With a combination of 9+ years of working with clients, we've seen a thing or two. In this episode we're sharing the top 10 things our most successful clients do in their training and nutrition - for maximum gains, and overall satisfaction.

CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map

LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist [next availability est. March 2025] 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement Course for FREE!

Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

If weird stomach aches and other gastro issues have you down, this episode is a must-listen. We're talking you through the top three signs that your gut microbiome needs some work. Hint: it probably isn't "just stress" 👀

CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map

LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement Course for FREE!

Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

As we head into the holiday season, you might be feeling the pressure. Family gatherings, travel, putting lights on the house - you name it. For many climbers, December becomes a month where their approach is a little more low-key. That’s where maintenance comes in - for your training AND your nutrition. In this episode we’re giving you the 411 on what it looks like to maintain.

CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map

LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement Course for FREE!

Additional Links: Send Lauren an email and get a sticker for submitting a podcast review! https://www.goodsprayclimbing.com/contact Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio: www.plugtoneaudio.com

HYPERTROPHY RESOURCES:

• Is regional hypertrophy predictable?
• Research Spotlight: Load-dependent fiber type specific hypertrophy?
• Sarcoplasmic Hypertrophy is Real, but is it Relevant?

Donkeys and Elephants: How we got here