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 - ...
Jan 04, 2024•1 hr 6 min•Ep. 87
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 sti...
Dec 28, 2023•32 min•Ep. 86
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 fe...
Dec 21, 2023•1 hr 10 min•Ep. 85
There's a good chance there's a type of climbing you refer to as an "anti-style".Whether it's slopers, steeps, slabs, or crimps - we'd bet there's a certain type of climbing that feels especially hard for you. So how do you go from "anti-style" to "I own this style"? And how long is that going to take? We're diving into that question on this episode with guest Karly Rager of Project Direct Coaching. IMPORTANT RESOURCES + LINKS: 1. Info about climbing in El Salto and Rodellar https://www.thecrag....
Dec 14, 2023•1 hr 16 min•Ep. 84
The most wonderful time of the year? In some ways it is. And in other ways it can be the most challenging. Whether you're facing grief, difficult family dynamics, or simply a MOUNTAIN of extra to-dos and social invitations, the holidays can be a difficult time for a variety of reasons. And taking care of your body and your climbing goals? That stuff might hit the back seat. But should it? Does it have to? If you need help balancing the demands of the holidays with the desire to take care of your...
Dec 07, 2023•38 min•Ep. 83
Hey there Average Climber - our crew is taking a break this week! We'll be back for more next week, in the meantime, check out episode one of Written in Stone. If you like the Average Climber Podcast, we can guarantee you'll LOVE this. Learn more about Plug Tone Audio's other great podcasts at www.plugtoneaudio.com.
Nov 30, 2023•22 min•Ep. 82
If you're like us, you LOVE bragging to your friends about what a great deal you got on something. So allow us to give you the opportunity to get some extravagantly generous deals on your nutrition and training needs. This Snack Break, we're breaking down the sales we're doing for Black Friday! Grab the deals now! Caitlin's deals www.caitlinholmes.com/blackfriday Lauren's deals https://linktr.ee/goodspraycoaching The Average Climber Podcast is a proud member of the Plug Tone Audio Collective....
Nov 24, 2023•35 min•Ep. 81
If you've ever thought "gosh I wish I could send that grade faster, there's so many climbs I could do." or you've pondered what it would be like to step up to those cool, hard looking boulders in your gym. Or you have high hopes for how much you can progress your climbing in general, Then you have a choice to make. You can either keep assuming it'll work out or you can treat your approach with more attention and care. You know - actually writing down your training and keeping track of your prote...
Nov 16, 2023•1 hr 13 min•Ep. 80
Do big moves have you stumped? Do you get stuck when you have to huck yourself around on an overhang? Is static, balance-ey climbing your only happy place? If this sounds familiar, it's high time you start expanding your dynamic climbing skill set. Whether it's a mental thing or more of a physical struggle - this episode is holistically addressing your dynamic climbing quandaries. Get ready to get swingy, and get this in your ears ASAP. IMPORTANT LINKS + RESOURCES: 1. Send Lauren an email so you...
Nov 16, 2023•32 min•Ep. 79
You start a new training plan. You're so excited. You're ready to buckle down. Everything is going to be great! And then, some unexpected roadblocks pop up - like low energy, muscle soreness, being so hungry all the time. Instead of pressing on and assuming something is wrong with you, check out this episode instead. Your struggles are totally normal, and many of these can be resolved with some simple tweaks to your nutrition. IMPORTANT LINKS + RESOURCES: 1. Caitlin's Nutrient Timing E-book! htt...
Nov 02, 2023•1 hr 6 min•Ep. 78
We have a special treat for you on our feed today - a trailer for Plug Tone's newest show, Written In Stone, climbing's most important ascents. Here's a word from the show's creator, Kris Hampton "I’m making what I wish was out there: a podcast that celebrates the rich stories of climbing history. The good, the bad, and the controversy. We’re starting in the 1990s. More details coming soon, including who you will be hearing about, who you will hear from, and the incredible partners that are maki...
Oct 27, 2023•6 min•Ep. 77
Caitlin has some big news to share with us, and you're going to have to listen to find out because we're not telling you what it is in the show notes! LINKS: 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 If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching at the link below. Apply H...
Oct 26, 2023•30 min•Ep. 76
We're throwing it back to the start of our climbing careers. From the way we trained, to our attitudes, to our haircuts - there is a LOT that we've learned since our first year of climbing. In this episode, we're giving you a heartfelt glimpse into the mistakes we made when we were n00bs in the climbing gym. We hope that sharing our blunders saves you some time and energy as you make your way along your climbing journey. Trust me, some of our mistakes are so glaring, you'll be laughing both with...
Oct 19, 2023•1 hr 13 min•Ep. 75
Whether the foot holds are too high, too low, too slippery, or challenging in other ways, footwork can pose a variety of challenges in climbing. In this snack break, we're breaking down eight of the most common footwork struggles climbers face and giving you a variety of ways to solve them. If you've ever been stumped by the footholds on a climb, this episode is for you. Good Spray Movement Drills + Videos: Eyes on the prize: https://youtu.be/imyKiAVCb28 Foot swap vs. 3 step match: https://youtu...
Oct 05, 2023•29 min•Ep. 74
In part one of our series on intermittent fasting, we looked at the pros and cons of time restricted eating for general health. However, general health is not the only thing we want you to understand. We also want you to be aware of how intermittent fasting can impact your athletic pursuits. In part two of the series, we examine IF's impacts on strength, endurance, body composition, and other metrics related to athletic performance. Get stickers, work with us, and support the podcast: Send Laure...
Sep 28, 2023•1 hr 22 min•Ep. 73
Did you know that creatine is one of the most studied supplements? Or that it can help increase your capacity for high power activity *ahem, rock climbing*. Well, now you know. In this episode we're discussing the upsides and downsides of this interesting supplement. We're answering a few listener questions too. If creatine has ever crossed your mind, give this episode a listen. Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a re...
Sep 21, 2023•32 min•Ep. 72
The information around intermittent fasting is as voluminous as it is confusing. Some health professionals tout it as a Holy Grail for health and longevity. But is it all it's cracked up to be? And is this nutrition strategy helpful for climbers? It's time to dig into the benefits, downsides, and everything in between when it comes to intermittent fasting. Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a review that we feature on...
Sep 14, 2023•1 hr 26 min•Ep. 71
So little time so many climbs. The ever-present struggle when you find yourself on a climbing trip. Add in that your friends probably don't want to do the exact same climbs as you, and you've got yourself a real pickle. In this Snack Break, we're taking you through a guided exercise to help YOU get your plans and priorities straight for your next outdoor climbing adventure. Speaking of getting ready for outdoor adventures - make sure to get on the Sendsgiving wait list! You can get on the list +...
Sep 07, 2023•33 min•Ep. 70
If the moonboard were in the cast of Mean Girls - no questions asked, it'd be Regina George. People love it. People hate it. People are obsessed with it. People want to be around it. People want to be as far away from it as possible. Either way, they CANNOT stop talking about it. So in this episode we're cutting through the noise and getting to the truth about the Moonboard. Is it really a 'magical tool'? Is it going to get you injured? Is it impossible to climb on if you're short? What kind of ...
Aug 30, 2023•1 hr 21 min•Ep. 69
Whether you're projecting the easiest route on the wall, or you're headed to a boulder that's far away from all the other ones, sometimes you don't always have access to the warm-up climbs you want. So what do you do in those situations? In this snack break, we're breaking down strategies for a proper warm-up even if you're climbing in a spot doesn't have the warm-up level climbing you usually look for. RESOURCES + LINKS: Tension Flash Board: https://tensionclimbing.com/product/flash-board-2/ (t...
Aug 24, 2023•26 min•Ep. 68
Like it or not, your mental health impacts your climbing in more ways than you know. From how you deal with failure, to the ways you compare yourself to others, to managing your motivation levels - keeping your mental health in check is foundational to living a fulfilling life (and climbing harder while you're at it). In this episode, we sat down with licensed therapist and mega adventurer, Kelsee Keitel, to get some professional help with the mental health struggles often faced by climbing athl...
Aug 17, 2023•1 hr 19 min•Ep. 67
Fitting strength training in around climbing can be tough. You know what makes it tougher? A commute to the gym. That's why, this episode will teach you about our five favorite pieces of equipment to help you build an effective strength set-up for your home. One that's so minimal, you can shove in a closet when your mother in law comes to visit. Speaking of building strength, the registration for Muscle Fuel Pro is OPEN! Sign up for this 4-week group coaching program that begins the week of Augu...
Jul 27, 2023•25 min•Ep. 66
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 bui...
Jul 20, 2023•1 hr 17 min•Ep. 65
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 yo...
Jul 13, 2023•40 min•Ep. 64
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 s...
Jul 06, 2023•1 hr 8 min•Ep. 63
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 need...
Jun 29, 2023•26 min•Ep. 62
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 t...
Jun 22, 2023•1 hr 15 min•Ep. 61
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-programs NOTE: July custom pl...
Jun 15, 2023•23 min•Ep. 60
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...
Jun 08, 2023•46 min•Ep. 59
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 m...
Jun 01, 2023•39 min•Ep. 58
