindset, Nutrition

    10 Simple Steps to Regain Control

    10 Simple Steps to Regain Control

    If you’ve been feeling like things are beyond your control for, oh, say, the last year or so, I completely get it and you are NOT alone.

    In fact, I’m pretty sure everybody would understand that because, guess what? A lot of stuff really has been beyond our control, even basic matters relating to our health.

    We’ve had to take extra precautions every day to stay safe, limit our interactions and activities and keep our sanity.

    Now, though? Things are looking up, and it’s time to take back your health. Here are a few suggestions about how to do that.

    1. Believe in yourself and your ability to get healthy.
    2. Take consistent action in mind and body every day. (progress not perfection)
    3. Be grateful for your health and the health of your loved ones.
    4. Exercise every day. If you’ve been getting by with walks and at-home workouts, maybe it’s time to get back to the gym or studio. For that matter, if you’ve been doing nothing physical all year, then it’s definitely time to get back in shape.
    5. Realize that healthy living (exercise, eating right, etc.) keeps you strong and protects you from illness.
    6. Get help – look for resources to help guide you or hire a coach!
    7. Take your real, quality made from food supplements.
    8. Eat right for your metabolic type.
    9. Sleep 7-8 hours every night.
    10. Be kind to yourself and to others..

    We made it through the last year.

    Now, let’s make the next one really worth it!

    IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

    Keep an eye out for my upcoming nutrition challenge in the next few weeks.

    If you are interested in learning more about Full Circle Coaching call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

    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 the 16 week 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

    Are You the Driver or the Passenger?

    Are You the Driver or the Passenger?

    There are two primary ways people handle themselves in their own lives.

    One person is the passenger. They allow others and outside factors to steer the direction of their lives.

    To dictate what happens to them.
    …Where they go.
    …How they feel.
    …Where they end up at the end of their days.

    The other type is the driver.

    The driver knows what they want, goes after it, and doesn’t allow anyone else or anything stand between them and the life they’re going to build.

    And everyone around them benefits as a result of their commitment.

    Most people are passengers for a million and one different reasons.

    Drivers are far more rare. They’re not ever too busy to take care of themselves and ensure their family also has their needs met.

    They’re focused and determined and seemingly “have it all.”

    And simultaneously…

    They experience deep happiness and fulfillment because as the driver, it’s what they’ve chosen and created.

    One isn’t better than the other – that’s not what this is about.

    But the driver tends to make more out of life. And the beautiful part of all of this is that we get to CHOOSE if we’re the passenger or the driver.

    It’s never coincidence…
    Although often we don’t realize the choice.

    So…Have you been living as the passenger or the driver in your own life?

    No judgement either way.

    And based on this analogy, is there anything you’d like to do differently?

    I’d love to hear from you.
    Reply below and share with me!

    If you’re interested in learning more about Full Circle Coaching, call / text me at 786-586-6057 and let’s chat!

    Or better yet…

    Click this link to schedule your FREE Triathlon Breakthrough Session – where you get 30 minutes to ask me anything about triathlon, health and wellness or holistic lifestyle / nutrition!

    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

    Breaking Patterns of Self-Sabotage

    Your own worst enemy…

    Your little demon…

    Fear blocking your action…

    These are all phrases to describe a common problem in healthy living, work, and relationships. It’s called self-sabotage, the tendency to undermine yourself by taking action that prevents you from getting what you want.

    I like the first way of putting it, because I’ve felt like my own worst enemy in the past. It seemed like I’d start progressing on achieving something important to me, and then I’d stumble in a familiar way. 

    You’ve probably done it, too, and that’s OK. Most people have. Let’s say you’re within touching distance of your goal weight, right before your sister’s wedding that you’ve used as a target date, and then… you spend the weekend on the couch with your old pals Ben and Jerry.

    Or you signed up for a 70.3, and when you are supposed to be doing a long bike ride, you stay home and watch Netflix!

    Here are some simple tips I’ve used to recognize what’s happening and take action to stop it.

    1. Remember your WHY– If you remember the REASON you committed to doing something, you can remind yourself daily, which can help keep you on track. Add motivational sticky notes on your bathroom mirror and computer.
    2. Recognize what you’re doing. You know yourself better than anyone, so include the potential for self-sabotage in any plan. Some common symptoms are refusing to ask for help, controlling behavior, negative self-talk, and a reluctance to speak up for yourself.
    3. Identify the fear that manifests in the action that blocks you. You might have a deep-seated fear that you’ll always be second in your parents’ eyes, so why bother looking your best for a family event? Whatever the fear is, once you name it, you can deal with it.
    4. Write it out – the plan, the potential for self-sabotage, the whole thing. 
    5. Tell a friend, coach or mentor about the plan, the potential for self-sabotage and the fear. This person can hold you accountable – not only toward achieving the desired outcome, but also to helping you overcome that self-limiting fear. 
    6. Follow the plan. Do what you need to do. And when that little demon speaks up – as it might – be prepared to ignore it. You don’t have to convince it to be quiet. Just don’t feed it with any attention or energy. You can say, “Thanks for sharing, but I’m taking action anyway!”

    The key is to expect the tricks that little guy’s going to try on you and to have a plan to thwart him at every turn.

    Sabotage HIM, so he can’t sabotage YOU.

    Need help in achieving a big goal or dream concerning triathlon or health and wellness?

    You can stop self-sabotage by taking action on the things you truly desire. If you want to set yourself up for a great 2024 triathlon season, I can help. Fill out this application for my Triathlon Transformation Program and then book a call with me and let’s chat!

  • Blogs, Race Specific

    Are You Training Enough?

    Are You Training Enough for the distance of your next triathlon?

    Do you need more/ less training?

    Here are the guidelines I use with my athletes here at Full Circle Coaching.

    We have guidelines to help you progress to your desired goal race distances. It is essential to follow your training plan as it is laid out, day by day, week by week, month by month.

    Our training plans are progressive, based on your individual assessments of fitness and technique in the three sports, and build in volume as your body adapts to the training load.

    When you are not consistent in your training, miss workouts, and take days/ weeks/ months off, you cannot return to where you were when you left off.

    You must start back at a lighter volume to avoid getting injured, which happens often if this is not taken into consideration.

    In general, here are some hours/weeks to aim for:

    Beginner Tri Program– 20-30 min/ week of training 5-6 days/ week. 1-2 of each swim, bike, run, and bodyweight strength

    Sprint Triathlon – 5-8 hours per week – 2 swims, 2 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

    Olympic or International Triathlon– 8-12 hours/week- 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

    70.3 / Half Iron Triathlon– 8-13 hours/week – 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

    140.2 / Ironman Triathlon – 10-16 hours/ week – 3-4 swims, 3-4 bikes, 3-5 runs/ week, plus 2 total body strength sessions.

    Frequent, shorter training sessions are always better than longer HERO sessions. Your body will adapt to training much better with regular short training sessions week after week with regular rest weeks that have lighter volume.

    Longer training sessions must be gradually built up to prevent injury and burnout.

    Please trust the process of the progressive training plans that work and communicate if you have questions about volume and or intensity.

    If you are not hitting the volume prescribed above, achieving the race day results you desire is difficult! You may need to adjust the race distance you have chosen in order to be successful.

    You can not “FAKE” a triathlon. It is a sport that requires discipline and consistency. That is truly why I love it so much. It requires the work in order for you to be successful. There are NO Shortcuts!

    The sense of accomplishment across the finish line in a triathlon is a feeling unlike anything else in the world! It’s is life changing.

    Are you looking for this type of Transformation in your Life?

    MY 16-WEEK TRIATHLON TRANSFORMATION TRAINING PROGRAM IS DESIGNED TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME THAN OTHER TRAINING PROGRAMS.

    The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

    If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

    I’ve got just 3 spots opening up in my program Starting October 1st.
    The first step to grabbing your spot before they’re gone is filling out the application below!

    Click here to apply for my 16-Week Triathlon Transformation Program.

  • Blogs, Run

    Improve your run cadence with a jump rope.

    Improve your running cadence by jumping rope

    Jumping rope is more than just a great cardiovascular exercise. It also improves the elasticity of your feet and lower legs to rebound off the ground quicker, which is helpful for your run stride.

    Jumping rope improves cadence, and helps you become more springy.

    If you try to jump rope and you feel like you have no spring or can’t get off the ground quickly enough to get the rope under your feet, try it without the jump rope.

    Just use the same motion with an imaginary jump rope.

    If you want a challenge, try one-legged jumps too.

    Ideally, you are jumping barefoot or in 5-finger Vibram shoes on a soft surface, like the grass, track, or hardwood floor.

    Happy jumping!

    Want to learn other ways to improve your running we have a few spots left for my Run Essentials Clinic this Saturday, September 16th from 9am – 12pm at Tropical Park Track here in Miami.

    Give me just 3 hours of your time and I guarantee you’ll leave knowing…

    • What good running form looks and feels like
    • How to run faster with a lower heart rate
    • The most important muscles to turn ON before you run, to prevent injury and improve performance
    • Your personalized training zones to help you prepare for your next race
    • The best running shoes so you can run for the rest of your life

    Plus so much more.

    But hurry – there’s just a few spots left in the clinic. I’ve capped registration this year so every runner gets the attention and focus they need. Click here to register!

    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, Run

    Which Body Parts Contribute to Running Performance?

    Which Body Parts Contribute to Running Performance?

    What’s up Runners and Triathletes?

    Do you know the most important places in the body that contribute to running performance?

    As you know, running is a total body movement  but there are certain areas that are essential to being a stronger run. Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.

    Sitting is the new smoking

    Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day driving in the car or working at your desk slumped forward at your computer at work. This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.

    Running shoe choice and high heels

    High heels for women and heavy pointed work shoes for men, along with the new trendy 3 inch cushiony high heeled running shoes can also cause major issues in your running performance.

    These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed.

    The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome just to name a few.

    Add more running volume and you can be in a world of pain.

    Learn how to counter balance and “bio – hack” all of these sometimes unavoidable daily stressors in my upcoming 3-Hour Run Essentials Clinic!

    Join me September 16th, at Tropical Park Track here in Miami for Run Essentials Clinic and transform your running in 3 hours – guaranteed.

    There’s just a few spots left – I’ve capped registration so every runner gets the attention and focus they need. I don’t know the next time I’ll be offering this clinic – so don’t wait!

    Register For Run Essentials

    Get more info on Run Essentials by clicking here.

    Keep an eye on your inbox for more details, or on our social media pages. Happy Running!

    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 the 16 week 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, Run

    Ready To Run?

    Ready to Run?

    With running season here, I want to share my video on running posture for your best run performance.

    Running can be simple and easy if you tap into your body’s natural spring and the force of gravity as you literally just fall forward, and use your hamstrings to lift your heels up behind you.

    Good posture is essential from toes to nose for life and running. 

    Think about being tall but relaxed.  

    Ears over shoulders.
    Shoulders over hips.
    Hips over knees.
    Soft knees over feet 
    and then
    Fall forward from your ankles.
    Arms bent to 90 degrees swinging front to back like pendulums, not crossing your mid-line.
    Pull heels up with a relaxed ankle one at a time
    and repeat – NOW you are running!

    Aim for 45 footsteps in 15 seconds for optimal foot cadence or foot strike.

    Check out this quick video to see it in action:

    It’s that simple!

    Are you training for the MiamiMarathon or another upcoming running race? Want to become a faster runner? want to get over a running injury?

    Then you need to register for my upcoming Run Essentials 3-Hour Clinic 9am – 12pm, September 16th, 2023 at Tropical Park Track here in Miami.

    Click here to register now!

    Watch your inbox for more details or on social media. Happy Running!

    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, Run

    Ditch the High Heeled Running Shoes

    Ditch the High Heeled Running Shoes

    This is an extremely controversial topic!

    Just like many things in our country, the more marketing money behind something, the more you think you need it.

    This is definitely the case with running shoes.

    Nike, Hoka and many of the most popular brands have runners believing they need the most expensive shoe, with the most cushion to prevent injury.

    But is that really true? I’m going to say a big NO!

    Our body was designed to be able to run naturally, from the lion or the dinosaur with NO shoes. Why NOW do we need 4 inch cushions under our feet. I understand you need a shoe to protect your feet from the surface of the ground but it’s important for your body’s biomechanics to actually feel the ground as you run. 

    Most running shoes have elevated heels and toe boxes, which then puts all the pressure and impact on the ball of the foot where it’s not meant to be.

    How do I know this? 

    Go test it for yourself.

    Run barefoot on the grass and see how you land naturally and that is how you should be landing all the time, on your mid foot, to help absorb the shock of impact with your toes splaying out and your arch flattening.

    If you have an orthotic or a shoe that blocks this natural motion, where does the shock get absorbed?

    Further up the chain in your leg from you ankles, knees, hips, back and neck.

    This is partially to blame for so many running injuries. When you cannot feel the ground with your feet, you can have terrible technique and not feel it because of all this cushion.

    Also think about the instability of being so high off the ground and trying to balance.

    Running is essentially one leg balance over and over again.

    Try to balance on one foot in the 4 inch cushion shoe for 30 seconds. Then do it again barefoot.

    Barefoot is much easier because there are natural mechanoreceptors in your foot that can feel the ground and help your body stabilize itself. 

    Shoes Matter!

    I found out the hard way after 8 years of being stuck in the wrong shoes, and orthotics.

    I was running longer and longer and getting more and more pain and injured.

    I started having major hip pain and bursitis first, then IT band syndrome and finally plantar faciitis.

    Several cortisone injections and heavy, stiff motion control shoes later- I decided to get out of the medical model and do some research.

    I found Jay Dicchary’s Book Runner’s Anatomy, and my journey to healing began.

    I got rid of my orthotics, motion control shoes and have never had a cortisone shot again. 

    I started getting STRONG from my toes and feet to my head, walking barefoot when it was safe to do so, running in natural zero drop running shoes.

    I also love the Foot Collective on Instagram and the Melt Method to help bring awareness to foot strength and mobility. 

    Here, my mentor, Paul Check discusses more about the importance of training in shoes that allow you to feel the ground.

    Are you training for the Miami Marathon or another upcoming running race?

    JOIN ME SEPTEMBER 16th, AT TROPICAL PARK TRACK IN MIAMI FOR MY RUN ESSENTIALS CLINIC – WHERE YOU’LL TRANSFORM YOUR RUNNING IN JUST 3 HOURS — GUARANTEED.

    CLICK HERE TO REGISTER NOW!!

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week 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

    Practice Extreme Ownership of Everything in Your Life

    When making decisions about your life, it seems like everyone has an opinion sometimes. It’s
    enough to make you wonder: Whose life is it, anyway — yours or “theirs”?

    Are you accountable for your wins but not failures? Do you try to please everybody, and then
    point a finger when things don’t go according to plan?

    If so, you’re not alone. This is natural, given your goals, relationships and commitments. So,
    take a moment to reflect – and realize that your life is yours and yours alone. Seize the concept
    of extreme ownership and personal responsibility for everything in it. How you interpret and
    react to people, places and things is KEY to living your most empowered and happy life.

    That’s a tough concept, isn’t it? Especially when there’s so much in life we can’t control. Life
    gets difficult and even messy. So, how can you be expected to “OWN” everything in it?

    Well, the concept or “extreme ownership” has taken off in many circles, including some in
    Corporate America, where executives are taught to be accountable, have a plan B, lead big
    teams, and hit their goals. It’s also the title of a best-selling book by a couple of Navy Seals, also
    known for delivering under pressure. They offer seven lessons we can all apply to our lives.

    1. Seize accountability. When something goes wrong, figure out what happened so you can learn from it.
    2. Standards are what you tolerate. So, stand for excellence.
    3. Understand your why. Be sure you’re clear about your motivation.
    4. Develop a simple plan. Remove complications, roadblocks and doubt.
    5. Make choices based on your priorities. What are the most important tasks you face? Do them first.
    6. Trust yourself and your advisers. Sometimes you can figure it out yourself; but realize when you need advice or help, and then get it.
    7. Discipline brings freedom. By practicing little acts of discipline, like making your bed when you wake up, you’re creating the mindset that will drive you through each day.

    And why should we do all of this?

    Because by taking “extreme ownership,” we’re extremely more likely to get the life we want.
    Simple as that.

    If becoming a faster and stronger triathlete is something you want, practicing extreme ownership is sure to help you achieve those goals.

    MY 16-WEEK TRIATHLON TRANSFORMATION TRAINING PROGRAM IS DESIGNED TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME THAN OTHER TRAINING PROGRAMS.

    The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

    If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

    Click here to apply for my 16-Week Triathlon Transformation Program.

  • Blogs, Mindset

     It’s Only Hard If You Want It to Be

    Think someone in your life or someone you know of who’s struggling with something that’s undeniably hard.

    Severe illness, grievances, and losses plague millions of people on Earth.

    So remember and really think about the word “hard,” the next time you start to complain about training, working out, or making healthy choices in the kitchen.

    • Is it “too hard” to go to the gym?
    • Is it “too hard” to eat vegetables and fruit?
    • Is it “too hard” to make positive choices in your life?

    Most of us get to choose our “hard” tasks in life. And we’re making a choice every time we take action – or don’t.

    That’s right. Sitting on the couch – again — is a choice. Ignoring health and diet is a choice. And they lead to a future that’s truly, undeniably hard.

    • Living in a body we hate.
    • Facing serious health issues.
    • Shortening the amount of life we have to be active and independent.

    It’s all up to us to decide what’s hard and what’s not.

    The “easy” way isn’t always so. Let’s make the “hard” choices with gratitude. And get moving.

    My Beginner Triathlon Training Program can help you become the fittest you’ve ever been as you transform into a triathlete in just 8 weeks.

    Here’s what you get when you join my program:

    • 8 Weeks of training to succeed in crossing the finish line
    • Unlimited access (M-F) to your coaches on the WhatsApp Chat
    • The best team of triathletes to inspire and cheer you on
    • Training Peaks App (your daily online training plan)
    • Video modules to watch, learn & apply as you go
    • Live recorded weekly coaching calls supporting you every step of the way

    After my Beginner Triathlete Training, you’ll cross the finish line of your next race with confidence and exhilaration, waving your arms overhead, ecstatic knowing you reached a new personal achievement!

    Click here to learn more and get started!