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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

30:57

SB: Top 3 time management pitfalls of busy climbers

The Average Climber Podcast ·

2024/05/09

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:

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01:11:21

Ep 56: What to do when you aren't improving, "use...

The Average Climber Podcast ·

2024/05/02

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

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30:51

Training Q&A: tackling fear on lead, comp style...

The Average Climber Podcast ·

2024/04/25

Answering YOUR listener questions. We're covering - a quick + dirty strategy to work through a fear of lead climbing - ramping back into climbing post-ski season - combining climbing + running - getting into bouldering as a sport climber and more! RESOURCES: Video - training as a multi-sport athlete https://youtu.be/g9WeCoFusFE Double clutch warm-up https://youtu.be/VQW9rTUUM_g Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track Get the free ROCK MAP course now

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01:18:41

Ep 55: What climbers get wrong about power

The Average Climber Podcast ·

2024/04/18

Power is one of the most misunderstood training concepts in climbing. And in this episode we're breaking down- the movement skills climbers confuse for a power deficit - the difference between strength and power - how to avoid common power development pitfalls If you've ever complained about your power or contact strength - this episode is for you. RESOURCES Limit Bouldering Mini Course Part 1: https://youtu.be/jIgYioCQ4pc Part 2: https://youtu.be/GZv959SOmbI Part 3:

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27:34

Nutrition Q&A: Collagen, Creatine, and How long to...

The Average Climber Podcast ·

2024/04/11

We love serving up answers to your questions, so tune in for some listener nutrition Q&A.In this episode, we discuss: - the truth about collagen research - what a bulking phase is, and how long you can reasonably do it for - the need-to-knows of leveraging creatine supplementation IMPORTANT LINKS + RESOURCES: * Caitlin's ROCK Map is coming SOON! stay tuned * 1. Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact 2. Get a

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01:03:54

Ep 54: Does your nutrition approach feel fuzzy? "It's...

The Average Climber Podcast ·

2024/04/04

For something as simple as eating, the amount of conflicting (and scientifically unfounded) advice out there is astounding. In a quick Google search, you could find 5001 things in your diet that are "going to kill you" or "give you cancer" or "make you fat". On this podcast, we like to cut through that noise. And Caitlin has TWO amazing new resources coming for you (and they're way better than a wayward, chaotic web search -- trust me). In this episode, we discuss: - the basics many climbers

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33:06

SNACK BREAK: How to *actually* help your friend who...

The Average Climber Podcast ·

2024/03/28

If you have a friend who just started climbing, you probably want to help them out. You want to give them pointers and teach them what you wish you'd have known when YOU started climbing.But sometimes, the "help" you're giving is actually hindering their learning. So in this episode we're giving you our top tips for being the best climbing mentor and partner you can be! IMPORTANT LINKS + RESOURCES: * Caitlin's Rock Map is coming soon! stay tuned * 1. Send Lauren an email and get a sticker for

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01:11:00

Episode 53: Know the difference between sports...

The Average Climber Podcast ·

2024/03/21

Food is food, right? Sure. But before you go jumping into drinking tart cherry juice and dry scooping creatine - let's make sure you have your base nutrition covered. In this episode we're diving into ✅ the difference between basic and sports nutrition (and why you should care) ✅ pitfalls climbers make when over-prioritizing sports nutrition ✅ low hanging fruit in your nutrition (Spoiler: it can be easy to fix!) IMPORTANT LINKS + RESOURCES: * the Rock Map is coming soon! stay tuned * 1. Send

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21:08

SNACK BREAK: Eat the rainbow! Our top three tips for...

The Average Climber Podcast ·

2024/03/14

We all know that veggies are good for you, and that eating enough of them is important for your health and wellbeing. So why is it so hard to eat enough of them? In this episode we cover✅ why eating vegetables is important ✅ how to figure out what you actually like ✅ strategies for eating more of them (that won't make you miserable) IMPORTANT LINKS + RESOURCES: * the Rock Map is coming soon! stay tuned * 1. Send Lauren an email and get a sticker for submitting a podcast

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01:21:06

Episode 52: Overtraining vs. Under-recovering and...

The Average Climber Podcast ·

2024/03/07

Dr. Parker Farabee is a man of many talents - climbing, ultra-running, and being a kick-ass physical therapist, specializing in outdoor athletes as well as support for athletes with neurological conditions. In this episode we cover - the difference between overtraining and under-recovering (they aren't the same!) - participating in multiple sports while recovering from an injury - PT phrases Parker HATES - Physical therapy red flags - How to find quality PT resources as an adaptive athlete and

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32:34

SNACK BREAK: How to deal with bad body image days

The Average Climber Podcast ·

2024/02/22

No matter how many self love affirmation meditations you do, there are probably going to be days where you feel less than amazing about the way your body looks. So what can you do in those instances? And how can you keep these rough body image moments as short-lived as possible?In this episode we're bringing you a three step strategy to help you move through these moments with self-compassion. Listen now, or download it for when you need it. IMPORTANT LINKS: 1. Send Lauren an email and can get

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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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