SENDTEMBER EP 4: "Hold the rope"

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 Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7

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 mode to your weekend warrior era And so much more. LINKS:  JOIN THE CREW www.goodsprayclimbing.com/the-crew last day to enroll for September is 9/7! Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7    

🚨 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 getting practical. I'm taking you through the top four mistakes climbers make on short, weekend climbing trips. This episode is all about maximizing your time outside. We're talking onsight tactics, improving your weekend schedule and more.  RESOURCES: Second Try Sending LINKS: 1. Apply for 1:1 coaching!  2. Join the wait list for The Crew! FOR ALL THINGS NUTRITION + CAITLIN: Play nutrition bingo All of Caitlin's links here!

🚨 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 struggles of outdoor climbing. From failure to comparison to not freaking out and "yelling take" - if you fee like your brain is getting in your way instead of helping you along, this episode is for you. Stay tuned for episode 4, where I'll be teaching you my favorite climbing trip tactics! LINKS: 1. Apply for 1:1 coaching!  2. Join the wait list for The Crew! 3. Check out Lor's IG post on when to say "take" 4. Learn more about my friend and colleague, Karly Rager from Project Direct! FOR ALL THINGS NUTRITION + CAITLIN: Play nutrition bingo All of Caitlin's links here!

🚨 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 you through the 7 step process of sending a limit level sport climb. (and some things to keep in mind before you dig in) In episode 3, we'll be digging into mental game + tactics for short climbing trips. LINKS: 1. Apply for 1:1 coaching!  2. Join the wait list for The Crew! 3. Project checklist example 4. Power Company Remix Episode on Failure 5. Low Pointing Resources SHORT VIDEO Low pointing Q&A pt 1 Low pointing Q&A pt 2 FOR ALL THINGS NUTRITION + CAITLIN: Play nutrition bingo All of Caitlin's links here!

🚨 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 metrics of climbers who are redpointing 5.12 and beyond - how to be more intentional with the time you have outside Stay tuned for episode 2, where we'll be digging into the details of the process of projecting.  SENDSGIVING, IS IT COMING BACK?  While the Sendsgiving Program is presently retired, I do have a couple 1:1 coaching spots available for start dates in July and August. You can apply for 1:1 coaching here.  LINKS:  1. 1:1 Coaching application. 2. Endurance Training + Work Capacity 101: Average Climber Podcast Episode 32 3. Power Company Climbing Data 4. Power Company Climbing Finger vs. Pull Strength Heat Map

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 conversation with Houston-based coach, Dru Stulb, in this episode of Sends and Suffers. Host Mario Stanley and Dru discuss climbing evolution, coaching, and personal growth. Learn about Dru's journey from enthusiast to coach, the role of climbing coaches, and their impact on the sport. Discover the joys of coaching, challenges faced, and the rewards of seeing athletes grow. We also discuss the socio-economic challenges facing aspiring climbers, personal struggles, and the role of coaches in shaping expectations and growth. Finally, learn about unique teaching methods, understanding individual goals, and the power of a transformative community in sport. This episode is a deep dive into the heart of coaching and its influence on shaping the future of climbing culture.

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

"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! RESOURCES:  IG reel showing what "level 2" looks like:: https://www.instagram.com/reel/CsJ7EsAgptQ/?utm_source=ig_web_copy_link&igsh=MW81aDByZW1jdWowbg== Rhythm intervals by Climb Strong https://www.youtube.com/watch?v=arH2ouVoaGs CAMPUS PUNKS:  https://www.youtube.com/watch?v=ZexnS9lLdRw WRIST ROLLER EXAMPLE:  https://www.youtube.com/shorts/ubHDHIHI1EI WORK WITH US:  PLAY NUTRITION BINGO WITH CAITLIN (newsletter sign-up) Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: If you've submitted a review that we've read on the show - fill out this form to claim your sticker! https://forms.gle/yt72CVpfLHY396aW7 Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com  

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 round of The Crew Additional Links: If you've submitted a review that we've read on the show - fill out this form to claim your sticker! https://forms.gle/yt72CVpfLHY396aW7 Submit your episode ideas to us: https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com RESOURCES + CREATORS TO FOLLOW: Read Wendy Wood's review on The Psychology of Habit CTFAR MODEL (credit: Brooke Castillo + BBA Team for showing me this model!) @karinnordinphd @jime.ramirez.coaching RESOURCES FOR COACHES: Health Mindset Coaching Certification Coach Shannon Beer Body Brain Alliance Coach Mentorship