Stop Bonking: Using Micro-fueling for Steady Energy

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 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-november-25 APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7

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.com/store/p/resistors?aff=11 Wrist Wrench: https://www.armassassinstrengthshop.com/products/axle-wrench note from Kris: My favorite is 2 3/8 with the 3 hole bar and standard texture grip. The bar doesn’t fit a regular carabiner but I like the way it rolls better than the d ring version.   Karlos Nasar video - training session overview:  https://www.youtube.com/watch?v=hZsq1rlBsmQ Check out Kris and the Power Company Team www.powercompanyclimbing.com For more information on hangboarding, check out episodes 13 & 14 of this podcast. _____ 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-november-25 APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7  

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-november-25 APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7

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:  - Chelsea loves Organic Pads  https://organicclimbing.com/collections/crash-pads - Lauren + Caitlin are big fans of Send! https://www.sendclimbing.com/collections/crash-pads Chelsea on Pretty Hate Machine https://www.instagram.com/p/DB2EAKUTNcI/?img_index=3&igsh=aGZqd3l5MW50ODh2   _______________________________ Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup Join Lauren's Newsletter https://www.goodsprayclimbing.com/training-plan-makeover APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7

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

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/vFaAWnov GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7    

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!