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.

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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

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Get on the wait list for The Crew! https://www.goodsprayclimbing.com/crew-wait-list-november-25 GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7

Yep. You read that right - we're covering SKI TRAINING on this week's episode. Because we know that for some of you, part of being an average climber is being an average skier too. KIDDING!!!

Anyway, we are so happy to welcome Ski Coach Shannon Smith to give us the 411 on all things ski training. Shannon worked with alpine ski racing teams for over a decade before pivoting to start her own Ski Coaching business in 2020. Shannon has grown Range Fitness to a full staff of coaches and that has helped thousands of athletes from around the world. We are so lucky to have her on the pod! You're about to ski prep like you never have before. CONNECT WITH SHANNON! website: www.rangefitness.com IG @range.snowfit: https://www.instagram.com/range.snowfit/

For many climbers - the holiday season means more on our plates. More gatherings, more to-dos, more hosting, perhaps more tough feelings, and less time for training. So in this episode we're giving you our top 3 tips for navigating the holiday season with intention and bad-assery. ⚠️ P.S. We're releasing this episode NOW.... because 3 days before December starts is *probably* too late!

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

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Get on the wait list for The Crew! https://www.goodsprayclimbing.com/crew-wait-list-november-25 GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7

RESOURCES: Lauren's Favorite Kettlebell Complexes: - Turkish Get Up 3 Press Complex (advanced) https://youtu.be/6jq88rJmFSY

- Swing Press Lunge https://youtu.be/_kLI-IOL0YQ

- Tres-Cinco Complex https://www.youtube.com/watch?v=XBION5kQhJ8 IG REEL - V Point Session 101 https://www.instagram.com/reel/DNn-rKvvMYy/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

De-training research:

https://www.strongerbyscience.com/research-spotlight-detraining/ https://www.strongerbyscience.com/detraining/

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Get on the wait list for The Crew! https://www.goodsprayclimbing.com/crew-wait-list-november-25 GET YOUR STICKER https://forms.gle/qDenGJTAd5Qmspyz7

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.

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Get on the wait list for The Crew! https://www.goodsprayclimbing.com/crew-wait-list-november-25

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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

Check out Kris and the Power Company Team www.powercompanyclimbing.com

For more information on hangboarding, check out episodes 13 & 14 of this podcast. _____

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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

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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