Welcome to the one episode of the year where we officially prescribe doing less . Join us for a very Average year-in-review, complete with triumphs, what we're each celebrating, and reminders going into the holiday season. We’re pressing pause for a bit, but we’ll be back in 2026 with more climbing nonsense, hot takes, and unsolicited beta. In the meantime, our one holiday request is this: please leave us a review!!! If we read your review on the podcast, we'll send you a sticker! And isn't that...
Dec 04, 2025•11 min•Ep. 174
What if your holiday season was free of nutrition drama? That's what we want for you, so we're bringing you our top tips on nutrition - holiday season edition. Whether you've got a challenging relationship with sugar cookies or you just hate feeling "off" because of major changes to your diet during the holidays - this episode is for you. LINKS: APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov Book an Intro Call with Caitlin! https://my.practicebetter.io/#/5ee7f933...
Nov 20, 2025•24 min•Ep. 173
Yep. You read that right - we're covering SKI TRAINING on this week's episode. Because we know that for some of you, part of being an average climber is being an average skier too. KIDDING!!! Anyway, we are so happy to welcome Ski Coach Shannon Smith to give us the 411 on all things ski training. Shannon worked with alpine ski racing teams for over a decade before pivoting to start her own Ski Coaching business in 2020. Shannon has grown Range Fitness to a full staff of coaches and that has help...
Nov 13, 2025•1 hr 11 min•Ep. 172
For many climbers - the holiday season means more on our plates. More gatherings, more to-dos, more hosting, perhaps more tough feelings, and less time for training. So in this episode we're giving you our top 3 tips for navigating the holiday season with intention and bad-assery. ⚠️ P.S. We're releasing this episode NOW.... because 3 days before December starts is *probably* too late! LINKS: APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov Book an Intro Call with ...
Nov 06, 2025•23 min•Ep. 171
Rules can make decisions easier. Rules can keep you safe. But rules can also be so rigid that you leave progress on the table. In this episode we're showing you which rules you can break, and why. From performance seasons, to food morality, and when to do what training sessions - if you get worried about doing things "right", this episode is about to bring you some serious relief. LINKS: APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov Book an Intro Call with Caitl...
Oct 30, 2025•1 hr 9 min•Ep. 170
If climbing has been feeling a like a box cheez-its that have been in the pantry too long - this episode is for you. Because having a stale relationship with climbing - well, it could be better, ya know? So in this episode we're breaking down four signs that it might be time to pivot your approach. If this title jumped out at you - that's your first sign that you need to give this a listen. APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov Join Caitlin's Newsletter ...
Oct 23, 2025•24 min•Ep. 168
Granite has shaped climbing history — from Yosemite to crags around the world. In this episode, we’re joined by coach Kris Hampton of the Power Company Podcast to unpack why granite feels so damn hard, how to get better at it, and what makes it such a cornerstone of climbing. LINKS + RESOURCES: Granite Edge from Nature Climbing https://natureclimbing.com/products/stone-hanger-1?srsltid=AfmBOooMlRoLZuMOTsK6t58u95nNftWMPsn35bbkfmw8g9marvDiJvKy Footholds - Resistors https://www.powercompanyclimbing...
Oct 16, 2025•1 hr 24 min•Ep. 169
If eating a whole meal at the crag isn't your style, or you feel like energy during big climbing sessions really starts to slip, then you need to listen up. In this episode, we're giving you a bite-sized lesson in micro-fueling. BON APPETIT! 🤌🏻 Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup Join Lauren's Newsletter https://www.goodsprayclimbing.com/training-plan-makeover Get on the wait list for The Crew! https://www.goodsprayclimbing.com/crew-wait-list-nove...
Oct 09, 2025•18 min•Ep. 167
Chelsea Murn is no stranger to solo bouldering. In fact, she was alone in the woods for many of the hardest boulders she's ever done (and she's racked up a few V10s in her day). Many climbers struggle to get outdoors as often as they'd like - and part of that struggle comes from coordinating with climbing partners. Enter - SOLO BOULDERING. In this episode we cover - the risks you take when bouldering by yourself - building self-trust - Chelsea's favorite gear recs - and more! RESOURCES: - Chelse...
Oct 02, 2025•1 hr 9 min•Ep. 166
We've got a NEW episode style for you - case studies! Where we talk about real clients making real progress. This week we're talking about Caitlin's client, who was suffering with ulcerative colitis (if you aren't familiar with it - think EXTREME inflammatory gut problems). We discuss: - how Caitlin helped Jack reintroduce foods back into his diet - getting Jack enough energy to be able to train and climb outside again - how he healed, recovered and climbed his second V9! Join Caitlin's Newslett...
Sep 25, 2025•33 min•Ep. 165
Welcome to part 2 of the weekend warrior survival guide. We're bringing you more nutrition planning tips that will blow your mind AND discussing the trap of "fun". RESOURCES: How to set climbing trip goals without losing your mind! https://youtu.be/2PSfLEgiBlE Join Lauren's Newsletter https://www.goodsprayclimbing.com/training-plan-makeover Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFa...
Sep 18, 2025•45 min•Ep. 164
You don't have to have a mega-proj and break into a new grade every season. You can have different goals. You can have goals for your nutrition . In this episode we're showing you how to spice up your outdoor climbing with goals that will make you better (and help you have more FUN too). *P.S. I realized we said "raw egg" in this story, but let it be known that it was in fact a hard boiled egg. Our apologies 🤣 Join Lauren's Newsletter https://www.goodsprayclimbing.com/training-plan-makeover Joi...
Sep 11, 2025•30 min•Ep. 163
THE BITCHES ARE BACK. 🎉 We are so excited to kick off September with you - and we know you've got crunchy leaves and crispy temps on the brain. It's about to be weekend climbing trip o'clock and we want you to be ready. In part 1 of our weekend warrior's survival guide, we're teaching you... > what you CAN train last-minute vs. what you can't > changing the way you view your nutrition on a weekend climbing trip (your mind will be BLOWN) > the *smart* way to flip the switch from indoor ...
Sep 04, 2025•1 hr 2 min•Ep. 162
🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is episode 4. This series is meant to be listened to IN ORDER. So go back to episode 1! ___________________________________________________________________________ In the final episode of this series, we're get...
Jul 31, 2025•37 min•Ep. 161
🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is episode 3. This series is meant to be listened to IN ORDER. So go back to episode 1! ___________________________________________________________________________ In episode 3 we're highlighting the mental str...
Jul 24, 2025•35 min•Ep. 160
🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is episode 2. If you haven't listened to episode 1 yet - go back and start at the beginning. ___________________________________________________________________________ Welcome to episode 2, where I'm walking y...
Jul 17, 2025•38 min•Ep. 159
🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is episode 1. What it takes to win a game. ______________ 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 metric...
Jul 10, 2025•28 min•Ep. 158
We're on break but that doesn't mean we don't have things we want to share with you. This week we're highlighting a fellow PlugToner, Mario Stanley. Mario is the host and creator of the Sends and Suffers Podcast. A renaissance man through and through, he is a climber, coach, filmmaker, podcaster, former route setter, advocate for making climbing accessible to all, and so much more. We're thrilled to highlight this episode of Sends and Suffers in our feed. ABOUT THE EPISODE: Join us in a conversa...
Jul 03, 2025•1 hr 12 min•Ep. 157
We're taking a break! See you back here in August! EPISODE TOPIC REQUEST FORM https://forms.gle/GAinnha1sG8EveUB9 LEARN MORE ABOUT THE CREW www.goodsprayclimbing.com/the-crew last day to enroll for July is 6/27! Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup...
Jun 26, 2025•3 min•Ep. 156
"If I train my endurance enough, I'll never get pumped and I'll never fall" If that's the way you're approaching your endurance training, this episode is for you. Improving your pumpy climbing abilities has a lot to do with A. your forearm endurance and B. how well you can keep your cool when the pump sets in. In this episode, we're taking you through a training progression to help you with both the mental and physical aspects of endurance. Get ready for some sweaty palms and bricked forearms! R...
Jun 12, 2025•23 min•Ep. 155
Want to eat better? You have to change your behavior. Follow a training plan? Gotta change your behavior. Stick to a stretching routine? You guessed it - BEHAVIOR CHANGE. Changing your behavior is the root of everything you want to accomplish . In this episode, we're giving you six killer tips (beyond "Atomic Habits" stuff) to help you change your behaviors for the better. PLAY NUTRITION BINGO WITH CAITLIN (newsletter sign-up) Apply for 1:1 Coaching with Lauren Join the wait list for the next ro...
Jun 05, 2025•1 hr 11 min•Ep. 154
Dr. Evan Ingerson is back and this time we're tackling CORE TRAINING FOR CLIMBERS. Get the perspective of a physical therapist (Evan) and a coach (Lauren) as they dissect the big questions of core training like... - Should your core training be climbing specific? - How can you tell if your core is "low hanging fruit"? - What are the most common core training mistakes climbers make? We're covering all that and more - core up and tune in. WORK WITH EVAN: www.theclimbingproject.com Email him: evan@...
May 22, 2025•48 min•Ep. 153
Should you take a week off or keep climbing on that tweaky finger? If a move makes your shoulder hurt a LOT but it feels fine 5 minutes later, what does that mean? If injury and pain feel confusing (or frustrating) to you - which is understandable - this episode with Climbing DPT Evan Ingerson is right up your alley. He has been working with climbers for 9+ years, climbing for 25 years, and was a multi-year youth national competitor. We are so excited to bring Evan’s expertise and impeccable bed...
May 15, 2025•1 hr 5 min•Ep. 152
If you're someone who trains in the evenings after a long day of work - we see you, we feel you, and we know that some afternoons get totally off track. In this episode we're guiding you through the process of saving yourself from saying "eh, I'll just move that session to tomorrow". If you ever struggle with evening training motivation - this is for you. PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: If yo...
May 08, 2025•42 min•Ep. 151
This episode features some b roll that we recorded for the hell of it. For those of you looking for some nutrition help when you're thinking about big days out in the elements, this episode will have some tasty tips for you. Plus, if you're one of those climber-runner types - this episode has plenty of nutrition tips you'll want to tune in for. *A NOTE ON THE RACE ELEVATION* Lauren still does not have feedback from the race organizers; however despite what Lauren's topography explorations on the...
May 01, 2025•35 min•Ep. 150
Ever wondered what it's like to boulder in France? What if your rest days could be a day trip to Paris? In this episode Caitlin is giving us all the details on her recent trip to Fontainebleau. This episode is two parts travel guide and one part chat between two good friends. If you're looking for climbing trip ideas, tune in ASAP. PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: Submit your episode ideas to ...
Apr 24, 2025•44 min•Ep. 149
With the limitless options for how you can climb something, it's understandable that you might be looking over your shoulder every now and again for beta that feels better. So how do you decide if you need to ditch your beta for an upgrade, or stick with it and try harder? We're serving up 6 tips to help clear that up. PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: Submit your episode ideas to us: https://d...
Apr 17, 2025•45 min•Ep. 148
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
