TBP 209: Calories for Climbing Performance and Body Composition

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07/29/22 • 43 min

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The TrainingBeta Podcast: A Climbing Training Podcast

New Nutrition and Training Program: Reach

Coach Alex Stiger and Neely Quinn are hosting an integrated climbing training and nutrition program starting on August 8th, 2022 for 4 weeks! If you want to up your game in nutrition and in climbing training (and learn more about what Alex talks about in this article), you can check it out in the link below.

In the program, you’ll get a 4-week training program from Alex, a comprehensive nutrition course + one-on-one time with Neely, plus weekly live meetings with Alex and Neely and a lot more.

As a podcast listener, you get $50 off the program using the code “Reach” at checkout.

Use Code “Reach” at Checkout for $50 Off of Reach

Calories for Climbing Performance and Body Composition

In this episode, I talk all about how to figure out how many calories–how much food–you should be eating in your meals, snacks, and throughout each day in order to feel energized, climb well, and have the body composition that’s right for you.

We’ll talk about how to objectively and mathematically determine what is a good calorie amount for YOUR body to help you be your best all day every day.

As for the body composition portion of this episode, yes, I’m going there. This is a difficult subject because there’s so much anti-diet rhetoric out there that it’s almost sinful to talk about weight or fat loss at all. But MOST of my clients come to me wanting to lose weight, and they’ve been taught their whole lives how to do it all wrong.

So my goal is to give people the same advice I give my clients: measured, sustainable methods for changing your body composition at a reasonable rate. I get pretty real in this episode and it’s not something I’ve really talked about much on this podcast before. I hope this real talk is helpful for you!

This is a recording taken from a 5-day nutrition challenge I did in 2020 in front of a live zoom audience and I added some bits to the beginning and end about the topic.

A Little about Me

After completing my Bachelor’s degree in Psychology and Zoology at the University of Wisconsin at Madison, I did a 4-year nutrition certificate program at Seven Bowls School of Nutrition, Nourishment, and Healing. I graduated in 2007 as a Certified Integrative Clinical Nutrition Therapist. I’ve worked exclusively with climbers since 2013.

Show Links

Reach Program: www.trainingbeta.com/reach
Reach Program Discount: Code “Reach” for $50 off the program
Episode on Carbohydrates
Episode on Protein
Episode on Meal Timing

Please Review The Podcast on iTunes

Please give the podcast an honest review on iTunes here to help the show reach more curious climbers around the world.

New Nutrition and Training Program: Reach

In the program, you’ll get a 4-week training program from Alex, a comprehensive nutrition course + one-on-one time with Neely, plus weekly live meetings with Alex and Neely and a lot more.

As a podcast listener, you get $50 off the program using the code “Reach” at checkout.

Use Code “Reach” at Checkout for $50 Off of Reach

Calories for Climbing Performance and Body Composition

We’ll talk about how to objectively and mathematically determine what is a good calorie amount for YOUR body to help you be your best all day every day.

This is a recording taken from a 5-day nutrition challenge I did in 2020 in front of a live zoom audience and I added some bits to the beginning and end about the topic.

A Little about Me

Show Links

Reach Program: www.trainingbeta.com/reach
Reach Program Discount: Code “Reach” for $50 off the program
Episode on Carbohydrates
Episode on Protein
Episode on Meal Timing

Please Review The Podcast on iTunes

Please give the podcast an honest review on iTunes here to help the show reach more curious climbers around the world.

Previous Episode

TBP 208 :: Alex and Neely’s Biggest Nutrition and Training Mistakes

Free Masterclass on the 5 Most Common Mistakes in Training and Climbing

Next Tuesday we’re doing a free, live masterclass on zoom to talk about the 5 most common training and nutrition mistakes climbers make and how to avoid them.

When: Tuesday, July 26th at 6-7:30pm Mountain Time

Where: Zoom call

Hosts: Alex Stiger and Neely Quinn

What: 60-minute presentation and 30 minutes of Q&A from live audience:

How to avoid common training mistakes
How to avoid common nutrition mistakes
How to make your outdoor climbing experiences more fun and productive
Efficient training and nutrition methods

*Masterclass will be recorded for anyone who can not make it to the live event.

>>>Sign up for the Free Masterclass Here

TBP 208 :: Alex and Neely’s Biggest Nutrition and Training Mistakes

In this episode, I talk with Coach Alex Stiger about our own biggest mistakes in climbing, whether they’re about training, climbing tactics, or nutrition. We both picked about 6 things that stuck out in our minds as WRONG, and we talked about what we’d do differently if we could and what people can do to avoid our own mistakes.

We both talk about pretty vulnerable personal eating habits we’ve overcome that did not help our climbing. But we also talk about various forms of overtraining, undertraining, being stuck in our ways, getting injured from too much training, and lots of other stuff.

This episode is sort of a preamble to our free masterclass on Tuesday, July 26th about the most common nutrition and training mistakes we see our clients making. You can sign up for that free event here.

Show Links

Our upcoming free masterclass on the biggest mistakes our clients make
Our upcoming 4-week joint nutrition and training program called Reach
Have questions? Email [email protected] or [email protected]

Next Episode

TBP 210 :: Crag Dog Training with Jenna Teti

This episode is a LITTLE bit different than all my others in that we’re going to be talking about training, but for a different species: dogs! So many climbers have dogs, and because climbing has gotten so popular in the past couple decades, there are more and more dogs at crags and boulders.

Sometimes this is an amazing thing and sometimes dogs can be a little out of control. So I asked my dog trainer, Jenna Teti, to come on the show to shed a little light on some things we can do to get our dogs to behave better at the crag and boulders (and all the time).

Jenna is the owner and Head Trainer & Behavior Consultant at Think Smart Dog Training out of Longmont, Colorado, where I live. She has a LOT of certifications in dog behavior, and here is her description of what she does from her website:

As a behavior consultant, my goal is to go beyond teaching you and your dog skills. I work with the human client to help them better understand their dog and their behavior in a way that is informative and fun! With this deeper understanding of not just the individual dog but dogs as a whole, we can address behavior and approach it from a place of compassion and understanding that builds a stronger relationship with your canine companion as you work through the behavior modification process.

Jenna has helped me a ton with our young heeler mix, Willa, by changing the way we approach training. We talk about that in this episode, along with crag behaviors such as being able to just chill while we’re climbing, not being reactive to people and dogs, coming when called, and more.

I hope this helps you have a better experience outside climbing with your dog!

Here’s my dog, Willa, trying to be a good girl at the crag 🙂

More Details

How she works compared to other famous dog trainers
Difference between positive reinforcement, negative reinforcement, and punitive training styles
How to get your dog to chill at the crag and at home
How to get your dog to relax without overexercising them
Why she thinks it's fascinating that so many climbers have herding dogs
How to improve the all-important recall ("come") with your dog
How to train "leave it" for when your dog gets into something it shouldn't
What to do instead of punishing a dog
How much time to spend training each day
Setting up an environment at the crag for success
Her thoughts on e-collars

Show Links