In this snack break, we're talking about - you guessed it: SNACKS. Our top 10 favorite snacks to eat outside and why. If you're looking for some inspo for your next trip to the grocery store, look no further - we've got you covered. Register now for THE CREW! Last day to enroll is 4/11/25. LAUREN LINKS: 1. Get on Lauren's newsletter for a chance at FREE COACHING! 2. Sign up for the Fast Track Movement Course Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FA...
Apr 10, 2025•24 min•Ep. 146
Today we have a big, bad listener Q&A episode covering topics like: - how to start from square one when it comes to fear management - what to do if you're always starving when you climb outside - the deal with caloric deficits + climbing training - how to get an effective route session done in 90 minutes or less - preventing burnout and MORE. Thanks to all who submitted their questions, we appreciate you! Register now for THE CREW! Resources mentioned: 1. Follow Lauren's behavior change coac...
Apr 03, 2025•1 hr 10 min•Ep. 147
If you feel as stiff as a board and it sucks to walk down the stairs, we need to talk. In this episode we're tackling the topic of delayed onset muscle soreness. How to prevent it and what to do if you're experiencing it. HINT: managing and preventing DOMS may require tweaks to your training and nutrition. Tune in! RPE Training: https://youtu.be/yZ1YdfyRX8o CAITLIN LINKS: 1. Join Caitlin's Newsletter LAUREN LINKS: 1. Get on Lauren's newsletter for a chance at FREE COACHING! 2. Sign up for the Fa...
Mar 27, 2025•32 min•Ep. 145
Should we be sharing Lauren's signature coaching framework on air for all to hear? Top chefs would tell us to keep the secret recipe under-wraps. But, eh, we aren't the type to gate keep. If you've ever felt overwhelmed, unsure, or confused about decisions in your programming - this episode is for you. You're about to learn a process that will take your training from fuzzy to focused. CAITLIN LINKS: 1. Vault Sale is on NOW 2. Join Caitlin's Newsletter LAUREN LINKS: 1. Get on Lauren's newsletter ...
Mar 20, 2025•1 hr 4 min•Ep. 144
If we could wave a magic wand and give every climber three nutrition skills - this is what we'd pick. Tune in to hear all about them. Do you have these skills, or if could you use a tune up? CAITLIN LINKS: 1. Get on the Resource Vault NOW 2. Join Caitlin's Newsletter LAUREN LINKS: 1. LAUREN'S SECRET LIST OF MYSTERY AND RIDDLES 2. Get on Lauren's newsletter for a chance at FREE COACHING! Additional Links: Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26...
Mar 13, 2025•25 min•Ep. 143
When you start training - you expect to see shifts in the weights you can lift, what edge you can hang on, and the amount that you can climb. Maybe you even see progress in how quickly you can climb certain grades. But there are some other changes you might notice too - in your energy levels, your appetite, and in your body itself. In this episode, we're taking a look at the way's your body might change (on the inside and the outside) as you train hard and fuel yourself accordingly. CAITLIN LINK...
Mar 06, 2025•1 hr•Ep. 142
In terms of things climbers say they "should" be doing - mobility work is top of mind. If you've been pondering becoming someone who stretches regularly - for your climbing or your general wellbeing, these five tips are guaranteed to help you develop a focused, effective stretching practice. Resources Tom Merrick's YouTube Channel Mercedes Pollmeier's YouTube Channel What is a developpe in ballet? We don't want to ruffle your feathers, but we do want you to get better at climbing, improve your n...
Feb 27, 2025•26 min•Ep. 141
We don't want to ruffle your feathers, but we do want you to get better at climbing, improve your nutrition, and have an enjoyable time while you do it. And if that takes some feather ruffling, then... *Boxing announcer voice* 📣 LET'S GET READY TO RUFFLLLLLEEEEEE In this episode we’re taking you through the top 6 toughest pills to swallow in your climbing and your nutrition. Hear us out. Because chances are if we’re talking about them, it’s probably because we’ve already swallowed these pills o...
Feb 20, 2025•1 hr 11 min•Ep. 140
If you ask Chat GPT for nutrition advice - will you get the guidance you need? Or are you entering the danger zone. This week, Caitlin is reviewing a climbing focused nutrition plan from Chat GPT. Come for Caitlin's verdict, stay for the actionable tips (and Lauren's relentless razzing of our proverbial AI overlords). CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN ...
Feb 13, 2025•28 min•Ep. 139
Everyone loves to talk about macros - so we decided it was high time the micronutrients get some love. In this episode we're teaching you about the color of food and the specific nutritional function of each color of the rainbow. If you know you need to get more fruits and veggies in (but you aren't exactly sure how or why) - this is the perfect listen. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://ww...
Feb 07, 2025•1 hr 5 min•Ep. 138
This week we decided to figure out if Lauren is going to be out of a job soon. We asked Chat GPT to write us a training program - specifically focusing on finger strength and endurance training. Will coaches be ousted by ChatGPT? Or will humanity reign supreme? Tune in to find out and get our thought's on Chat GPT's training expertise. LAUREN LINKS: 1. Sunset sale: self guided programs for 15% off before they go away forever! 2 Join Lauren's 1:1 Waitlist [next availability est. March 2025] 3. Ge...
Jan 30, 2025•24 min•Ep. 137
During our holiday hiatus - we got a question that really stuck out to us. "It feels like my climbing partners don't always fit with the way I want to approach climbing. How do I find the right partners for me?" We took that question and ran with it. In this episode we're talking partnerships vs. friendships, what to look for in a climbing partner, the red flags we'd avoid, and how to build community. Good climbing partnerships don't just happen - it takes work. Tune in to hear how it's done. CA...
Jan 28, 2025•1 hr 4 min•Ep. 136
Lauren here. I'm writing a special note about my dear friend and co-host, Caitlin. I'm so proud to call this woman my friend and I am THRILLED for the direction she is taking things. It takes so many guts to make changes to your business and I'm so excited for what's to come. Tune in to find out about Caitlin's BIG REVEAL. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LA...
Jan 16, 2025•23 min•Ep. 135
Ask and you shall receive. In this episode we're answering questions submitted by climbers just like you. We're talking.... 👉🏻 what to do if you show up to the gym and you feel like TRASH 👉🏻 the 411 on saturated fats (are they EVIL!?) 👉🏻 finding your balance when it comes to slab climbing 👉🏻 a debate on skittles AND MORE. Lots of ground covered in this one, BUCKLE UP. RESOURCES MENTIONED: 1. No hands slab drill 2. The Imposter Cure (note this is NOT an affiliate link) LAUREN LINKS: 1. Jo...
Jan 09, 2025•51 min•Ep. 134
We're taking a little break, but don't worry - we'll be back on January 9th. In the meantime, make sure to fill out this short survey and let us know what you want to hear on the show in 2025. We can't wait to hear from you! ❤️ https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform
Dec 10, 2024•3 min•Ep. 133
This is one of the MOST requested episode topics and we are finally getting it done: an episode specifically for the indoor focused climber. Whether you're just gym-bound for the winter or indoor climbing is your main gig, this episode is for you. RESOURCES MENTIONED: THE HARD TRUTH BY KRIS HAMPTON Limit bouldering mini course LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist [next availability est. March 2025] 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement...
Dec 05, 2024•55 min•Ep. 132
Ever look at videos of yourself climbing and feel unsure about what to do with it? Whether you're trying to figure out why you keep falling on a certain move, or you simply want to climb something better - improving your video review skills will be a big help. So in this episode, we're giving you three things to do when you check out your climbing videos that will help you learn more and get better. Want Lauren's eyes on your climbing, grab an ELEVATE AUDIT. 🎉 [ELEVATE AUDITS] LAUREN LINKS: 1. ...
Nov 28, 2024•21 min•Ep. 131
With a combination of 9+ years of working with clients, we've seen a thing or two. In this episode we're sharing the top 10 things our most successful clients do in their training and nutrition - for maximum gains, and overall satisfaction. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist [next availability est. March 2025] 2. Get...
Nov 21, 2024•1 hr 10 min•Ep. 130
If weird stomach aches and other gastro issues have you down, this episode is a must-listen. We're talking you through the top three signs that your gut microbiome needs some work. Hint: it probably isn't "just stress" 👀 CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's newsletter for a chance at FREE COACHING! ...
Nov 14, 2024•27 min•Ep. 129
As we head into the holiday season, you might be feeling the pressure. Family gatherings, travel, putting lights on the house - you name it. For many climbers, December becomes a month where their approach is a little more low-key. That’s where maintenance comes in - for your training AND your nutrition. In this episode we’re giving you the 411 on what it looks like to maintain. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK ...
Nov 07, 2024•1 hr 9 min•Ep. 128
On this episode we're discussing the truth around some common Halloween candy tropes, and Caitlin has to weigh in on if she thinks it's fact or fiction. So join in for the fun, and don't be surprised if you learn a thing or two yourself. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map LAUREN LINKS: 1. Take this quick survey for a chance to win a $25 visa giftcard! 2. Join ...
Oct 31, 2024•29 min•Ep. 127
This episode is all about misconceptions in training and nutrition. We're giving you the top 10 things climbers assume they're struggling with (and why they're usually wrong). From hamstrings to protein, to power endurance, we're covering a LOT of ground in this episode - strap in. LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Sign up here to receive the special edition, private podcast for Sport Climbers! 4. Get the Fast Track Moveme...
Oct 24, 2024•1 hr 24 min•Ep. 126
Cold and flu season are upon us. And you know what will stop you from crushing faster than anything else? GETTING SICK. It sucks. So this week we're bringing you Caitlin's top tips to keep your immune system ready for battle this cold and flu season. LAUREN LINKS: 1. Register for Sendsgiving! 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newsletter for a chance at FREE COACHING! 4. Sign up here to receive the special edition, private podcast for Sport Climbers! CAITLIN LINKS: 1. Apply For Cai...
Oct 23, 2024•33 min•Ep. 125
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 he...
Oct 15, 2024•1 hr 1 min•Ep. 124
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 Epis...
Oct 03, 2024•29 min•Ep. 123
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 o...
Sep 26, 2024•1 hr 17 min•Ep. 122
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...
Sep 19, 2024•38 min•Ep. 121
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 ...
Sep 12, 2024•2 hr 45 min•Ep. 120
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. Ge...
Sep 05, 2024•35 min•Ep. 119
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 SALE: https://www.goodsprayclimbing.com/bogo?utm_source=average-climber&utm_medium=podcast&utm_term=show-notes&utm_content=&...
Aug 22, 2024•1 hr 3 min•Ep. 118
