The Average Climber Podcast

Snack Break: Smoothies 101, How to make a delightful, well-balanced smoothie

When it comes to nutrition, the number of health-promoting foods you could consume in a day is pretty overwhelming. You need protein - but also carbs, fats, vegetables, and fiber! The list goes on.
Here at the Average Climber Podcast, we've found that a well-made smoothie can be a fast and easy way to pack a hefty nutritional punch. So in this episode, we're giving you a masterclass on making quality smoothies to benefit you as a human and an athlete. 
Looking for other ways to level up your climbing? We've answers for you. 
First of all, Good Spray is having a custom training plan sale starting March 30. To get early access to the sale (and a better shot at snagging a spot), make sure to get on the waitlist!Join the waitlist: https://goodsprayclimbing.ck.page/customplanwaitlistThe last day to apply for Bloom, an 8-week group coaching experience for active women, is Monday March 27th. Caitlin co-hosts this with fellow CNS, Emily Smith, and they're sharing all things nutrition through the lens of women’s health in topics including mood, performance, gut health, sleep, stress, and more.
Apply now: https://dirtbagnutritionist.podia.com/bloom-group-coaching-experience
The Average Climber podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
 

Episode 29: Lessons in struggling with Ryan Devlin, The Struggle x Average Climber Crossover

It's another Plug Tone Crossover Episode! Today we put Ryan Devlin, host of The Struggle Climbing Show in the hot seat. We discuss all that he's learned from the countless A-list pros he has interviewed and how he's applied these lessons to his own climbing - with great results, we might add.While we can't do everything like the pros, there are certainly some great lessons to be learned. 
You can check out the Struggle on instagram @thestruggleclimbingshow and catch The Struggle wherever you get your podcasts!
Want to learn more about working with us? You can go to 
www.goodsprayclimbing.com to learn all about working with Lauren.or www.dirtbagnutrition.com to get the low down on working with Caitlin. Don't forget to check out Bloom, an 8 week group coaching experience for hormonal health!Looking to support the podcast in other ways? You can subscribe for $8/month over on our Patreon.This podcast is a part of the Plug Tone Audio Collective, go to www.plugtoneaudio.com to learn more.

SNACK BREAK: Cold Weather Climbing Tips (Submitted by YOU!)

In this Snack Break, we're crowdsourcing the best tips we received on climbing and training in the cold. From layering, to eating, to "whacky-but-it-works" tactics - we're bringing you the good stuff from our very own Average Climber Community. If you're sick of cold weather shutting you down, you had better give this a listen.
Want to learn more about working with us? You can go to 
www.goodsprayclimbing.com to learn all about working with Laurenor www.dirtbagnutrition.com to get the low down on working with Caitlin. Looking to support the podcast in other ways? You can subscribe for $8/month over on our Patreon.This podcast is a part of the Plug Tone Audio Collective, go to www.plugtoneaudio.com to learn more.

Episode 28: Cold Weather Climbing, ”Dinos in snowy climates”

On this episode of the we're talking send temps. Is the cold really ideal for sending? What nutritional changes do you need to make if it's cold? How does the cold impact your hands - and does this effect differ between men and women? Bundle up, we're digging into all that and more as we explore cold weather climbing and training!Work with Caitlin: www.dirtbagnutritionist.comWork with Lauren: www.goodspraycoaching.com
What's your climbing theme song - take the quiz!
Support us on Patreon.The Average Climber Podcast is a part of the Plug Tone Audio Collective. Go to plugtoneaudio.com to learn more.
Sources: 
https://www.tandfonline.com/doi/full/10.1080/2331205X.2019.1667199
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390419/
https://www.raynauds.org/2022/07/20/research-confirms-womens-hands-are-colder-than-mens/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4580940/
https://www.climbing.com/skills/science-friction-the-truth-behind-perfect-climbing-conditions/

SNACK BREAK: Busting our top 3 snacking myths

It's high time for some more myth busting and in this episode we're breaking down three common misconceptions about SNACKING. Is snacking good? Bad? Should we stop doing it? We'll answer all that in more in this Snack Break. 
In other news, we have something pretty SWEET to tell you about. As of today, February 23, the Breakthrough Kickstart Bundle is on sale! Inside of the kick start bundle you'll receive 1:1 guidance for both your training and nutrition, as well as your very own self-guided training plan to follow. The best part? This bundle is being offered at a steep discount. Move quick, this bundle is only available for the next 48 hours. You can grab your kickstart bundle over at www.goodsprayclimbing.com/storeOnly 10 spots are available. Grab one before it's gone!Looking to support the podcast in other ways? You can subscribe for $8/month over on our Patreon.This podcast is a part of the Plug Tone Audio Collective, go to www.plugtoneaudio.com to learn more.

SNACK BREAK: What we learned in Hueco Tanks

In January 2023, the gals took a trip to Hueco Tanks. Caitlin, the OG, showed Lauren around and visited old projects. Lauren on the other hand, got a crash course in climbing in Hueco. This snack break gets into the mind games of visiting old projects, checking out a totally new area, and developing new skills via both strength and practice. Whether you're visiting Hueco or you're looking at some short climbing trips yourself, there's a lot to learn in this short episode. Also, as a reminder, today February 9, 2023 is the last day to apply for Breakthrough and cash in on the early bird discount ($400 off, baby!). To learn more, go to www.breakthroughclimbing.com
Submit your application here.
Music for this episode by Devin Dabney. The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. To learn more about how to work with Plug Tone, go to www.plugtoneaudio.com.

Episode 27: Six tips to crush your winter training cycle, ”peanut butter and don’t do that”

Many athletes pick a season for a solid 12 week long training cycle -- wintertime being a particularly popular time of year to train. In this episode, we're give you our top 6 tips for getting the most out of a training cycle - nutrition advice included. If you're looking to make the most out of your training, this episode is for you.... and speaking of optimizing your training, don't forget that Breakthrough Group Coaching is open for enrollment. If you apply by February 9th you can get $400 off! Go to www.breakthroughclimbing.com to learn more.
Support us on Patreon.The Average Climber Podcast is a part of the Plug Tone Audio Collective. Go to plugtoneaudio.com to learn more.Sources for this weeks' episode:Arch Phys Med Rehabil. 1954 Jul;35(7):420-6. A study of production and evaluation of muscular hypertrophy. McMORRIS RO, ELKINS EC. [adaptation persistence study in 6 week vs. 12 week training programs]

SNACK BREAK: The Training and Nutrition Combo, Breakthrough Group Coaching

The next round of Breakthrough starts on February 20th. To get you in the know about all this program has to offer, we recorded an episode about it. To learn about who Breakthrough is for, what you'll gain from the program, and how it all works, give this episode a listen. Early bird registration for Breakthrough starts on January 27, 2023. Early bird registrants will receive $400 off enrollment. To learn more and apply go to www.breakthroughclimbing.com.
Music for this episode created by Devin Dabney.
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Episode 26: 4 things we wish climbers knew about building muscle

What do you need to do to build muscle for climbing? Should you be putting on muscle at all? How does your nutrition need to change to build muscle? And what does strength training look like if muscle growth is on your mind? If you’ve ever wondered about any of these questions, listen up. This episode is for you. And if taking a holistic approach to climbing is intriguing to you, then get excited for Breakthrough, a 12 week group program combining custom training and personalized nutrition. You can learn more about Breakthrough here. Get $400 off during early bird enrollment, starting January 27, 2023. 
 
Sources for todays’ episode: 
https://www.strongerbyscience.com/high-versus-low-load/​​https://www.strongerbyscience.com/research-spotlight-fiber-type-hypertrophy/
https://pubmed.ncbi.nlm.nih.gov/29016473/
https://pubmed.ncbi.nlm.nih.gov/28834797/
https://pubmed.ncbi.nlm.nih.gov/34769755/
https://pubmed.ncbi.nlm.nih.gov/35947512/

Snack Break: Top 2 ways we’ve changed our minds about goal setting

It's that time of year again, where the entire internet is yelling at you to do better in the New Year. In the spirit of improvement, we want to share a few things we've learned in our own goal setting ventures. If you're ready to hear the tea on how we've changed our approaches to setting goals, you'll want to listen in. Don't forget to sign up for Protein Pals! You can register here to join in on this fun, two week accountability group to help you improve your nutrition.If the combination of both training and nutrition goals sounds enticing to you, then check out Breakthrough, our signature 12 week group program. Early bird enrollment starts January 27, 2023.The Average Climber Podcast is a proud member of the Plug Tone Audio Collective.Go to plugtoneaudio.com to learn more.Sources mentioned:@karinnordinphd on instagram
Hengchen Dai, Katherine L. Milkman, Jason Riis (2014) The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science 60(10):2563-2582.
https://doi.org/10.1287/mnsc.2014.1901