The TrainingBeta Podcast: A Climbing Training Podcast

TBP 153 :: Chelsea Murn on Women’s Specific Training and Nutrition Needs

About Chelsea Murn Chelsea Murn is a Certified Health Coach and a climbing coach at LadyBetaCoaching.com who specializes in females’ training and health needs. She’s also a business coach for females in the climbing community, and in this interview we talk about all of that. Chelsea has caught my eye recently with her blogging at LadyBeta, and because she’s one of the only people talking about women’s specific training needs. We talked about women’s specific needs in climbing training and performance as well as our specific diet needs. We talk about what we should be training in the different phases of women’s cycles and how hormones affect our physical and emotional states. And we discuss how we can work with our cycles instead of just being annoyed that we have to deal with our periods every month. We also talk about her business coaching and her climbing coaching services, and how she might be able to help you. Chelsea is extremely knowledgeable and passionate about her climbing and her coaching, and it shows in this interview. I really enjoyed my talk with her and I hope you do too.     Chelsea Murn Interview Details Women’s specific needs with training fr climbing What estrogen and progesterone do to our bodies How to accommodate our cycle with our training The times of the month when we’re most likely to perform well What we should be eating to support our bodies (different than males) How to track your cycle How her business and climbing coaching took off and has become a real career     Chelsea Murn Interview Links  Programs by Chelsea at LadyBeta.com Instagram: @ladybeta.coaching Blog post about women’s cycles and performance Books mentioned Beyond the Pill Period Repair Manual In the Flo

TBP 152 :: Juliet Hammer on Weight Training and Racism in Climbing

I talk with Juliet Hammer about strength training for climbing using weights, compensating for being a short climber, what to focus on with your training during the pandemic, and racism in the climbing community.

TBP 151 :: Neely Quinn and Alyssa Neill on Body Image and Disordered Eating in Climbers

About Neely Quinn and Alyssa Neill In this episode, I had a conversation with my friend and fellow nutrition practitioner, Alyssa Neill, about body image and disordered eating behaviors in climbers. We both have experienced negative body image and have worked with client on body image and disordered eating behaviors. We discuss candidly our own experiences with it all and provide tips on how to balance your diet to get all the nutrients you need while maintaining your optimal, healthy body composition. We talk about common behaviors we see in our clients that sabotage their performance and health goals, and how to improve those behaviors. And we provide mental/emotional tools to help deal with negative body image/body dysmorphia. This discussion was a very vulnerable one for me, and I discuss some personal things I’ve never talked about on the podcast before. Our hope with this episode was multifaceted: 1) we want to bring body image issues more into the open, 2) we want people to learn how to eat in order to avoid common emotional eating pitfalls, and 3) we want people to start re-thinking the “optimal body type” for climbers, and realize that extreme leanness is not the end all be all of climbing hard. It’s also incredibly important to be healthy and happy. Lastly, if you believe you have an eating disorder or are suffering with disordered eating behaviors, we encourage you to seek help. Whether that’s from a therapist, a nutritionist, a doctor, or all three, there are many resources out there for you. I did an interview with Kate Bennett, who is a therapist who specializes in eating disorders among athletes and she sees clients remotely. Alyssa is also currently taking clients remotely. Interview Details Our personal stories Common behaviors we see in clients Common signs and symptoms of disordered eating Mental/emotional tools that have helped me How limiting beliefs about your weight can affect climbing performance Our thoughts on “Intuitive Eating” How a balanced eating routine can help with emotional eating Dilemma of professional climbers How your hormones are affected by disordered eating     About Me (Neely Quinn, ICNT) A little about me that you might not know… After completing my Bachelor’s degree in both Psychology and Zoology at the University of Wisconsin at Madison, I completed a 4-year holistic nutrition program called Seven Bowls School of Nutrition, Nourishment, and Healing. I graduated in 2007 as a Certified Integrative Clinical Nutrition Therapist. During my education, I learned about not only nutrition, but Western and Chinese herbs, homeopathy, the psychology of eating, and other alternative practices. I started practicing nutrition with private clients in 2007, and I’ve been working exclusively with climbers since 2015 to help them optimize their energy levels, body composition, climbing performance, and overall well-being. I was heavily involved in the Paleo nutrition community for a few years, and I was recruited to write The Complete Idiot’s Guide to Eating Paleo, which was published in 2012. I’ve led nutrition seminars online, taught at Bauman College (a certificate program for nutrition), and taught several community classes in person. I’ve been a panelist at several conferences and festivals, including the International Climbers’ Festival in 2017-2019, and PaleoFX. I’m also an instructor for the Performance Climbing Coach seminars with Steve Bechtel et al, and I travel around the country with them to teach people about nutrition for climbers. Outside of my nutrition life, I’m the owner of TrainingBeta.com and the host of The TrainingBeta Podcast. I live in Longmont, Colorado with my husband and co-founder of TrainingBeta, Seth, and our dog, Zala. I’ve been sport climbing for 20+ years and I’ve worked with my diet extensively to figure out proper fueling and recovery for optimal climbing performance–a lifelong pursuit. For more info about who I am as a climber and a person, check out my personal bio. About Alyssa Neill, RDN From Alyssa’s website… In addition to her Didactic Program & Nutrition Science degree from the University of Rhode Island, Alyssa completed her 1300 hour Dietetic Internship at the nation’s leading school for natural medicine and whole-food nutrition, Bastyr University, in Washington. She has over seven years of personal and professional experience with holistic nutrition, weight loss, fat loss, women’s health, hormone balance with diet, diet and lifestyle modifications, and supplement support. In addition to NourishMEnt Nutrition, she has worked as a Practitioner at Pharmaca Integrative Pharmacy, in the supplement industry, as a Private Chef, in hospitals, in Naturopathic clinics and as a Detoxification / Biotransformation researcher at High Tech Health International, Inc. She also hosts and teaches at Womxn’s Retreats, Womxn’s Circles & gatherings. She loves cooking and creating, and so she occasionally private chefs for retreats. She leads rituals, guided meditation, writes for Climbing Magazine and for Gnarly Nutrition. She is also a sport climber and a boulderer, and she works with climbers as well as all kinds of nutrition clients. For more info about Alyssa or to work with her as a client, visit her website at www.nourishmentnutrition.com.     Links Warning signs and symptoms of Eating Disorders Climbing Magazine Article: Disordered Eating Poses a Danger to Climbers Dialectical Behavior Therapy: Check the Facts Worksheet Dialectical Behavior Therapy: Opposite Action Worksheet Dialectical Behavior Therapy: Radical Acceptance Worksheet RED-S resources: Podcast Interview with Marisa Michael, RD Mina Leslie-Wujastyk’s article about her experience Alyssa Neill Instagram: @nourishment_nutrition Website: www.nourishmentnutrition.com     Summer Sale! 25% Off All Training Programs and eBooks Use code: summer at checkout for 25% off all training programs from July 15-July 21, 2020. At-Home Training Program ebook Finger Training Programs  Injury Protocols All of our training programs NOT APPLICABLE for Remote Coaching with Matt Pincus or Sport Psychology Sessions with Dr. Chris. 

TBP 150 :: Matt Pincus on Returning to Climbing after a Long Break

I talk with Matt Pincus about how to return to climbing after a long break. We discuss everything from frustrations about being weak to reassessing goals.

TBP 149 :: Dr. Tyler Nelson on the Role of Stretching for Climbers

In this interview, Dr. Tyler Nelson explains why climbers need to stretch, when to stretch, and what type of stretching is appropriate at different times.

TBP 148 :: Neely Quinn and Alyssa Neill on Nutrition for Climbers during Quarantine and Beyond

I had a conversation with fellow nutrition practitioner, Alyssa Neill, RDN, about how we can eat to truly nourish ourselves during quarantine and beyond.

TBP 147 :: Steve Bechtel, Kris Hampton, and Tom Randall on Best Practices for Training at Home

In this interview, I talked with trainers Steve Bechtel, Kris Hampton, and Tom Randall about how they're guiding their clients to train at home during the COVID-19 pandemic.

TBP 146 :: Matt Pincus on Climbing Training at Home During COVID-19

I talk with Matt Pincus about how to approach train at home during COVID-19, how we're training, our recommended equipment, and some workouts you can do.

TBP 145 :: Mark Campbell on TRX Training for Climbers

Mark Campbell teaches us how to use the TRX to train our core and become stronger climbers. He went from V0 to V8 in 2 months, partly due to TRX training.

TBP 144 :: Pete Whittaker of Wide Boyz Fame on Crack Climbing Training

I talked with Pete Whittaker of Wide Boyz fame about how he trains for hard offwidth and trad climbs, and about his new book on crack climbing.