The Average Climber Podcast

Episode 38: ”muscle building muggles”, the top three ways you’re hindering muscle growth with Emily Smith, CNS

Forget what those tabloids might say about "too much strength training making you bulky!" The truth is, gaining muscle doesn't happen by accident. It takes work – a lot of it.
So don't freak out about getting "too big". Instead, consider this: as you age, your body gradually loses muscle mass - unless you do something about it, of course. That's why, in this week's episode, we're digging into the top three ways climbers hold themselves back from getting that precious muscle mass. 
Speaking of building muscle, the registration for Muscle Fuel Pro is OPEN! Sign up for this 4-week group coaching program that begins the week of August 21st. But don’t wait, seats are filling up FAST! Save $100 when you use the code MFP100 before July 24th. Register here
 
Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! Go here!
While August custom plan spots are full, you can still grab one of the remaining two start dates in September!Go to www.goodsprayclimbing.com/custom-training-plan to secure your spot!
Self-guided training more your style? Go here to learn more about training plans from Good Spray!Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday!
Interested in a training plan, but looking for something self-guided, go here to learn about Good Spray self guided programs!
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
SOURCES + FURTHER LEARNING: 
Schoenfeld & Aragon papers on the “anabolic window”
https://pubmed.ncbi.nlm.nih.gov/30702982/
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5Go to 11:31 of this video for an explanation of lifting for hypertrophy vs. lifting for strength/power: https://www.loom.com/share/8d82c50a7d484bd89b0b9aff6af18bba

Snack Break: Camp Cooking Listener Q&A

This episode we're taking the time to help you with your questions and give you some tips to help with the woes of eating while camping. From non-perishable protein sources, to master online order schemes, to our top food planning tips, this episode will get you ready for your next camp cooking extravaganza!Resources mentioned in this episode:- Greens First Pro Powder (no affiliation we just like it!)
- Climber's Nutrition Guide to Roadtrip Fueling
 
Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! Go hereMark your calendar - the Muscle Fuel Pro Group Coaching pre-sale starts on July 17!
 
Interested in snagging an August Custom plan with Lauren? 
Go to www.goodsprayclimbing.com/custom-training-plan to secure your spot!Self-guided training more your style? Go here to learn more about training plans from Good Spray!Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday!Interested in a training plan, but looking for something self-guided, go here to learn about Good Spray self guided programs!
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Episode 37: the ultimate camping and climbing guide, 8 tips to climb your best and fuel well on camping trips, ”I’m gonna laminate some checklists”

Weekend climbing trips can be in-tents...... heh? get it? So in this episode, we're breaking down our top eight tips for maximizing your camping and climbing endeavors. From Caitlin's best food prep tips, to tactics for weekend climbing, to our must-pack reminders, this episode is jam packed with practical tips for your next camping adventure!Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! https://cvhnutrition.typeform.com/to/vtvdMimdMark your calendar - the Muscle Fuel Pro Group Coaching pre-sale starts on July 17!Interested in snagging an August Custom plan with Lauren? 
Go to www.goodsprayclimbing.com/custom-training-plan to secure your spot!Self-guided training more your style? Go here to learn more about training plans from Good Spray!Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday!Interested in a training plan, but looking for something self-guided, go here to learn about Good Spray self guided programs!
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
 

Snack Break: Good, better, best. A training strategy for chaos.

In training you can get into virtuous cycles or vicious ones... And one of the most insidious cycles happens when you have an all or nothing mindset towards training "if it isn't perfect and I can't do it all, I'm not doing any of it!" In this snack break, we're going to help you break that vicious cycle and learn to keep going - even when life feels like it's too chaotic to make time for training.
 
Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few spots left! https://cvhnutrition.typeform.com/to/vtvdMimd
 
Interested in snagging an August Custom plan with Lauren? Go to www.goodsprayclimbing.com/custom-training-plan to learn more and secure your spot.Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday!Interested in a training plan, but looking for something self-guided, go here to learn about Good Spray self guided programs!
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Episode 36: Top 8 travel struggles of nutrition and training, ”how to survive a continental breakfast”

When you're going on a trip (a non-climbing trip, that is) - whether it's a beachy getaway, a work conference, or you're headed to a family reunion; the way you approach training and nutrition probably has to change. So do you light your usual routines on all fire when you're away? Should you rigidly cling to what you normally do? Or something in between? 
In this episode, we're highlighting the top 8 struggles we see climbers deal with when it comes to training, nutrition, and travel - and how to deal with them. That way, you can find what works for YOU while you travel.
IMPORTANT REMINDER: tomorrow is the LAST DAY to ge 25% off a Crush It app plan!Use the code 'SUMMERCRUSHIN' at checkout to get your discount.Crush It Sport Climbing: www.goodsprayclimbing.com/crush-it-sport-climbingCrush It Bouldering: www.goodsprayclimbing.com/crush-it-bouldering
Want to know how you can use periodized nutrition to your advantage and create a plan for your seasons? Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now: https://dirtbagnutritionist.podia.com/seasonal-send-masterclass 
Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday!
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.Interested in the cognitive benefits of exercise? Check out these studies:
20 minute bout of aerobic exercise boosts cognitive flexibilitySOURCE: Heath, M. & Shukla, D. (2020) Frontiers in Psychology, 11, 1106Aerobic exercise increases attention regulation and working memory.Source: Ludyga, S., Gerber, M., Brand, S., Holsboer-Trachsler, E., & Puhse, U. (2016) A meta-analysis. Psychophysiology, 53(11), 1611-1626.Also, shout out Dr. Karin Nordin of Body Brain Alliance for her resources and education in improving exercise adherence (from whom we learned of these studies). Check out her resources at www.bodybrainalliance.com

SNACK BREAK: What you never learned about heel hooks

Heel hooking: there's more to it than meets the eye - well, the foot? Whatever. In this episode, you'll have your mind blown by the sneaking ways you're biffing your heel hooks. Let's fix it, shall we? If building your climbing skills is on your agenda, then get excited for the Crush It sale starting on June 15th. You can get 25% off a Crush It App plan. Use the code SUMMERCRUSHIN at checkout!Go here to grab your plan:www.goodsprayclimbing.com/self-guided-climbing-programsNOTE: July custom plan spots are full, but there are still spots available for August.www.goodsprayclimbing.com/custom-training-plan
Want to know how you can use periodized nutrition to your advantage and create a plan for your seasons? Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now: https://dirtbagnutritionist.podia.com/seasonal-send-masterclass 
If you're not sure how this will help you level up your fueling strategy, join Send Camp, a free 3-day email workshop for a crash course in seasonal planning! Sign up here: https://mailchi.mp/caitlinholmes/seasonal-send-workshopWant the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday!
Support us on Patreon!Additionally, we love when athletes can receive quality in-person climbing coaching! If you're in the Salt Lake area, check out coach Nate Drolet. Reach out to him at njdrolet@gmail.com for more information.
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Episode 35: The trap of perfect nutrition, embracing food freedom, and ”nutrition nihilism”

You might think you have a liberated mindset towards food, but do you? Do you really? In this episode we unpack the sneaky ways diet culture might be influencing your relationship with food (that you might not even think about). There's a difference between caring about your nutrition and being overcome by perfectionist tendencies - sometimes this line is finer than you think. So strap in and get ready for some reflection. No matter where you are in your nutrition journey, this episode will pack a punch.
 
Want to know how you can use periodized nutrition to your advantage and create a plan for your seasons? Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now: https://dirtbagnutritionist.podia.com/seasonal-send-masterclass 
If you're not sure how this will help you level up your fueling strategy, join Send Camp, a free 3-day email workshop for a crash course in seasonal planning! Sign up here: https://mailchi.mp/caitlinholmes/seasonal-send-workshop
 
And if you're excited about getting your training together, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can join the waitlist for these programs here. (wait listers get access to these programs a week before everyone else!)  Learn more about Good Spray programs here.Want the weekly Training Plan Makeover? Go here to have it sent to your inbox every Friday!
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
 

Snack Break: Planning Your Nutrition around a Performance Objective

If you started training two weeks before a climbing trip, we'd probably look at you a little funny... You might be surprised to know that you should look at your approach to nutrition in a similar way.
In this Snack Break we're checking out what it means to plan your nutrition around a performance objective so you aren't caught unprepared when it counts.
Want to know how you can use periodized nutrition to your advantage and create a plan for your seasons? Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now.
And if you're excited about getting your training together, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can join the waitlist for these programs here. (wait listers get access to these programs a week before everyone else!)  
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.Instagram Resources for this episode: Seasonal Planning Guide [IG Post] from LaurenMatching your nutrition with your Training from Caitlin

Episode 34: Flexible programming to fit your life, ”Non-linear means ’I love you’ in rock climbing”

Being a climber isn’t the same as being a competitive weight lifter. Or a marathon runner. So why would we train like it is? In this episode we’re taking a look at periodization - or the way we intentionally manipulate our training to elicit specific adaptations. And spoiler alert, as climbers, the way we periodize our training should be designed to fit the demands of our sport - not someone else's. The good news - this training methodology also offers you the flexibility for climbing outside, doing other sports, and for life to throw a wrench in our plans. This episode will open your eyes to a better way to train.And if this type of programming gets you excited, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can learn more about these programs at www.goodsprayclimbing.com/store.
Periodization applies to your nutrition, too. And, whether you realize it or not, nutrition that isn't matched to your training could be setting you up for poor adaptations, inconsistent performance, and chronic injuries. So don't let your nutrition be what holds you back - Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now.
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.SOURCE MATERIAL FOR THIS EPISODE: 1. Logical Progression: Using Nonlinear Periodization for Year-Round Climbing Performanceby Steve Bechtel, 2017
2. Logical Progression: Building Training Programs for Year-round Climbing Performanceby Steve Bechtel, 2020
 

Snack Break: The Skill Work Your Training is Missing

You might think you're doing this, but there's a good chance you actually aren't. What are we talking about? Deliberate practice. In this episode we discuss how to shift your mindset from a performance to a practice focus to learn more and become a better rock climber.While both are valuable ways to frame your climbing sessions, many climbers spend too much time focused on performing and not enough time focused on honing and acquiring new skills. But that ends today, because you're about to get the 411 on improving your approach to skill practice.And if improving your climbing skills has you excited, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can learn more about these programs at www.goodsprayclimbing.com/store.
Whether you’re training this summer or going all out on projects, your nutrition shouldn’t be what holds you back. Apply to work with Caitlin this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots.Link: https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
Also, if you're looking for in-person coaching in the Salt Lake area - I highly recommend reaching out to Nate Drolet. Reach out to Nate via email at njdrolet@gmail.com.