If your nutrition looks good on paper but you're still feeling "blah" - this episode is for you. We're digging into why "eating enough" doesn't always cut it when it comes to keeping you energized - and we're taking a couple side quests into caffeine and blood sugar while we're at it. Let's get you off the energy rollercoaster and onto a nice, stable country lane.

Connect with Caitlin

Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date

www.caitlinholmes.com

Connect with Lauren Get on The Crew wait list https://www.goodsprayclimbing.com/crew-wait-list-march-2026

Apply for 1:1 Coaching https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Let's get technical AND tactical - this week we're breaking down the most common ways climbers waste energy on the wall. From footwork faux pas to tactics to resting skills - we're giving you some actionable tips to climb more efficiently - so you can climb more in general. Resources: Here's the top 10 list and DRILL cheat sheet that goes with this episode [LINK] Eric Horst blog post on pacing for sport climbing. [LINK]

*also in the last bit of the episode Lauren MEANT to say "omniscient" instead of "omnipotent". WHOOPS. Connect with Lauren Get on The Crew wait list https://www.goodsprayclimbing.com/crew-wait-list-march-2026

Apply for 1:1 Coaching https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin

Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date

www.caitlinholmes.com

You don't get better at climbing while you train - you get better when you leave the gym and start recovering. However, it's possible that your recovery strategies aren't helping as much as you think they are. So in this episode, we'll be showing you the top 10 ways you might be sabotaging your recovery (and what you can do about it). Resources: Check out Lauren's training plan makeover library [HERE]

Connect with Lauren Get on The Crew wait list https://www.goodsprayclimbing.com/crew-wait-list-march-2026

Apply for 1:1 Coaching https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin

Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date

www.caitlinholmes.com

Ever heard someone say "you thoughts become your actions"? Well this week we're bringing you the research to back that up. Episode 2 is all about the ways your mind is tiring your body. We're educating you on why this happens (and how to stop it) RESOURCES: 1. Negative emotional state slows down movement speed: behavioral and neural evidence PMID: 31579576

2. Exploring the impact of psychological capital and work–family conflict on stress regulation and success in competitive athletes PMID: 41190113

3. Mental Resilience and Mindfulness in Athletes: A Preliminary Study Across Sports and Experience Levels PMID:41150469

4. Cognitive De-Fusion https://youtu.be/wxFY0Am9Aj4

5. Tapping resources

Tapping for Anger

Tapping for Anxiety & Stress

Connect with Lauren Get on The Crew wait list https://www.goodsprayclimbing.com/crew-wait-list-march-2026

Apply for 1:1 Coaching https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin

Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date

https://www.caitlinholmes.com/

Welcome to episode 1 of the first ever FULL SEASON of The Average Climber Podcast. This season we have one simple goal in mind: helping you become the most energized climber you can be. And that starts with an important question: Are you Energized? Better listen in to find out. Episodes will release every Thursday. 8 in total!

Here's your episode 1 homework: https://drive.google.com/file/d/1lxJObGIeOjKxXX6L7tNlETDYHYptik0Z/view?usp=sharing

Connect with Lauren Get on The Crew wait list https://www.goodsprayclimbing.com/crew-wait-list-march-2026

Apply for 1:1 Coaching https://usv2nrx1n1p.typeform.com/to/vFaAWnov

Connect with Caitlin

Book a clarity call: https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?step=date

www.caitlinholmes.com

WE'RE BA-AAAACK. And doing something we've never done before: The first ever SEASON of The Average Climber Podcast.

For our inaugural voyage into the land of Sequential Podcasting - we're taking you on a journey with one goal in mind: Making you the most energized climber you can be. From energy-sapping movement habits, to psychological energy leaks, and even blood sugar rollercoasters - we're tackling the issue of energy from all angles. (Don't worry, there's still PLENTY of completely unnecessary fun-facts) Episode 1 drops February 6. Find it on YouTube and wherever you get your podcasts.

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 just merry.

CLAIM YOUR STICKER

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/#/5ee7f9332a982306fcce6ca4/bookings?s=660ad849d02bd34a38dcf798

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