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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

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

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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

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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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48:20

How to do a Sunday training reset, "Planning is HOT"

The Average Climber Podcast ·

2024/07/18

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,

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01:03:19

Ep 60: How to crush at being a short climber with...

The Average Climber Podcast ·

2024/07/11

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

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22:40

Three tips that will change the way you climb slopers

The Average Climber Podcast ·

2024/06/27

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

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45:34

Ep 59: Mastering the art of crag snacking, nutrient...

The Average Climber Podcast ·

2024/06/20

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

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32:49

How to bust the V4 Plateau

The Average Climber Podcast ·

2024/06/13

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

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51:34

Episode 58: Is salt bad for you? "tasty, magic crystals"

The Average Climber Podcast ·

2024/05/30

"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:

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35:45

SB: the problem with "earning" your food ft. Caitlin...

The Average Climber Podcast ·

2024/05/23

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

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19:30

BONUS: What does a climbing coach do [behind the scenes]

The Average Climber Podcast ·

2024/05/18

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

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01:06:46

Ep 57: Good vs. great training and nutrition, "from...

The Average Climber Podcast ·

2024/05/16

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

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185 results

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