The Average Climber Podcast

There's a good chance there's a type of climbing you refer to as an "anti-style".Whether it's slopers, steeps, slabs, or crimps - we'd bet there's a certain type of climbing that feels especially hard for you. So how do you go from "anti-style" to "I own this style"? And how long is that going to take? We're diving into that question on this episode with guest Karly Rager of Project Direct Coaching. IMPORTANT RESOURCES + LINKS: 1. Info about climbing in El Salto and Rodellar https://www.thecrag.com/en/climbing/mexico/el-salto https://www.thecrag.com/en/climbing/spain/rodellar 2. Learn more about Project Direct + working with Karly www.projectdirectcoaching.com 3. Get to know more about Plug Tone www.plugtoneaudio.com 4. Get a sticker for your podcast review! www.goodsprayclimbing.com/contact Thanks so much for listening + supporting the show!

The most wonderful time of the year? In some ways it is. And in other ways it can be the most challenging. Whether you're facing grief, difficult family dynamics, or simply a MOUNTAIN of extra to-dos and social invitations, the holidays can be a difficult time for a variety of reasons. And taking care of your body and your climbing goals? That stuff might hit the back seat. But should it? Does it have to? If you need help balancing the demands of the holidays with the desire to take care of yourself, this is the exact episode you want. Listen RIGHT now. IMPORTANT LINKS AND RESOURCES 1. Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact 2. If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching at the link below. Apply Here 3. Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover 4. Learn about Good Spray Programs! 5. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com

Hey there Average Climber - our crew is taking a break this week! We'll be back for more next week, in the meantime, check out episode one of Written in Stone. If you like the Average Climber Podcast, we can guarantee you'll LOVE this. Learn more about Plug Tone Audio's other great podcasts at www.plugtoneaudio.com.

If you're like us, you LOVE bragging to your friends about what a great deal you got on something. So allow us to give you the opportunity to get some extravagantly generous deals on your nutrition and training needs. This Snack Break, we're breaking down the sales we're doing for Black Friday! Grab the deals now! Caitlin's deals www.caitlinholmes.com/blackfriday Lauren's deals https://linktr.ee/goodspraycoaching The Average Climber Podcast is a proud member of the Plug Tone Audio Collective.

If you've ever thought "gosh I wish I could send that grade faster, there's so many climbs I could do." or you've pondered what it would be like to step up to those cool, hard looking boulders in your gym. Or you have high hopes for how much you can progress your climbing in general, Then you have a choice to make. You can either keep assuming it'll work out or you can treat your approach with more attention and care. You know - actually writing down your training and keeping track of your protein intake. That stuff. In this episode we're giving you a little tough love, and discussing ten signs that it might be time to take your training and nutrition more seriously. IMPORTANT LINKS AND RESOURCES 1. Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact 2. Bristol Stool Chart https://www.ncbi.nlm.nih.gov/books/NBK591831/figure/ch16elimination.F16.6/?report=objectonly 3. If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching at the link below. Apply Here 4. Join the Monthly Nutrition Membership waitlist! https://mailchi.mp/caitlinholmes/monthly-nutrition-membership-waitlist 5. Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover 6. Learn about Good Spray Programs! 7. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 8. Learn more about Plug Tone Audio: www.plugtoneaudio.com

Do big moves have you stumped? Do you get stuck when you have to huck yourself around on an overhang? Is static, balance-ey climbing your only happy place? If this sounds familiar, it's high time you start expanding your dynamic climbing skill set. Whether it's a mental thing or more of a physical struggle - this episode is holistically addressing your dynamic climbing quandaries. Get ready to get swingy, and get this in your ears ASAP. IMPORTANT LINKS + RESOURCES: 1. Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact 2. Movement drills: Sloth Monkeys - https://youtu.be/7697iIYV1uU 3. If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching at the link below. Apply Here 4. Join the Monthly Nutrition Membership waitlist! https://mailchi.mp/caitlinholmes/monthly-nutrition-membership-waitlist 5. Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover 6. Learn about Good Spray Programs! 7. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 8. Learn more about Plug Tone Audio: www.plugtoneaudio.com

You start a new training plan. You're so excited. You're ready to buckle down. Everything is going to be great! And then, some unexpected roadblocks pop up - like low energy, muscle soreness, being so hungry all the time. Instead of pressing on and assuming something is wrong with you, check out this episode instead. Your struggles are totally normal, and many of these can be resolved with some simple tweaks to your nutrition. IMPORTANT LINKS + RESOURCES: 1. Caitlin's Nutrient Timing E-book! https://www.caitlinholmes.com/shop/fueled-performance-ebook 2. Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact 3. If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching at the link below. Apply Here 4. Join the Monthly Nutrition Membership waitlist! https://mailchi.mp/caitlinholmes/monthly-nutrition-membership-waitlist 5. Join Lauren's Custom Plan wait list! https://www.goodsprayclimbing.com/custom-plan-wait-list 6. Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover 7. Learn about Good Spray Programs! 8. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 9. Learn more about Plug Tone Audio: www.plugtoneaudio.com

We have a special treat for you on our feed today - a trailer for Plug Tone's newest show, Written In Stone, climbing's most important ascents. Here's a word from the show's creator, Kris Hampton "I’m making what I wish was out there: a podcast that celebrates the rich stories of climbing history. The good, the bad, and the controversy. We’re starting in the 1990s. More details coming soon, including who you will be hearing about, who you will hear from, and the incredible partners that are making this thing possible." Episode 1 drops on October 30! Get stoked and enjoy the trailer.

Caitlin has some big news to share with us, and you're going to have to listen to find out because we're not telling you what it is in the show notes! LINKS: Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching at the link below. Apply Here Join the Monthly Nutrition Membership waitlist! https://mailchi.mp/caitlinholmes/q2t3x8i6d1 Subscribe to the Weekly Bite! https://mailchi.mp/caitlinholmes/44vuk9is5i Join the Custom Plan waitlist! https://www.goodsprayclimbing.com/custom-plan-wait-list Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover Learn about Good Spray Programs! Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio - www.plugtoneaudio.com

We're throwing it back to the start of our climbing careers. From the way we trained, to our attitudes, to our haircuts - there is a LOT that we've learned since our first year of climbing. In this episode, we're giving you a heartfelt glimpse into the mistakes we made when we were n00bs in the climbing gym. We hope that sharing our blunders saves you some time and energy as you make your way along your climbing journey. Trust me, some of our mistakes are so glaring, you'll be laughing both with us and AT us. You don't want to miss this. If this episode got you inspired to take your approach to climbing to a new level this fall, we've got you covered! Check out the links below for more information about working with us and supporting the show! Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching at the link below. Apply Here Join the Monthly Nutrition Membership waitlist! https://mailchi.mp/caitlinholmes/monthly-nutrition-membership-waitlist Join the Custom Plan wait list! https://www.goodsprayclimbing.com/custom-plan-wait-list Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover Learn about Good Spray Programs! Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio - www.plugtoneaudio.com

Whether the foot holds are too high, too low, too slippery, or challenging in other ways, footwork can pose a variety of challenges in climbing. In this snack break, we're breaking down eight of the most common footwork struggles climbers face and giving you a variety of ways to solve them. If you've ever been stumped by the footholds on a climb, this episode is for you. Good Spray Movement Drills + Videos: Eyes on the prize: https://youtu.be/imyKiAVCb28 Foot swap vs. 3 step match: https://youtu.be/wbQ_EfwxFmc Top Heavy: https://youtu.be/hEIwEP4cJAg Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching for fall at the link below. Apply Here Join the Custom Plan wait list! https://www.goodsprayclimbing.com/custom-plan-wait-list Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover Learn about Good Spray Programs! Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio - www.plugtoneaudio.com

In part one of our series on intermittent fasting, we looked at the pros and cons of time restricted eating for general health. However, general health is not the only thing we want you to understand. We also want you to be aware of how intermittent fasting can impact your athletic pursuits. In part two of the series, we examine IF's impacts on strength, endurance, body composition, and other metrics related to athletic performance. Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching for fall at the link below. https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source=www.caitlinholmes.com Join the Custom Plan wait list! https://www.goodsprayclimbing.com/custom-plan-wait-list Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover Learn about Good Spray Programs! Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio - www.plugtoneaudio.com SOURCES: 1. Clayton DJ, Barutcu A, Machin C, Stensel DJ, James LJ. Effect of Breakfast Omission on Energy Intake and Evening Exercise Performance. Med Sci Sports Exerc. 2015 Dec;47(12):2645-52. doi: 10.1249/MSS.0000000000000702. PMID: 25970668. 2. Cornford E, Metcalfe R. Omission of carbohydrate-rich breakfast impairs evening 2000-m rowing time trial performance. Eur J Sport Sci. 2019 Feb;19(1):133-140. doi: 10.1080/17461391.2018.1545052. Epub 2018 Nov 15. PMID: 30431398. 3. Levy, Emily MD; Chu, Thomas DO. Intermittent Fasting and Its Effects on Athletic Performance: A Review. Current Sports Medicine Reports 18(7):p 266-269, July 2019. | DOI: 10.1249/JSR.0000000000000614 4. Moro, T., Tinsley, G. M., Longo, G., Grigoletto, D., Bianco, A., Ferraris, C., Guglielmetti, M., Veneto, A., Tagliabue, A., Marcolin, G., & Paoli, A. (2020). Time-restricted eating effects on performance, immune function, and body composition in elite cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 17(1). https://doi.org/10.1186/s12970-020-00396-z

Did you know that creatine is one of the most studied supplements? Or that it can help increase your capacity for high power activity *ahem, rock climbing*. Well, now you know. In this episode we're discussing the upsides and downsides of this interesting supplement. We're answering a few listener questions too. If creatine has ever crossed your mind, give this episode a listen. Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching for fall at the link below. https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source=www.caitlinholmes.com Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover Learn about Good Spray Programs! Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio - www.plugtoneaudio.com

The information around intermittent fasting is as voluminous as it is confusing. Some health professionals tout it as a Holy Grail for health and longevity. But is it all it's cracked up to be? And is this nutrition strategy helpful for climbers? It's time to dig into the benefits, downsides, and everything in between when it comes to intermittent fasting. Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching for fall at the link below. https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source=www.caitlinholmes.com Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover Learn about Good Spray Programs! Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio - www.plugtoneaudio.com Sources + Notes + Links: 1. NOTE: as of 9/13/23 the 'crickets' are still around Lander, however, their populations have gone down significantly (per Lauren's observations, at least) 2. The Normal Gossip Episode we discussed is the episode titled 'Til Deb Do us Part with Caroline Moss and Sally Tamarkin 3. Studies and resources: https://pubmed.ncbi.nlm.nih.gov/2405717/ https://pubmed.ncbi.nlm.nih.gov/10837292/ https://pubmed.ncbi.nlm.nih.gov/1548337/ https://pubmed.ncbi.nlm.nih.gov/34198554/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950580/ https://pubmed.ncbi.nlm.nih.gov/34929259/ https://pubmed.ncbi.nlm.nih.gov/29307281/ https://pubmed.ncbi.nlm.nih.gov/11220789/ https://pubmed.ncbi.nlm.nih.gov/34383300/ https://pubmed.ncbi.nlm.nih.gov/34733872/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8092432/ https://pubmed.ncbi.nlm.nih.gov/26135345/

So little time so many climbs. The ever-present struggle when you find yourself on a climbing trip. Add in that your friends probably don't want to do the exact same climbs as you, and you've got yourself a real pickle. In this Snack Break, we're taking you through a guided exercise to help YOU get your plans and priorities straight for your next outdoor climbing adventure. Speaking of getting ready for outdoor adventures - make sure to get on the Sendsgiving wait list! You can get on the list + learn more about Sendsgiving Custom Plans at www.goodsprayclimbing.com/sendsgiving. Take Caitlin's Survey! https://forms.gle/uQsgXVfpRyjQTKUh7 Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching for fall at the link below. https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source=www.caitlinholmes.com Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover Learn about Good Spray Programs! Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio - www.plugtoneaudio.com

If the moonboard were in the cast of Mean Girls - no questions asked, it'd be Regina George. People love it. People hate it. People are obsessed with it. People want to be around it. People want to be as far away from it as possible. Either way, they CANNOT stop talking about it. So in this episode we're cutting through the noise and getting to the truth about the Moonboard. Is it really a 'magical tool'? Is it going to get you injured? Is it impossible to climb on if you're short? What kind of sessions can you do on it? And HOW do you get warmed up to climb on this thing? We're digging into all that and more on this episode of The Average Climber Podcast. Did this episode get you thinking about training? If so, good! Because there's something EXCITING brewing and if you've got a climbing trip planned in November, you'd better listen up. There's a special deal on custom plans going on to help YOU get ready for your November adventures. You can learn about the Sendsgiving Special at this link! www.goodsprayclimbing.com/sendsgiving If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching for fall at the link below. https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source=www.caitlinholmes.com IMPORTANT NOTES, SOURCES, AND LINKS: 1. at the top of the episode Lauren mentions that the red holds are on the 2016 board. That's wrong. It's the 2017! Our bad! Additionally, Lauren mentions being full up on custom plan spots until November. This is true, and also it's a lie. If you're going on a trip for Thanksgiving, there's a deal waiting for you. You can learn about the Sendsgiving special at this link: www.goodsprayclimbing.com/sendsgiving. 2. SAVE THE VAQUITA 3. Lauren's series on Limit Bouldering + tactics you'll use on the moonboard Limit Bouldering Part 1: https://youtu.be/jIgYioCQ4pc Limit Bouldering Part 2: https://youtu.be/GZv959SOmbI Limit Bouldering Part 3: https://youtu.be/r3Jhirhd7bc 6 Indoor Bouldering Tactics: https://youtu.be/dvXofsYWxx4 4. The Moonboard Website for searching problems http://mb.timparkin.net/ 5. Our curated list of shorter climbers to follow on Instagram who share a lot of moonboard problems! https://docs.google.com/document/d/1Y723zvZAcldhKBWh9lrHDVsMMrdBILzs_Z3RqGkY-vE/edit?usp=sharing 6. Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover 7. Learn about Good Spray Programs!

Whether you're projecting the easiest route on the wall, or you're headed to a boulder that's far away from all the other ones, sometimes you don't always have access to the warm-up climbs you want. So what do you do in those situations? In this snack break, we're breaking down strategies for a proper warm-up even if you're climbing in a spot doesn't have the warm-up level climbing you usually look for. RESOURCES + LINKS: Tension Flash Board: https://tensionclimbing.com/product/flash-board-2/ (this is not an affiliate link, we just really like it!) Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! Go here! Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! You can learn all about Good Spray Coaching programs at www.goodsprayclimbing.com Theme music for this episode was created by Devin Dabney. Learn more about the Plug Tone Audio collective by going to www.plugtoneaudio.com.

Like it or not, your mental health impacts your climbing in more ways than you know. From how you deal with failure, to the ways you compare yourself to others, to managing your motivation levels - keeping your mental health in check is foundational to living a fulfilling life (and climbing harder while you're at it). In this episode, we sat down with licensed therapist and mega adventurer, Kelsee Keitel, to get some professional help with the mental health struggles often faced by climbing athletes. You don't want to miss this episode. Resources + links mentioned in this episode: To work with Kelsee as your remote mental health coach, nationwide, visit www.hemlockcoachingservices.com If you are a resident of Indiana and are interested in hiring Kelsee as your therapist (virtually or in person in Indy) visit her therapy website: ⁠www.hemlockcounselingservices.com⁠ To connect further with Kelsee, find her on instagram @kelseekeitel or listen to her podcast: Evergreen Thinking with Kelsee (also a part of the PlugTone Family!) Kelsee's FREE "Therapist or Coach" quiz to determine which kind of service might best serve you: https://kelseekeitelnewsletter.ck.page/fae7f99d4c Like we discussed in the episode, if you're looking for somatic tools to regulate your body before trying to implement all the positive self-talk while your body still feels unsafe, this is an IG account with reels that Kelsee highly recommends! @somaticexperiencingint Boundaries Course - https://kelseekeitel.podia.com/boundaries-for-abundance How to find a Therapist Course - https://kelseekeitel.podia.com/how-to-find-a-therapist-mini-course Ready to build some mental strength to go along with your mental wellbeing? The registration for Muscle Fuel Pro is OPEN! Sign up for this 4-week group coaching program that begins the week of August 21st. But don’t wait, seats are filling up FAST! Register here Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! Go here! Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! You can learn all about Good Spray Coaching programs at www.goodsprayclimbing.com Theme music for this episode was created by Devin Dabney. Learn more about the Plug Tone Audio collective by going to www.plugtoneaudio.com.

Fitting strength training in around climbing can be tough. You know what makes it tougher? A commute to the gym. That's why, this episode will teach you about our five favorite pieces of equipment to help you build an effective strength set-up for your home. One that's so minimal, you can shove in a closet when your mother in law comes to visit. Speaking of building strength, the registration for Muscle Fuel Pro is OPEN! Sign up for this 4-week group coaching program that begins the week of August 21st. But don’t wait, seats are filling up FAST! Register here CUSTOM PLANS: August spots are full, and there is only ONE spot left for a start date in September. Go to www.goodsprayclimbing.com/custom-training-plan to secure your spot. Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! Go here! Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! Resources + products mentioned in this episode.* 1. Force Over Time: a strength + fingers program for climbers: //www.goodsprayclimbing.com/force-over-time 2. Tension Grindstone Hangboard: https://tensionclimbing.com/product/grindstone/ 3. Mounting a hangboard using a door frame pull-up bar: https://www.youtube.com/watch?v=Cu-MrncHpJo&t=2s 4. Rogue Kettlebells (Lauren's favorites): https://www.roguefitness.com/rogue-kettlebells *apart from Force Over Time, we are not financially affiliated with any of these products or companies. We like them, we use them, and want to share them with you.

Forget what those tabloids might say about "too much strength training making you bulky!" The truth is, gaining muscle doesn't happen by accident. It takes work – a lot of it. So don't freak out about getting "too big". Instead, consider this: as you age, your body gradually loses muscle mass - unless you do something about it, of course. That's why, in this week's episode, we're digging into the top three ways climbers hold themselves back from getting that precious muscle mass. Speaking of building muscle, the registration for Muscle Fuel Pro is OPEN! Sign up for this 4-week group coaching program that begins the week of August 21st. But don’t wait, seats are filling up FAST! Save $100 when you use the code MFP100 before July 24th. Register here Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! Go here! While August custom plan spots are full, you can still grab one of the remaining two start dates in September! Go to www.goodsprayclimbing.com/custom-training-plan to secure your spot! Self-guided training more your style? Go here to learn more about training plans from Good Spray! Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! Interested in a training plan, but looking for something self-guided, go here to learn about Good Spray self guided programs! Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more. SOURCES + FURTHER LEARNING: Schoenfeld & Aragon papers on the “anabolic window” https://pubmed.ncbi.nlm.nih.gov/30702982/ https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5 Go to 11:31 of this video for an explanation of lifting for hypertrophy vs. lifting for strength/power: https://www.loom.com/share/8d82c50a7d484bd89b0b9aff6af18bba

This episode we're taking the time to help you with your questions and give you some tips to help with the woes of eating while camping. From non-perishable protein sources, to master online order schemes, to our top food planning tips, this episode will get you ready for your next camp cooking extravaganza! Resources mentioned in this episode: - Greens First Pro Powder (no affiliation we just like it!) - Climber's Nutrition Guide to Roadtrip Fueling Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! Go here Mark your calendar - the Muscle Fuel Pro Group Coaching pre-sale starts on July 17! Interested in snagging an August Custom plan with Lauren? Go to www.goodsprayclimbing.com/custom-training-plan to secure your spot! Self-guided training more your style? Go here to learn more about training plans from Good Spray! Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! Interested in a training plan, but looking for something self-guided, go here to learn about Good Spray self guided programs! Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Weekend climbing trips can be in-tents...... heh? get it? So in this episode, we're breaking down our top eight tips for maximizing your camping and climbing endeavors. From Caitlin's best food prep tips, to tactics for weekend climbing, to our must-pack reminders, this episode is jam packed with practical tips for your next camping adventure! Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! https://cvhnutrition.typeform.com/to/vtvdMimd Mark your calendar - the Muscle Fuel Pro Group Coaching pre-sale starts on July 17! Interested in snagging an August Custom plan with Lauren? Go to www.goodsprayclimbing.com/custom-training-plan to secure your spot! Self-guided training more your style? Go here to learn more about training plans from Good Spray! Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! Interested in a training plan, but looking for something self-guided, go here to learn about Good Spray self guided programs! Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

In training you can get into virtuous cycles or vicious ones... And one of the most insidious cycles happens when you have an all or nothing mindset towards training "if it isn't perfect and I can't do it all, I'm not doing any of it!" In this snack break, we're going to help you break that vicious cycle and learn to keep going - even when life feels like it's too chaotic to make time for training. Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! https://cvhnutrition.typeform.com/to/vtvdMimd Interested in snagging an August Custom plan with Lauren? Go to www.goodsprayclimbing.com/custom-training-plan to learn more and secure your spot. Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! Interested in a training plan, but looking for something self-guided, go here to learn about Good Spray self guided programs! Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

When you're going on a trip (a non-climbing trip, that is) - whether it's a beachy getaway, a work conference, or you're headed to a family reunion; the way you approach training and nutrition probably has to change. So do you light your usual routines on all fire when you're away? Should you rigidly cling to what you normally do? Or something in between? In this episode, we're highlighting the top 8 struggles we see climbers deal with when it comes to training, nutrition, and travel - and how to deal with them. That way, you can find what works for YOU while you travel. IMPORTANT REMINDER: tomorrow is the LAST DAY to ge 25% off a Crush It app plan! Use the code 'SUMMERCRUSHIN' at checkout to get your discount. Crush It Sport Climbing: www.goodsprayclimbing.com/crush-it-sport-climbing Crush It Bouldering: www.goodsprayclimbing.com/crush-it-bouldering Want to know how you can use periodized nutrition to your advantage and create a plan for your seasons? Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now: https://dirtbagnutritionist.podia.com/seasonal-send-masterclass Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more. Interested in the cognitive benefits of exercise? Check out these studies: 20 minute bout of aerobic exercise boosts cognitive flexibility SOURCE: Heath, M. & Shukla, D. (2020) Frontiers in Psychology, 11, 1106 Aerobic exercise increases attention regulation and working memory. Source: Ludyga, S., Gerber, M., Brand, S., Holsboer-Trachsler, E., & Puhse, U. (2016) A meta-analysis. Psychophysiology, 53(11), 1611-1626. Also, shout out Dr. Karin Nordin of Body Brain Alliance for her resources and education in improving exercise adherence (from whom we learned of these studies). Check out her resources at www.bodybrainalliance.com

Heel hooking: there's more to it than meets the eye - well, the foot? Whatever. In this episode, you'll have your mind blown by the sneaking ways you're biffing your heel hooks. Let's fix it, shall we? If building your climbing skills is on your agenda, then get excited for the Crush It sale starting on June 15th. You can get 25% off a Crush It App plan. Use the code SUMMERCRUSHIN at checkout! Go here to grab your plan: www.goodsprayclimbing.com/self-guided-climbing-programs NOTE: July custom plan spots are full, but there are still spots available for August. www.goodsprayclimbing.com/custom-training-plan Want to know how you can use periodized nutrition to your advantage and create a plan for your seasons? Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now: https://dirtbagnutritionist.podia.com/seasonal-send-masterclass If you're not sure how this will help you level up your fueling strategy, join Send Camp, a free 3-day email workshop for a crash course in seasonal planning! Sign up here: https://mailchi.mp/caitlinholmes/seasonal-send-workshop Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! Support us on Patreon! Additionally, we love when athletes can receive quality in-person climbing coaching! If you're in the Salt Lake area, check out coach Nate Drolet. Reach out to him at [email protected] for more information. The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

You might think you have a liberated mindset towards food, but do you? Do you really? In this episode we unpack the sneaky ways diet culture might be influencing your relationship with food (that you might not even think about). There's a difference between caring about your nutrition and being overcome by perfectionist tendencies - sometimes this line is finer than you think. So strap in and get ready for some reflection. No matter where you are in your nutrition journey, this episode will pack a punch. Want to know how you can use periodized nutrition to your advantage and create a plan for your seasons? Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now: https://dirtbagnutritionist.podia.com/seasonal-send-masterclass If you're not sure how this will help you level up your fueling strategy, join Send Camp, a free 3-day email workshop for a crash course in seasonal planning! Sign up here: https://mailchi.mp/caitlinholmes/seasonal-send-workshop And if you're excited about getting your training together, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can join the waitlist for these programs here. (wait listers get access to these programs a week before everyone else!) Learn more about Good Spray programs here. Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday! Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

If you started training two weeks before a climbing trip, we'd probably look at you a little funny... You might be surprised to know that you should look at your approach to nutrition in a similar way. In this Snack Break we're checking out what it means to plan your nutrition around a performance objective so you aren't caught unprepared when it counts. Want to know how you can use periodized nutrition to your advantage and create a plan for your seasons? Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now. And if you're excited about getting your training together, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can join the waitlist for these programs here. (wait listers get access to these programs a week before everyone else!) Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more. Instagram Resources for this episode: Seasonal Planning Guide [IG Post] from Lauren Matching your nutrition with your Training from Caitlin

Being a climber isn’t the same as being a competitive weight lifter. Or a marathon runner. So why would we train like it is? In this episode we’re taking a look at periodization - or the way we intentionally manipulate our training to elicit specific adaptations. And spoiler alert, as climbers, the way we periodize our training should be designed to fit the demands of our sport - not someone else's. The good news - this training methodology also offers you the flexibility for climbing outside, doing other sports, and for life to throw a wrench in our plans. This episode will open your eyes to a better way to train. And if this type of programming gets you excited, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can learn more about these programs at www.goodsprayclimbing.com/store. Periodization applies to your nutrition, too. And, whether you realize it or not, nutrition that isn't matched to your training could be setting you up for poor adaptations, inconsistent performance, and chronic injuries. So don't let your nutrition be what holds you back - Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now. Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more. SOURCE MATERIAL FOR THIS EPISODE: 1. Logical Progression: Using Nonlinear Periodization for Year-Round Climbing Performance by Steve Bechtel, 2017 2. Logical Progression: Building Training Programs for Year-round Climbing Performance by Steve Bechtel, 2020

You might think you're doing this, but there's a good chance you actually aren't. What are we talking about? Deliberate practice. In this episode we discuss how to shift your mindset from a performance to a practice focus to learn more and become a better rock climber. While both are valuable ways to frame your climbing sessions, many climbers spend too much time focused on performing and not enough time focused on honing and acquiring new skills. But that ends today, because you're about to get the 411 on improving your approach to skill practice. And if improving your climbing skills has you excited, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can learn more about these programs at www.goodsprayclimbing.com/store. Whether you’re training this summer or going all out on projects, your nutrition shouldn’t be what holds you back. Apply to work with Caitlin this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Link: https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more. Also, if you're looking for in-person coaching in the Salt Lake area - I highly recommend reaching out to Nate Drolet. Reach out to Nate via email at [email protected].

For some climbers - especially those who participate in multiple climbing disciplines - it can be tough to manage expectations. It might feel like you're supposed to be good at everything all the time. Or that you should be able to perform your best constantly. And that any nutrition strategy you adopt should be something you stick with forever and always. Perhaps that's working for you. Or perhaps this feels like a treadmill you can't get off of. If these struggles sound familiar then this episode is a must-listen. It turns out that there's a more sustainable way to approach your climbing training and nutrition. Enter, seasonal programming. And if you're looking for a more sustainable approach to training - get excited because Good Spray is coming out with upgraded programming this June. But to make these as helpful as possible - we need your feedback. Fill out the survey below for a chance to win a free training plan! https://docs.google.com/forms/d/e/1FAIpQLSdr6zkF2t_Y496pVJ0FVpj-B8lrJyX6SEcQC9Yn1B7N8MTtqg/viewform Whether you’re training this summer or going all out on projects, your nutrition shouldn’t be what holds you back. Apply to work with Caitlin this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Link: https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

A continuation of our previous episode on endurance, we're digging into some more details about what endurance progression can look like over a 12 week training cycle - yep, even if you're a boulderer. Make sure to check out our previous endurance episode before diving into this! And if navigating the ocean of endurance session options is making your head spin, then get excited because Good Spray is cutting through the noise. We're in the process of updating our self-guided training programs that take the decision fatigue out of training! But to make these programs as awesome as possible, we need your help! So, if we could have two minutes of your time, fill out this survey... If you do, you're entered into a training plan raffle! https://docs.google.com/forms/d/e/1FAIpQLSdr6zkF2t_Y496pVJ0FVpj-B8lrJyX6SEcQC9Yn1B7N8MTtqg/viewform Whether you’re training this summer or going all out on projects, your nutrition shouldn’t be what holds you back. Apply to work with Caitlin this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Link: https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source RESOURCES: Rhythm intervals Logical Progression: Using Non-Linear Periodization for Year-Round Climbing Performance by Steve Bechtel Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Are you a boulderer wondering if endurance training even applies to you? Or maybe you're a sport climber seeking out ways to get better at being pumped? Endurance development is a little more complex than meets the eye. In this episode we're taking a tour of all the flavors and facets of endurance for rock climbers. You'll leave with a well-developed understand of endurance - guaranteed! If getting your endurance training right is of interest to you, then get psyched because there are some new training offerings in the works at Good Spray! And to make these programs as awesome as possible, we need your help! So, if we could have two minutes of your time, fill out this survey... If you do, you're entered into a training plan raffle! https://docs.google.com/forms/d/e/1FAIpQLSdr6zkF2t_Y496pVJ0FVpj-B8lrJyX6SEcQC9Yn1B7N8MTtqg/viewform Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. RESOURCES AND NOTES: Logical Progression: Using Non-Linear Periodization for Year-Round Climbing Performance by Steve Bechtel *Note from Lauren: FYI, around 32 mins I refer to the anaerobic lactic system as the anaearobic alactic system. As our dear Hannah Montana boldly declares "everybody makes mistakes!". Running and climbing series https://goodsprayclimbing.com/running-and-climbing-part-1-can-running-help-your-climbing/ Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Dreaming about outdoor climbing season? Excited to stand on a ridgeline looking at fields of wildflowers? Ready for more walks in the woods? While all that sounds lovely in theory, some of it can actually suck if you suffer from seasonal allergies. So in this episode, we're taking you through some nutrition interventions to support you during allergy season. So listen in, and don't spend a day at the crag blowing your nose, alright? And if you're ready to dive deeper into managing your seasonal allergies, Caitlin has you covered. You can snag the brand new, seasonal allergy e-book right here: https://dirtbagnutritionist.podia.com/athlete-s-nutrition-guide-seasonal-allergies Additionally, please take a moment to fill out the Good Spray Self-guided plan survey! By filling out the survey, you have a chance to win a free, self-guided training plan! https://docs.google.com/forms/d/e/1FAIpQLSdr6zkF2t_Y496pVJ0FVpj-B8lrJyX6SEcQC9Yn1B7N8MTtqg/viewform Interested in taking a holistic approach to your climbing? Then check out your Good Spray Training options. Go to www.goodsprayclimbing.com/coaching to learn more. Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

One of the biggest struggles we support athletes with is managing our relationship with climbing and training when life gets messy. It seems like we should be able to compartmentalize and make our climbing goals happen no matter what, right? But is that a reality? And is that truly the best way to move through life and climbing? In this episode, we're digging into all that and more. We are so thrilled to give you this very special episode with our dear friend and mentor, Chelsea Murn. This episode feels like a really good sleepover chat that is also extremely informative. If you're ready to learn how to climb hard while being a whole ass person, you'll want to give this a listen. Find Chelsea at www.expandwithchelsea.com Use the code ALITTLELESSAVERAGE for $200 off her signature brain rewiring program, Synergy Find Synergy here: https://www.expandwithchelsea.com/offers/LKY8cpjn?coupon_code=ALITTLELESSAVERAGE 22 Day meditation freebie: https://www.expandwithchelsea.com/22-day-meditation-challenge Interested in taking a holistic approach to your climbing? Then check out your Good Spray Training options. Go to www.goodsprayclimbing.com/coaching to learn more. Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Take the Climbing Theme Song Quiz! Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

You probably want to climb your best when you go outdoors, but how can you prepare for the unique demands of outdoor climbing if you mainly have access to climbing in a gym? While climbing outside is the primary way you'll get better at - well, climbing outside, don't stress. There are still plenty of methods you can use in the gym to get prepped. In this Snack break we're evaluating outdoor preparation from all angles and giving you two tips you can use in your gym right now! Interested in taking a holistic approach to your climbing? Then check out your Good Spray Training options. Go to www.goodsprayclimbing.com/coaching to learn more. Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Take the Climbing Theme Song Quiz! Support us on Patreon! Further reading: https://www.powercompanyclimbing.com/blog/2019/7/21/redpoint-tactics-applying-the-art-of-the-second-try-send The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Whether you're a plant-based athlete or you're more of an omnivore, this weeks' episode is for you. We took your questions on protein and packed them into this highly actionable episode. Whether you're confused about how much protein to eat on rest days, or what to do if eating protein has you stuffed, we've got your back! Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Looking for support with the training side of the equation - you're in luck! The Good Spray custom training plan sale starts today. From March 30 - April 1, you can grab a 12 week custom plan for $100 off. Spots for April, May and June are extremely limited grab your spot before it's gone. www.goodsprayclimbing.com/store Use the code SPRINGTRAINING at checkout to get your discount! Take the Climbing Theme Song Quiz! Support us on Patreon! The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

When it comes to nutrition, the number of health-promoting foods you could consume in a day is pretty overwhelming. You need protein - but also carbs, fats, vegetables, and fiber! The list goes on. Here at the Average Climber Podcast, we've found that a well-made smoothie can be a fast and easy way to pack a hefty nutritional punch. So in this episode, we're giving you a masterclass on making quality smoothies to benefit you as a human and an athlete. Looking for other ways to level up your climbing? We've answers for you. First of all, Good Spray is having a custom training plan sale starting March 30. To get early access to the sale (and a better shot at snagging a spot), make sure to get on the waitlist! Join the waitlist: https://goodsprayclimbing.ck.page/customplanwaitlist The last day to apply for Bloom, an 8-week group coaching experience for active women, is Monday March 27th. Caitlin co-hosts this with fellow CNS, Emily Smith, and they're sharing all things nutrition through the lens of women’s health in topics including mood, performance, gut health, sleep, stress, and more. Apply now: https://dirtbagnutritionist.podia.com/bloom-group-coaching-experience The Average Climber podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

It's another Plug Tone Crossover Episode! Today we put Ryan Devlin, host of The Struggle Climbing Show in the hot seat. We discuss all that he's learned from the countless A-list pros he has interviewed and how he's applied these lessons to his own climbing - with great results, we might add. While we can't do everything like the pros, there are certainly some great lessons to be learned. You can check out the Struggle on instagram @thestruggleclimbingshow and catch The Struggle wherever you get your podcasts! Want to learn more about working with us? You can go to www.goodsprayclimbing.com to learn all about working with Lauren. or www.dirtbagnutrition.com to get the low down on working with Caitlin. Don't forget to check out Bloom, an 8 week group coaching experience for hormonal health! Looking to support the podcast in other ways? You can subscribe for $8/month over on our Patreon. This podcast is a part of the Plug Tone Audio Collective, go to www.plugtoneaudio.com to learn more.

In this Snack Break, we're crowdsourcing the best tips we received on climbing and training in the cold. From layering, to eating, to "whacky-but-it-works" tactics - we're bringing you the good stuff from our very own Average Climber Community. If you're sick of cold weather shutting you down, you had better give this a listen. Want to learn more about working with us? You can go to www.goodsprayclimbing.com to learn all about working with Lauren or www.dirtbagnutrition.com to get the low down on working with Caitlin. Looking to support the podcast in other ways? You can subscribe for $8/month over on our Patreon. This podcast is a part of the Plug Tone Audio Collective, go to www.plugtoneaudio.com to learn more.

On this episode of the we're talking send temps. Is the cold really ideal for sending? What nutritional changes do you need to make if it's cold? How does the cold impact your hands - and does this effect differ between men and women? Bundle up, we're digging into all that and more as we explore cold weather climbing and training! Work with Caitlin: www.dirtbagnutritionist.com Work with Lauren: www.goodspraycoaching.com What's your climbing theme song - take the quiz! Support us on Patreon. The Average Climber Podcast is a part of the Plug Tone Audio Collective. Go to plugtoneaudio.com to learn more. Sources: https://www.tandfonline.com/doi/full/10.1080/2331205X.2019.1667199 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390419/ https://www.raynauds.org/2022/07/20/research-confirms-womens-hands-are-colder-than-mens/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4580940/ https://www.climbing.com/skills/science-friction-the-truth-behind-perfect-climbing-conditions/

It's high time for some more myth busting and in this episode we're breaking down three common misconceptions about SNACKING. Is snacking good? Bad? Should we stop doing it? We'll answer all that in more in this Snack Break. In other news, we have something pretty SWEET to tell you about. As of today, February 23, the Breakthrough Kickstart Bundle is on sale! Inside of the kick start bundle you'll receive 1:1 guidance for both your training and nutrition, as well as your very own self-guided training plan to follow. The best part? This bundle is being offered at a steep discount. Move quick, this bundle is only available for the next 48 hours. You can grab your kickstart bundle over at www.goodsprayclimbing.com/store Only 10 spots are available. Grab one before it's gone! Looking to support the podcast in other ways? You can subscribe for $8/month over on our Patreon. This podcast is a part of the Plug Tone Audio Collective, go to www.plugtoneaudio.com to learn more.

In January 2023, the gals took a trip to Hueco Tanks. Caitlin, the OG, showed Lauren around and visited old projects. Lauren on the other hand, got a crash course in climbing in Hueco. This snack break gets into the mind games of visiting old projects, checking out a totally new area, and developing new skills via both strength and practice. Whether you're visiting Hueco or you're looking at some short climbing trips yourself, there's a lot to learn in this short episode. Also, as a reminder, today February 9, 2023 is the last day to apply for Breakthrough and cash in on the early bird discount ($400 off, baby!). To learn more, go to www.breakthroughclimbing.com Submit your application here. Music for this episode by Devin Dabney. The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. To learn more about how to work with Plug Tone, go to www.plugtoneaudio.com.

Many athletes pick a season for a solid 12 week long training cycle -- wintertime being a particularly popular time of year to train. In this episode, we're give you our top 6 tips for getting the most out of a training cycle - nutrition advice included. If you're looking to make the most out of your training, this episode is for you. ... and speaking of optimizing your training, don't forget that Breakthrough Group Coaching is open for enrollment. If you apply by February 9th you can get $400 off! Go to www.breakthroughclimbing.com to learn more. Support us on Patreon. The Average Climber Podcast is a part of the Plug Tone Audio Collective. Go to plugtoneaudio.com to learn more. Sources for this weeks' episode: Arch Phys Med Rehabil. 1954 Jul;35(7):420-6. A study of production and evaluation of muscular hypertrophy. McMORRIS RO, ELKINS EC. [adaptation persistence study in 6 week vs. 12 week training programs]

The next round of Breakthrough starts on February 20th. To get you in the know about all this program has to offer, we recorded an episode about it. To learn about who Breakthrough is for, what you'll gain from the program, and how it all works, give this episode a listen. Early bird registration for Breakthrough starts on January 27, 2023. Early bird registrants will receive $400 off enrollment. To learn more and apply go to www.breakthroughclimbing.com. Music for this episode created by Devin Dabney. The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

What do you need to do to build muscle for climbing? Should you be putting on muscle at all? How does your nutrition need to change to build muscle? And what does strength training look like if muscle growth is on your mind? If you’ve ever wondered about any of these questions, listen up. This episode is for you. And if taking a holistic approach to climbing is intriguing to you, then get excited for Breakthrough, a 12 week group program combining custom training and personalized nutrition. You can learn more about Breakthrough here. Get $400 off during early bird enrollment, starting January 27, 2023. Sources for todays’ episode: https://www.strongerbyscience.com/high-versus-low-load/ ​​https://www.strongerbyscience.com/research-spotlight-fiber-type-hypertrophy/ https://pubmed.ncbi.nlm.nih.gov/29016473/ https://pubmed.ncbi.nlm.nih.gov/28834797/ https://pubmed.ncbi.nlm.nih.gov/34769755/ https://pubmed.ncbi.nlm.nih.gov/35947512/

It's that time of year again, where the entire internet is yelling at you to do better in the New Year. In the spirit of improvement, we want to share a few things we've learned in our own goal setting ventures. If you're ready to hear the tea on how we've changed our approaches to setting goals, you'll want to listen in. Don't forget to sign up for Protein Pals! You can register here to join in on this fun, two week accountability group to help you improve your nutrition. If the combination of both training and nutrition goals sounds enticing to you, then check out Breakthrough, our signature 12 week group program. Early bird enrollment starts January 27, 2023. The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to plugtoneaudio.com to learn more. Sources mentioned: @karinnordinphd on instagram Hengchen Dai, Katherine L. Milkman, Jason Riis (2014) The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science 60(10):2563-2582. https://doi.org/10.1287/mnsc.2014.1901

Building strength supports your climbing. From mitigating injuries to helping you do hard moves, getting stronger will help you be a better climber and athlete. The good news is, there are many ways to go about strength training - the bad news? All of the options can get pretty damn confusing. In this episode we're answering your questions to help you get from confused to confident. If this got you excited about strength training, don't forget to check out Force Over Time, a strength & fingers program for climbers. Use the code HOKEYPOKEY for 10% off. Got muscle building on the brain? Look no further than Body Comp Pro. If you're ready to leverage smart nutrition to sustainably alter your body composition, this is the course for you. Click here for more information on this exciting, new course. Also, we're so excited to announce that our holistic group program, Breakthrough is coming back for Round 4 this winter! More details to come. You can learn more about the program here: www.breakthroughclimbing.com Want to support the podcast? Find us on Patreon! www.patreon.com/averageclimberpodcast The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. To learn more about working with Plug Tone, go to www.plugtoneaudio.com.

The media surrounding health and fitness always seems to take a turn for the toxic around this time of year. So in this Snack Break, we're clapping back - and giving you four helpful tips for navigating your training and nutrition throughout the holiday season. [Spoiler alert, we won't be telling you to "earn your Christmas cookies"] Also, we're so excited to announce that our holistic group program, Breakthrough is coming back for Round 4 this winter! More details to come. You can learn more about the program here: www.breakthroughclimbing.com Additionally, we like giving you presents, so here's a little Home for the Holidays Strength session.You can grab the download here (this is something you can do with minimal time and almost no equipment!) Want to support the podcast? Find us on Patreon! www.patreon.com/averageclimberpodcast

Ever felt like your body could climb harder if your head wasn't getting in your way? If so, you aren't alone. Which is why this weeks' episode is all about mental game. This topic is so important that we brought in guest expert and coach, Karly Rager to talk about it. Karly is a climbing coach specializing in headgame and mental performance and she's about to change the way you look at improving your mental skills. Want to learn more about Karly and her team? Check out her website and courses below: www.projectdirectcoaching.com Harness your Headspace Foundations of Flow Support us on Patreon: www.patreon.com/averageclimberpodcast The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

In this snack break, we're featuring our honored guest Emily Smith MS, CNS, The Outdoor Nutritionist. Armed with the knowledge of not one, but TWO nutrition professionals, we're diving into what you need to know about body composition. Speaking of body composition, if this episode tickled your fancy, this is just the tip of the iceburg. There is a lot more to learn inside of Body Comp Pro, a course all about body composition: You can grab the course here: https://theoutdoornutritionist.podia.com/body-comp-pro-course And if you want to learn more about working with Emily, check her out on Instagram @theoutdoornutritionist or over on her website: www.theoutdoornutritionist.com/ Support us on Patreon. Music for the episode created by Devin Dabney. The Average Climber Podcast is a part of the Plug Tone Audio Collective.