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PODCAST

The Average Climber Podcast

Plug Tone Audio | The Average Climber Podcast

A podcast for the average rock climber featuring the training and nutrition information the everyday climber needs to know. Hosted by Lauren Abernathy, Head Coach and Founder of Good Spray Climbing, and Certified Nutrition Specialist, Caitlin Holmes. Come to learn about climbing, stay for the goofy antics. You’re in for a good time.

health & fitness wilderness

All Episodes

02:40

HOLIDAY HIATUS: "We've got good news and bad news "

The Average Climber Podcast ·

2024/12/10

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

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55:24

Ep 69: Our top 6 training + nutrition tips for indoor...

The Average Climber Podcast ·

2024/12/05

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

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21:23

Three quick tips for climbing video review

The Average Climber Podcast ·

2024/11/28

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. 🎉 [ELEVATE AUDITS] LAUREN LINKS: 1

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01:09:37

Ep 68: The top 10 things our most successful clients do

The Average Climber Podcast ·

2024/11/21

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

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27:18

Three signs your gut needs some TLC

The Average Climber Podcast ·

2024/11/14

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" 👀 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

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01:08:43

Ep 67: What is maintenance and how do you do it? in...

The Average Climber Podcast ·

2024/11/07

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

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29:06

Halloween: Fact or Fiction?

The Average Climber Podcast ·

2024/10/31

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

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01:24:11

Ep 66: What you THINK is your problem vs. what...

The Average Climber Podcast ·

2024/10/24

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

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33:05

Three ways to strengthen your immune system this fall...

The Average Climber Podcast ·

2024/10/23

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

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01:01:28

Ep 65: The three types of outdoor climber: their...

The Average Climber Podcast ·

2024/10/15

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

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29:14

Sendtember Podcast Ep 1: "what it takes to win a game"

The Average Climber Podcast ·

2024/10/03

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

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01:17:28

Ep 64: The difference between running + climbing...

The Average Climber Podcast ·

2024/09/26

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

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37:54

Three Send-tember Nutrition Reminders

The Average Climber Podcast ·

2024/09/19

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

en

01:45:16

Ep 63: The Atomic Elements of Climbing Movement with...

The Average Climber Podcast ·

2024/09/12

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

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35:23

Using gamification to improve your outdoor climbing

The Average Climber Podcast ·

2024/09/05

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

en

01:03:00

Ep 62: 8 negative thought patterns that are stifling...

The Average Climber Podcast ·

2024/08/22

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

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32:05

How to train in a "quirky" climbing gym.

The Average Climber Podcast ·

2024/08/15

"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

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01:23:59

Body Composition for Climbers, Caitlin's feature on...

The Average Climber Podcast ·

2024/08/08

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

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40:53

How to stress-proof your climbing trip, what Caitlin...

The Average Climber Podcast ·

2024/08/01

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

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01:17:07

Ep 61: Should you count calories? Pros, cons and our...

The Average Climber Podcast ·

2024/07/25

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

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