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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

01:06:49

Episode 51: Six things to look for in a climbing...

The Average Climber Podcast ·

2024/02/15

It's February and love is in the air - and what better time to talk about the most sacred of our relationships: our climbing partnerships. In this episode we're sharing the top six things we look for in our climbing partners. And we have some special listener submitted treats: we've got a WILD gossip story for you and we're sharing the most common pet peeves you submitted when it comes to climbing partners. This episode showcases the good, the bad, and the ugly of climbing partnership and you're

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37:19

SNACK BREAK: How to keep your nutrition goals alive

The Average Climber Podcast ·

2024/02/08

It's February - which means we're about a month into whatever goal, resolution, or habit you've been trying to pursue since January first. And the question is? Is that ambition still alive? Or did it get left behind last month? Either way, you're always able to pivot + reboot. So in this Snack Break we're discussing what we HATE about "resolutions" and some common pitfalls we see climbers make when working to keep nutritional changes going. If your goals need some rekindling, check this out. Learn

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01:41:15

Episode 50: Using pain to heal, highball bouldering,...

The Average Climber Podcast ·

2024/02/01

In this episode we're doing a tell-all with Dr. Davis Ngo, AKA Rehab Daddy. Maybe you know him from his hysterical climbing reels. Perhaps you've seen his stunning ascents of some of Bishop's spiciest highball boulders. No matter what, you're going to love this chat. Come for Davis's insightful fear management tips, stay for advice on dealing with finger injuries (and a surprise topic at the end). This episode will have you laughing and learning (and maybe crying too?) IMPORTANT LINKS AND

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32:06

SNACK BREAK: Sneaky strategies for doing big moves...

The Average Climber Podcast ·

2024/01/25

When the hold feels impossibly far away, or when you keep tapping a hold, but you can't seem to latch it... You just need to try harder, right? Maybe. Maybe not. In this episode we're teaching you our sneakiest strategies for making those big moves and hard deadpoints happen. Sometimes the answer is trying harder, other times - you need to work smarter instead. IMPORTANT LINKS AND RESOURCES: 1. Send Lauren an email so you can get a sticker for submitting a review that we feature on the

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01:19:30

Episode 49: training with your humanity in mind and...

The Average Climber Podcast ·

2024/01/18

Whether you're a coach who works with climbers, or you're an athlete looking to be a more compassionate self-coach, this episode is a must-listen. We're getting a behind the scenes look into how renowned clinical psychologist Dr. Lara Pence helps coaches support their athletes with motivation, injuries, body image and more. If you're ready to train with your humanity in mind, you'd better give this a listen, STAT. IMPORTANT LINKS: 1. Learn more + work with Dr. Lara https://drlarapence.com/ 2

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37:14

SNACK BREAK: Mastering High Feet + Pistol Squat Moves

The Average Climber Podcast ·

2024/01/11

Do you hate those scrunchy moves where your knee is in your face? Do those pistol squatty moves make you cringe? Well then this this episode is a must-listen. In this snack break we're bringing your our top tips for high foot, scrunchy moves. Lace up your stickiest shoes and get ready to bunch up! 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

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01:06:20

Episode 48: How to plan a year of climbing (without...

The Average Climber Podcast ·

2024/01/04

Whether you're a "spreadsheet person", or planning gives you the ICK, there's value in having a plan - even if you don't exactly follow it. In this episode we're breaking down how to plan a year of climbing (no pencil-gnawing, hair pulling, or nail-biting required). 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 -

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32:18

SNACK BREAK: Your essential year-end nutrition...

The Average Climber Podcast ·

2023/12/28

A major AH-HA! moment is just a few questions away when with this guided nutrition reflection. So before you go diving into 2024, take a step back and consider how your nutrition impacted all areas of your life this year. And have a few laughs while you do it. Want a template to answer these questions on your own? Click here: https://docs.google.com/document/d/1G39-ojYmsENR0PuL_3uvwQHr9j60sWSQt-UCFhoCkiY/edit?usp=sharing IMPORTANT LINKS AND RESOURCES: 1. Send Lauren an email so you can get a

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01:10:08

Episode 47: ”Merry Witchmas! Get your Yule log...

The Average Climber Podcast ·

2023/12/21

Today we're bringing you some history on the tradition of yule logs - any tying it into your climbing and nutrition goals for the new year. You can always use some inspiration when setting new goals and this is a magical (and witchy!) place to start. If you're ready to free yourself from the bullshit and make moves in climbing that feel refreshing to you, check out this episode ASAP. IMPORTANT LINKS AND RESOURCES 1. Send Lauren an email so you can get a sticker for submitting a review that we

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01:16:20

Episode 46: ”the 30 day rule”, acquiring new skills...

The Average Climber Podcast ·

2023/12/14

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

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37:34

SNACK BREAK: ”Happy Holidays! do you feel guilty...

The Average Climber Podcast ·

2023/12/07

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

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21:53

INTRODUCING WRITTEN IN STONE: Lynn Hill reaches...

The Average Climber Podcast ·

2023/11/30

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.

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34:56

SNACK BREAK: Lauren + Caitlin’s Black Friday...

The Average Climber Podcast ·

2023/11/24

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

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01:13:13

Episode 45: ”the feel bad yoyo”, ten signs you need...

The Average Climber Podcast ·

2023/11/16

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

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32:14

SNACK BREAK: How to climb more dynamically (and stop...

The Average Climber Podcast ·

2023/11/16

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

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01:05:58

Episode 44: Six nutrition struggles you’ll face when...

The Average Climber Podcast ·

2023/11/02

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

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05:55

Plug Tone Presents: Written in Stone [TRAILER]

The Average Climber Podcast ·

2023/10/27

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

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29:31

SNACK BREAK: Caitlin’s Big Reveal

The Average Climber Podcast ·

2023/10/26

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

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01:13:24

Episode 43: ”Bangs are an adult haircut”, 10 things...

The Average Climber Podcast ·

2023/10/19

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

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29:03

SNACK BREAK: Solving 8 of your most frustrating...

The Average Climber Podcast ·

2023/10/05

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:

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