The Average Climber Podcast

Dr. Evan Ingerson is back and this time we're tackling CORE TRAINING FOR CLIMBERS. Get the perspective of a physical therapist (Evan) and a coach (Lauren) as they dissect the big questions of core training like... - Should your core training be climbing specific? - How can you tell if your core is "low hanging fruit"? - What are the most common core training mistakes climbers make? We're covering all that and more - core up and tune in. WORK WITH EVAN: www.theclimbingproject.com Email him: evan@rockrehab.co Bunkie test: https://youtu.be/nMWiRSh7VhU Evan's favorite core exercises: https://youtu.be/jUVkrwxfQ9E ADDITIONAL LINKS: PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew If you've submitted a review that we've read on the show - fill out this form to claim your sticker! https://forms.gle/yt72CVpfLHY396aW7 Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Should you take a week off or keep climbing on that tweaky finger? If a move makes your shoulder hurt a LOT but it feels fine 5 minutes later, what does that mean? If injury and pain feel confusing (or frustrating) to you - which is understandable - this episode with Climbing DPT Evan Ingerson is right up your alley. He has been working with climbers for 9+ years, climbing for 25 years, and was a multi-year youth national competitor. We are so excited to bring Evan's expertise and impeccable bedside manner to the Average Climber Pod. WORK WITH EVAN: https://rockrehab.co/about Email him: evan@rockrehab.co Ted Talk on chronic pain as recommended by Evan: https://youtu.be/gwd-wLdIHjs?si=nd5bmtzquVdLWIjX PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: If you've submitted a review that we've read on the show - fill out this form to claim your sticker! https://forms.gle/yt72CVpfLHY396aW7 Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

If you're someone who trains in the evenings after a long day of work - we see you, we feel you, and we know that some afternoons get totally off track. In this episode we're guiding you through the process of saving yourself from saying "eh, I'll just move that session to tomorrow". If you ever struggle with evening training motivation - this is for you. PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: If you've submitted a review that we've read on the show - fill out this form to claim your sticker! https://forms.gle/yt72CVpfLHY396aW7 Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

This episode features some b roll that we recorded for the hell of it. For those of you looking for some nutrition help when you're thinking about big days out in the elements, this episode will have some tasty tips for you. Plus, if you're one of those climber-runner types - this episode has plenty of nutrition tips you'll want to tune in for. *A NOTE ON THE RACE ELEVATION* Lauren still does not have feedback from the race organizers; however despite what Lauren's topography explorations on the Gaia app, the race elevation gain was more like 2400 feet. Lauren asked around what a few other racers' watches said and that seemed to be the approximate consensus. Lauren notes that it was overall a pleasant surprise.  PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: If you've submitted a review that we've read on the show - fill out this form to claim your sticker! https://forms.gle/yt72CVpfLHY396aW7 Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Ever wondered what it's like to boulder in France? What if your rest days could be a day trip to Paris? In this episode Caitlin is giving us all the details on her recent trip to Fontainebleau. This episode is two parts travel guide and one part chat between two good friends. If you're looking for climbing trip ideas, tune in ASAP. PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com  

With the limitless options for how you can climb something, it's understandable that you might be looking over your shoulder every now and again for beta that feels better. So how do you decide if you need to ditch your beta for an upgrade, or stick with it and try harder? We're serving up 6 tips to help clear that up. PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

In this snack break, we're talking about - you guessed it: SNACKS. Our top 10 favorite snacks to eat outside and why. If you're looking for some inspo for your next trip to the grocery store, look no further - we've got you covered.  Register now for THE CREW! Last day to enroll is 4/11/25. LAUREN LINKS: 1. Get on Lauren's newsletter for a chance at FREE COACHING! 2. Sign up for the Fast Track Movement Course Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com  

Today we have a big, bad listener Q&A episode covering topics like: - how to start from square one when it comes to fear management - what to do if you're always starving when you climb outside - the deal with caloric deficits + climbing training - how to get an effective route session done in 90 minutes or less - preventing burnout and MORE. Thanks to all who submitted their questions, we appreciate you! Register now for THE CREW! Resources mentioned:  1. Follow Lauren's behavior change coach, Jimena on instagram @jime.ramirez.coaching 2. Up down ups by Power Company Climbing CAITLIN LINKS: 1. Join Caitlin's Newsletter for April Hydration Bingo! LAUREN LINKS: 1. Get on Lauren's newsletter for a chance at FREE COACHING! 2. Sign up for the Fast Track Movement Course Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

If you feel as stiff as a board and it sucks to walk down the stairs, we need to talk. In this episode we're tackling the topic of delayed onset muscle soreness. How to prevent it and what to do if you're experiencing it. HINT: managing and preventing DOMS may require tweaks to your training and nutrition. Tune in! RPE Training: https://youtu.be/yZ1YdfyRX8o CAITLIN LINKS: 1. Join Caitlin's Newsletter LAUREN LINKS: 1. Get on Lauren's newsletter for a chance at FREE COACHING! 2. Sign up for the Fast Track Movement Course Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Should we be sharing Lauren's signature coaching framework on air for all to hear? Top chefs would tell us to keep the secret recipe under-wraps. But, eh, we aren't the type to gate keep. If you've ever felt overwhelmed, unsure, or confused about decisions in your programming - this episode is for you. You're about to learn a process that will take your training from fuzzy to focused. CAITLIN LINKS: 1. Vault Sale is on NOW 2. Join Caitlin's Newsletter LAUREN LINKS: 1. Get on Lauren's newsletter for a chance at FREE COACHING! 2. Sign up for the Fast Track Movement Course Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

If we could wave a magic wand and give every climber three nutrition skills - this is what we'd pick. Tune in to hear all about them. Do you have these skills, or if could you use a tune up?   CAITLIN LINKS: 1. Get on the Resource Vault NOW 2. Join Caitlin's Newsletter LAUREN LINKS: 1. LAUREN'S SECRET LIST OF MYSTERY AND RIDDLES 2. Get on Lauren's newsletter for a chance at FREE COACHING! Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

When you start training - you expect to see shifts in the weights you can lift, what edge you can hang on, and the amount that you can climb. Maybe you even see progress in how quickly you can climb certain grades. But there are some other changes you might notice too - in your energy levels, your appetite, and in your body itself. In this episode, we're taking a look at the way's your body might change (on the inside and the outside) as you train hard and fuel yourself accordingly. CAITLIN LINKS: 1. Get on the Vault Sale waitlist!  2. Join Caitlin's Newsletter LAUREN LINKS: 1. LAUREN'S SECRET LIST OF MYSTERY AND RIDDLES 2 Join Lauren's 1:1 Waitlist [next availability est. March 2025] 3. Get on Lauren's newsletter for a chance at FREE COACHING! Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

In terms of things climbers say they "should" be doing - mobility work is top of mind. If you've been pondering becoming someone who stretches regularly - for your climbing or your general wellbeing, these five tips are guaranteed to help you develop a focused, effective stretching practice.   Resources Tom Merrick's YouTube Channel Mercedes Pollmeier's YouTube Channel What is a developpe in ballet? We don't want to ruffle your feathers, but we do want you to get better at climbing, improve your nutrition, and have an enjoyable time while you do it. And if that takes some feather ruffling, then... *Boxing announcer voice*

We don't want to ruffle your feathers, but we do want you to get better at climbing, improve your nutrition, and have an enjoyable time while you do it. And if that takes some feather ruffling, then... *Boxing announcer voice*

If you ask Chat GPT for nutrition advice - will you get the guidance you need? Or are you entering the danger zone. This week, Caitlin is reviewing a climbing focused nutrition plan from Chat GPT. Come for Caitlin's verdict, stay for the actionable tips (and Lauren's relentless razzing of our proverbial AI overlords).  CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1 Join Lauren's 1:1 Waitlist [next availability est. March 2025] 2. Get on Lauren's newsletter for a chance at FREE COACHING! Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Everyone loves to talk about macros - so we decided it was high time the micronutrients get some love. In this episode we're teaching you about the color of food and the specific nutritional function of each color of the rainbow. If you know you need to get more fruits and veggies in (but you aren't exactly sure how or why) - this is the perfect listen.  CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1 Join Lauren's 1:1 Waitlist [next availability est. March 2025] 2. Get on Lauren's newsletter for a chance at FREE COACHING! Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

This week we decided to figure out if Lauren is going to be out of a job soon. We asked Chat GPT to write us a training program - specifically focusing on finger strength and endurance training.  Will coaches be ousted by ChatGPT? Or will humanity reign supreme? Tune in to find out and get our thought's on Chat GPT's training expertise. LAUREN LINKS: 1. Sunset sale: self guided programs for 15% off before they go away forever! 2 Join Lauren's 1:1 Waitlist [next availability est. March 2025] 3. Get on Lauren's newsletter for a chance at FREE COACHING! CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

During our holiday hiatus - we got a question that really stuck out to us. "It feels like my climbing partners don't always fit with the way I want to approach climbing. How do I find the right partners for me?" We took that question and ran with it.  In this episode we're talking partnerships vs. friendships, what to look for in a climbing partner, the red flags we'd avoid, and how to build community. Good climbing partnerships don't just happen - it takes work. Tune in to hear how it's done. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1. Sunset sale: self guided programs for 15% off before they go away forever! 2 Join Lauren's 1:1 Waitlist [next availability est. March 2025] 3. Get on Lauren's newsletter for a chance at FREE COACHING!   Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Lauren here. I'm writing a special note about my dear friend and co-host, Caitlin. I'm so proud to call this woman my friend and I am THRILLED for the direction she is taking things. It takes so many guts to make changes to your business and I'm so excited for what's to come. Tune in to find out about Caitlin's BIG REVEAL.  CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1. Sunset sale: self guided programs for 15% off before they go away forever! 2 Join Lauren's 1:1 Waitlist [next availability est. March 2025] 3. Get on Lauren's newsletter for a chance at FREE COACHING!   Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Ask and you shall receive. In this episode we're answering questions submitted by climbers just like you. We're talking....

We're taking a little break, but don't worry - we'll be back on January 9th. In the meantime, make sure to fill out this short survey and let us know what you want to hear on the show in 2025. We can't wait to hear from you! ❤️ https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform

This is one of the MOST requested episode topics and we are finally getting it done: an episode specifically for the indoor focused climber. Whether you're just gym-bound for the winter or indoor climbing is your main gig, this episode is for you. RESOURCES MENTIONED:  THE HARD TRUTH BY KRIS HAMPTON Limit bouldering mini course LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist [next availability est. March 2025] 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement Course for FREE!   CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map   Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Ever look at videos of yourself climbing and feel unsure about what to do with it? Whether you're trying to figure out why you keep falling on a certain move, or you simply want to climb something better - improving your video review skills will be a big help.  So in this episode, we're giving you three things to do when you check out your climbing videos that will help you learn more and get better.  Want Lauren's eyes on your climbing, grab an ELEVATE AUDIT.

With a combination of 9+ years of working with clients, we've seen a thing or two. In this episode we're sharing the top 10 things our most successful clients do in their training and nutrition - for maximum gains, and overall satisfaction.  CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist [next availability est. March 2025] 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement Course for FREE!   Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

If weird stomach aches and other gastro issues have you down, this episode is a must-listen. We're talking you through the top three signs that your gut microbiome needs some work.  Hint: it probably isn't "just stress"

As we head into the holiday season, you might be feeling the pressure. Family gatherings, travel, putting lights on the house - you name it. For many climbers, December becomes a month where their approach is a little more low-key. That's where maintenance comes in - for your training AND your nutrition. In this episode we're giving you the 411 on what it looks like to maintain.  CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement Course for FREE!   Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com   HYPERTROPHY RESOURCES:  Is regional hypertrophy predictable? Research Spotlight: Load-dependent fiber type specific hypertrophy? Sarcoplasmic Hypertrophy is Real, but is it Relevant? Donkeys and Elephants: How we got here

On this episode we're discussing the truth around some common Halloween candy tropes, and Caitlin has to weigh in on if she thinks it's fact or fiction. So join in for the fun, and don't be surprised if you learn a thing or two yourself.  CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1. Take this quick survey for a chance to win a $25 visa giftcard! 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Get the Fast Track Movement Course for FREE!   Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

This episode is all about misconceptions in training and nutrition. We're giving you the top 10 things climbers assume they're struggling with (and why they're usually wrong). From hamstrings to protein, to power endurance, we're covering a LOT of ground in this episode - strap in.   LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Sign up here to receive the special edition, private podcast for Sport Climbers! 4. Get the Fast Track Movement Course for FREE! CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map   Additional Links: VELOCITY PULLS EXPLANATION https://www.youtube.com/watch?v=AuKYiD0_PZg&t=191s Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Cold and flu season are upon us. And you know what will stop you from crushing faster than anything else? GETTING SICK. It sucks. So this week we're bringing you Caitlin's top tips to keep your immune system ready for battle this cold and flu season. LAUREN LINKS: 1. Register for Sendsgiving! 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Sign up here to receive the special edition, private podcast for Sport Climbers! CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map 3. Work with Caitlin www.caitlinholmes.com   Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

What type of outdoor climber are you? You're about to find out. In this episode we're discussing the three ways that climbers most commonly interact with climbing outdoors, the struggles these climbers have, and some tips to help you through them.  Whether you're outside constantly or barely get to touch real rock, you're going to LOVE this episode. LAUREN LINKS: 1. Get details on Sendsgiving! 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Sign up here to receive the special edition, private podcast for Sport Climbers, launching 9/25! CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map 3. Work with Caitlin www.caitlinholmes.com Podcast episodes for further listening: 1. Check out episode 33 to learn about seasonally programming your climbing 2. Check out episode 34 to learn more about non-linear programming 3. Check out episode 48 for the 411 on how to plan a year of climbing   Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

Welcome to episode 1 of the Sendtember Podcast. We're kicking off this 4 part series with the foundations of 5.12 climbing. We discuss - physical metrics of climbers who are redpointing 5.12 and beyond - how to be more intentional with the time you have outside (so you can actually improve) Stay tuned for episode 2, where we'll be digging into the details of the process of projecting. LINKS:  1. Join the Sendsgiving Waitlist! 2. Endurance Training + Work Capacity 101: Average Climber Podcast Episode 32 3. Power Company Climbing Data 4. Power Company Climbing Finger vs. Pull Strength Heat Map

If you're a climber who likes running, this one is for you. Pull up to learn about the differences between nutrition for running and climbing, and come along as Caitlin gets Lauren prepped for her first ever trail race! IMPORTANT NOTES:  1. Lauren misspoke in the episode. The distance of her race was 11K / 6.8 miles (you can check out the course details here) - if you find yourself in Big Sky, we highly recommend running it, it's awesome! 2. Episode 1 of the Sendtember Podcast *actually* drops on September 25th! Get stoked!   Sign up here to receive the special edition, private podcast for Sport Climbers, launching 9/25! CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map 3. Work with Caitlin www.caitlinholmes.com LAUREN LINKS: 1. Join the Sendsgiving Waitlist 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Sign up for the FREE Fast Track Movement Course Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

As we move into the fall climbing season, you might notice that a few of your outdoor skills are a little rusty. And we bet you're forgetting about this skill in particular: your nutrition. So stick around for three important reminders from your friendly, neighborhood, outdoor-focused nutrition specialist. This is the nutrition pre-game speech you didn't know you needed. Sign up here to receive the special edition, private podcast for Sport Climbers, launching in October! CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map 3. Work with Caitlin www.caitlinholmes.com LAUREN LINKS: 1. Join the Sendsgiving Waitlist 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Sign up for the FREE Fast Track Movement Course Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

The way we've all been learned about climbing movement feels a little bit like the way you earn badges in the Girl Scouts. You learn a new trick here, add a heel hook there, working on not stamping your feet around and pivoting on your toes - and on and on.  The problem? It's all disjointed. Like we're stuffing things into a bag of tricks instead of working towards a unified, sensible understanding of how to move better on the wall. That's about to change. In this episode we're joined by veteran coach and host of the Power Company Podcast Kris Hampton, and we're talking all about the 5 atomic elements of climbing movement.  Buckle up and get ready to have your mind blown. Get the course here: The Atomic Elements of Climbing Movement Course RESOURCES MENTIONED IN THE EPISODE: 1. Power Puff Girls Clip 2. Sloth monkey drill (SLONKEYS) 3. Failure Remix Episode 4. Effort Remix Episode 5. Matched Breathing Drill LAUREN LINKS: 1. Sign up here to receive the special edition, private podcast for Sport Climbers! 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Sign up for the FREE Fast Track Movement Course CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map 3. Work with Caitlin www.caitlinholmes.com Additional Links: Fill out this Google Form to receive your stickers for submitting an Apple Podcast review LINK: https://forms.gle/LaBnWv7sjmKBj2ZC8 Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

What if you could take what you love about board games... and apply that to your outdoor climbing? In this episode we're teaching you how to gamify your climbing pursuits to make them more fun - and make getting out of your comfort zone feel like a cool challenge instead of a training chore.  Sign up here to receive the special edition, private podcast for Sport Climbers, launching in October! LAUREN LINKS: 1. EXAMPLE: Lauren's own outdoor climbing Ramp-Up Game 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Sign up for the FREE Fast Track Movement Course CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map 3. Work with Caitlin www.caitlinholmes.com Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

You know that rude voice in your head that talks shit about you sometimes? Yeah, us too. So in this episode, we're guiding you through eight common thought patterns that are hindering your progress in climbing. And p.s. these thought patterns are making your training suck a lot more than it needs to. Let's form some new patterns, shall we? IMPORTANT LINKS: BOGO SALE:  https://www.goodsprayclimbing.com/bogo?utm_source=average-climber&utm_medium=podcast&utm_term=show-notes&utm_content=&utm_campaign=august24bogo BOOK AN INTRO CALL WITH CAITLIN:  https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date Join Lauren's newsletter for a chance at FREE COACHING! Sign up for the FREE Fast Track Movement Course Join Lauren's 1:1 Waitlist Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Work with Caitlin www.caitlinholmes.com Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

"Quirky" (read: kinda bad). Every gym can't be a perfect, peaceful training oasis. Sometimes you have to work with what you have - so in this week's episode, we're giving your our top three tips for getting your training done, no matter how "quirky" your gym may be. NOTE: BOGO Sale is running August 23-30!  Sign up for Lauren's Consistency Challenge Get the Limit Bouldering Masterclass mentioned in the episode Join Lauren's newsletter for a chance at FREE COACHING! Sign up for the FREE Fast Track Movement Course Join Lauren's 1:1 Waitlist Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin www.caitlinholmes.com 3. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 4. Learn more about Plug Tone Audio: www.plugtoneaudio.com  

This week we're digging into the archives and sharing Caitlin's interview on the Power Company Podcast. Caitlin and Kris discuss:  Why changing body composition doesn't always mean weight loss The long-term and short-term risks of being undernourished as an athlete. What BMI really means, and why we should throw it out the window. Why bodyweight really isn't a metric for climbing performance. Learn more about Kris + the Power Company team at powercompanyclimbing.com Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now Join Lauren's 1:1 Waitlist www.goodsprayclimbing.com/custom-plan-wait-list Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Join Lauren's newsletter for a chance at FREE COACHING! https://www.goodsprayclimbing.com/training-plan-makeover Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com

We've been on quite a few climbing trips in our day and we've experienced the good, the bad, and the ugly. There's been drama, illness, tents getting destroyed in the wind - you name it. In this episode we're sharing our tips for having a stress-free climbing trip (and how to maximize FUN).  If your climbing trips have ever been less than enjoyable, this is a must-listen.    Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now Join Lauren's 1:1 Waitlist www.goodsprayclimbing.com/custom-plan-wait-list Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Join Lauren's newsletter for a chance at FREE COACHING! https://www.goodsprayclimbing.com/training-plan-makeover Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com

The phrase "calories in, calories out" gets tossed around like a hacky sack at springtime on a college campus. But is it really that simple? Or is there more to it? And is the practice of tracking your food intake or "calorie counting" good for you? Or is it an obsessive behavior associated with disordered eating habits? Should you ever do it? Or are you better off ascribing to the practice of intuitive eating? Calories are a BIG topic and in this episode we're unpacking all of the above and more. Apply For Caitlin's Nutrition Coaching  https://www.caitlinholmes.com/apply-now Join Lauren's 1:1 Waitlist www.goodsprayclimbing.com/custom-plan-wait-list Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Join Lauren's newsletter for a chance at FREE COACHING! https://www.goodsprayclimbing.com/training-plan-makeover Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com WORK WITH BODY BRAIN ALLIANCE (Behavior Change Coaching!)  Learn more about Lauren's coach, Jimena Learn more about Body Brain Alliance *these are not affiliate links, but Lauren loves working with BBA + Jimena and she wants to give credit where it's due!

In this episode we're taking you through the process that Lauren uses each week to plan her training and the methods she uses with her athletes as well. She takes you through the weekly reflection + planning process that will help you - feel less stressed about fitting your training into your life - get more training sessions done (and have them be more focused and effective) - be organized so that spontaneity feels FUN and not stressful Get your pencils out and grab your big, nice wall calendar, you're going to LOVE this episode. Join Lauren's 1:1 Waitlist www.goodsprayclimbing.com/custom-plan-wait-list Join Caitlin's 1:1 Waitlist https://mailchi.mp/caitlinholmes/d6dqvuvttt Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin + get a nutrition vibe check www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com WORK WITH BODY BRAIN ALLIANCE (Behavior Change Coaching!)  Learn more about Lauren's coach, Jimena Learn more about Body Brain Alliance *these are not affiliate links, but Lauren loves working with BBA + Jimena and she wants to give credit where it's due!

Is being a short climber harder? Or are short climbers making it up? This week, we're joined by special guest Juliet Hammer, CSCS to discuss all that and more. Juliet is a certified badass, a climbing coach, and has climbed more double digit boulders than we care to count. From taking home hardware at outdoor bouldering competitions like the Triple Crown and competing on the national stage in sport climbing, we're so glad to have Juliet on the show. Plus, Juliet has been telling the world she's 5 feet tall, but in this episode we've got some exclusive intel to reveal... because while Juliet is an overall honest gal, she's been lying about her height. From training, to grading routes and everything in between, if you're a shorter climber you're going to LOVE this episode.  CONNECT WITH JULIET:  website: julietamanda.com Instagram: instagram.com/juliet_amanda YouTube: youtube.com/@juliet_amanda RESOURCES:  Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin + get a nutrition vibe check www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com  

If you've ever made a self deprecating joke about how you try to full crimp slopers, this episode is for you.  Sloper tip video www.loom.com/share/afa8ee9c14854f54b113e4f577edd381?sid=f585837d-3c97-4244-957a-da3d066c1c07 Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin + get a nutrition vibe check www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com

The way you eat can make or break your outdoor climbing day. In this episode, we're explaining the nutrition strategies that will help you have high energy, enjoyable days at the crag. If you're done with crashing three routes in, this episode is for you. RESOURCES:  Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin + get a nutrition vibe check www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com  

If you've ever thought to yourself, "damn it feels like I can climb all the V3s in my gym SO FAST, but as soon as I step up to a V4 or V5 I can't even do a single move", this episode is for you. Spoiler alert: what you THINK is your problem, probably isn't what you need to focus on.  RESOURCES:  Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map   IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin + get a nutrition vibe check www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com  

"That has way too much sodium!" "Can you believe how much salt is in that?" If you've ever been to a family gathering in America, you know that SOMEONE is complaining about how they've got to watch their sodium intake. But is it really that bad for you? And don't we need salt to stay hydrated? If you feel dazed and confused about salt - you aren't alone. In this episode we're clearing things up when it comes to where salt fits into our health, and where it doesn't.   MEGA BETA BAG: www.getmegabeta.com RESOURCES:  Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Read the 'Why sugar is great for hydration' blog https://www.caitlinholmes.com/blog/why-sugar-is-great-for-hydration   IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin + get a nutrition vibe check www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com  

Caitlin goes to war with a yoga studio and the girls discuss why she did it.    MEGA BETA BAG: www.getmegabeta.com RESOURCES:  Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin + get a nutrition vibe check www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com  

BONUS TIME. Whether you're a coach looking for some pointers or an athlete who's curious about what it looks like to work with a professional coach, this episode is for you.  Get the behind the scenes on what goes into training with me on a Good Spray Custom Plan.  Custom plan enrollment opens May 20, 2024 www.goodsprayclimbing.com/customplans Email me! www.goodsprayclimbing.com/contact

The great news about pursuing excellence in your training and nutrition?  "Great" doesn't have to mean complicated or time consuming. If you're ready to take your training and nutrition from "just ok" to totally awesome, strap in, we're about to tell you how to do just that. Learn about Good Spray Custom Plans: www.goodsprayclimbing.com/customplans MEGA BETA BAG: www.getmegabeta.com RESOURCES:  Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin + get a nutrition vibe check www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com

Having an awesome training program to follow is great, but you won't get much in the way of results if you don't actually do it. And that's where time management comes in. So you can  ✅ get to the gym when you say you're going to ✅ have the energy to FOCUS when you show up to train In this episode, we're reviewing common time management pitfalls that busy climbers make.  and if this episode got you wanting more, make sure to sign up for the Time Well Spent Workshop on May 15, 2024. Sign up here: www.goodsprayclimbing.com/timewellspent MEGA BETA BAG: www.getmegabeta.com RESOURCES:  Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin www.caitlinholmes.com 3. Get on Lauren's Custom Plan wait list www.goodsprayclimbing.com/custom-plan-wait-list 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com

In this episode we're covering - the difference between FEELING like you're plateaued and actually being in one - the low hanging fruit you might be missing if you truly aren't making progress despite your best efforts RESOURCES:  Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Work with Caitlin www.caitlinholmes.com 3. Work with Lauren www.goodsprayclimbing.com 4. Support us on Patreon: https://www.patreon.com/averageclimberpodcast 5. Learn more about Plug Tone Audio: www.plugtoneaudio.com