EP 61: Chelsea Murn — How to Rewire Your Brain, Take Courageous Leaps, and Manifest Your Dream Life

Fundamentals Season 2 (Part 5 of 6) — Injuries suck. And unfortunately, they happen to most of us who push against our limits. In part 5, we talk about what to do when you get injured. We cover the emotional and psychological side of injuries and share some tips and pitfalls to help you get back to climbing stronger than ever.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsRevival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month.KAYA:kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO.Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order! We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-5Nuggets:(00:00:00) – Intro(00:00:19) – Injuries we thought we wouldn’t come back from(00:05:02) – Caveats, & the inevitability of injury(00:09:19) – Jesse’s Tip #1: When you do get injured, see the most experienced climbing-specific professional that you can afford as soon as possible(00:11:07) – Bonus Tip: Be persistent with your doctor and take control of your future(00:14:23) – Steven’s Tip #1: Know that it’s going to be ok(00:16:04) – Jesse’s Tip #2: Understand the relationship between velocity and volume(00:19:07) – Steven’s Tip #2: Let yourself experience whatever emotions come up(00:27:08) – Jesse’s Tip #3: Find ways to keep loading or climbing(00:31:19) – My best onsight season ever(00:35:07) – Steven’s Tip #3: Treat rehab like training (and how I rehabbed my first pulley injury)(00:38:41) – Jesse’s Tip #4: Protect your identity(00:43:16) – Steven’s Tip #4: Take a break from the climbing world if you need to(00:46:59) – Jesse’s Pitfall #1: Seeing a medical pro who doesn’t understand your sport/identity(00:52:40) – Steven’s Pitfall #1: Testing/checking your injury constantly(00:57:28) – More finger rehab tips(00:58:53) – Jesse’s Pitfall #2: Ignoring it for too long (give your injury a chance to self-resolve)(01:07:18) – Steven’s Pitfall #2: Thinking of yourself as fragile or prone to reinjury after an injury(01:09:54) – Jesse’s Pitfall #3: Being negative (talking and thinking negatively about your injury)(01:14:13) – Steven’s Pitfall #3: Trying to rush the process(01:15:27) – Bonus Tip: Upper body injury = walk a lot. Lower body injury = Pull-ups.(01:15:42) – Wrap up

14 Loka 20241h 16min

Molly Beard was the first female L5 routesetter in the US. We talked about what climbing gyms were like in the 90s, how she got started in routesetting, learning the language of movement, getting her L5, dealing with misogyny, staying up to speed on setting trends, how to have longevity as a routesetter, budgeting your body dollars, advice for young routesetters, and much more.Become a Patron:patreon.com/thenuggetclimbing Ocelot Grips:ocelotgrips.com/nuggetUse code “The Nugget loves cats” to save 35% off MSRP.Fill out their Google form and enter to win one $500 hold credit.Crimpd:crimpd.comOr download the Crimpd app for free!PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order.Green Chef:greenchef.com/nugget50Use code "nugget50" for 50% off your first box plus 20% off your next two months. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/molly-beardNuggets:(00:00:00) – Intro(00:01:34) – The Murder Room(00:06:01) – How I met Molly 15 years ago(00:10:02) – Molly’s background(00:12:50) – Climbing gyms in the 90s(00:14:45) – The language of movement(00:20:54) – Becoming the puppet master(00:29:14) – Routesetting in the 90s(00:32:35) – Getting paid to set routes(00:34:36) – The power of climbing(00:35:49) – Getting her L5(00:44:53) – Facing misogyny in routesetting(00:51:21) – The progression of routesetting(00:57:57) – Staying up to speed with the trends(01:00:54) – Coordination(01:02:34) – Specializing in lead(01:04:55) – Youth comps & the next generation(01:06:50) – Longevity as a routesetter(01:12:10) – A tide shift(01:18:29) – Molly’s current job & recent injuries(01:22:08) – An evolving relationship with climbing(01:24:49) – Finding separation(01:35:20) – Body dollars & Jiu-Jitsu(01:39:10) – Moving to Hood River(01:43:06) – Advice for young routesetters(01:47:25) – Where is climbing going?(01:52:14) – Splitting the field(01:56:17) – “Be less judgemental.”(02:01:52) – Wrap up & EXTRA teaser

7 Loka 20242h 3min

Fundamentals Season 2 (Part 4 of 6) — Everybody wants stronger fingers. In this episode, Jesse and I share our top tips and pitfalls when it comes to building functional finger strength for climbing. We cover our favorite finger training methods, key principles to follow, how to apply your strength to the rock, how to avoid finger injuries, the power of consistency, and much more.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsThe NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard.KAYA:kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO.Check out the Tension Board 2:tensionboard.com/nuggetOr use the Tension app to find a TB2 near you.Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-4Nuggets:(00:00:00) – The NUG(00:01:19) – Two things that have improved Jesse’s finger strength(00:04:12) – Using climbing to gain finger strength(00:07:53) – Overview(00:09:05) – Steven’s Tip #1: Do something simple enough that you can be consistent with it, and do it for a very long time(00:11:02) – Examples of simple consistency(00:13:48) – Climbing on a board(00:18:14) – Jesse’s Tip #1: You probably don’t need much finger training(00:19:37) – Maintaining finger strength on a trip(00:21:50) – Steven’s Tip #2: Use big edges to get strong and use small edges to apply that strength to the rock(00:31:28) – Jesse’s Tip #2: Understand the adaptations from different styles of training(00:37:41) – Owning the hold(00:38:43) – Finger curls/active flexion(00:42:53) – Building forearm capacity and endurance(00:44:08) – Rate of force development(00:46:12) – Wall crawls/crimp crawls/low gear(00:48:33) – Steven’s Tip #3: Own the hold(00:53:32) – RPE and 10-second hangs(00:56:32) – Jesse’s Tip #3: Practice grips on the wall(01:01:28) – Steven’s Tip #4: Train a variety of grip types(01:11:54) – Bonus Tip: The Ladder Program(01:14:56) – Jesse’s Pitfall #1: Training too heavy(01:17:20) – Genetric freaks and the 200 lb goal(01:18:25) – Steven’s Pitfall #1: Not considering how you climb when you train your fingers (i.e. Your finger training should be specific to you)(01:22:26) – Jesse’s Pitfall #2: Doing your finger training when you’re tired(01:24:38) – Watching Tyler Nelson one-arm hang a 15mm edge when tired(01:27:53) – Rate of Force test(01:29:28) – Steven’s Pitfall #2: Switching protocols too often(01:30:30) – Jesse’s Pitfall #3: Too much “perfect” edge training(01:34:44) – Steven’s Pitfall #3: Stressing out about which protocol is “the best”(01:36:30) – “It takes years”(01:38:18) – Bonus Tip: N=1(01:39:55) – Wrap up

30 Syys 20241h 41min

Alex Megos is a German professional climber and a living legend. He recorded this podcast from the Flatanger campground during his recent sending spree in Norway. We talked about sending Change 9b+, why he is practicing his kneebar skills, future 9b+ and 9c projects, what it meant to him to send Bibliographie, his America Tour in 2013, how onsighting Estado Critico changed his career, making changes to reach his full potential, how many carrots he eats in a day, future competition goals, and more.Become a Patron:patreon.com/thenuggetclimbing PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order.Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)Crimpd:crimpd.comOr download the Crimpd app for free!Check out the Tension Board 2:tensionboard.com/nuggetOr use the Tension app to find a TB2 near you. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/alex-megosNuggets:(00:00:00) – Intro(00:02:38) – Change 9b+, kneebars, and two 9a’s(00:09:35) – His 9b project in Flatanger(00:10:26) – 9b+ & 9c projects(00:14:45) – Bibliographie(00:20:00) – Germans are easy to talk to(00:21:08) – The America Tour(00:34:59) – Becoming a professional climber(00:38:07) – Onsighting Estado Critico 9a(00:43:59) – Fighting his way up Change(00:45:51) – Leg pump(00:46:55) – Falling in love with Norway(00:48:38) – The stress of projecting in Flatanger(00:50:01) – His peak shape in 2017(00:52:34) – Resting more to reach his full potential(00:55:47) – 13 training sessions in a week(00:57:34) – Working on climbing with less tape(01:02:59) – Going vegan to sweat less, & avoiding processed food(01:05:50) – Carrot consumption(01:07:51) – Olympics(01:11:31) – Bouldering competitions(01:12:51) – The board master(01:14:37) – Outdoor bouldering(01:16:00) – Wrap up

23 Syys 20241h 18min

Another phone call with Ron Kauk.Donate to Sacred Rok if you wish:sacredrok.org

19 Syys 202443min

Fundamentals Season 2 (Part 3 of 6) — In part 3, we step into the weight room. We cover weight training fundamentals, including the SAID principle, progressive overload, RPE, autoregulation, the big 4, and the rule of 10. We also discuss why we both lift, why climbers should train differently than weight lifters, programming ideas, common mistakes, and more.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsThe NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard.Crimpd:crimpd.comOr download the Crimpd app for free!BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month.Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-3Nuggets:(00:00:00) – The NUG(00:01:21) – Why Jesse lifts weights(00:04:43) – Why I lift weights(00:06:19) – The safety of weightlifting(00:07:03) – Low-hanging fruit(00:08:06) – Jesse’s Tip #1: Learn the basics (the SAID principle, progressive overload, RPE, autoregulation, and a basic understanding of anatomy)(00:12:36) – How I use RPE, & a big mistake I made early on in my lifting(00:13:16) – Other forms of RPE(00:16:11) – A study on reps in reserve (RIR) lifting(00:16:50) – A basic understanding of anatomy (ExRx.net)(00:18:20) – Steven’s Tip #1: Train like an athlete in another sport, not like a weight lifter(00:18:54) – The Big 4 (push, pull, hinge, squat), & an example program(00:21:56) – The 10 Rep Rule(00:25:13) – Jesse’s Tip #2: Learn how to modify your training(00:35:47) – How to progress primary & accessory exercises(00:37:26) – Why you should start with a compound exercise(00:38:25) – Steven’s Tip #2: It’s ok to focus on the bare essentials(00:40:43) – Way too much pulling training(00:41:30) – Step #1 for new lifters(00:44:07) – Drew Ruana bench press example(00:45:42) – Jesse’s Tip #3: Load is more important to pay attention to than form(00:47:30) – Steven’s Tip #3: Get specific strategically, and only after you build a base(00:49:42) – Jesse’s Tip #4: You may need to reduce your climbing volume to adapt to your weight training(00:55:52) – Bonus Tip: Learn about hardstyle training(00:58:27) – Steven’s Pitfall #1: Doing either too much or too little(01:01:14) – Jesse’s Pitfall #1: Going ham(01:01:14) – Bonus Pitfall: Not taking advantage of weight lifting when you’re young(01:07:12) – You don’t have to go to level ten(01:08:17) – Overall training load(01:09:09) – A little bit is still beneficial(01:11:04) – Steven’s Pitfall #2: Not going heavy enough(01:15:56) – Jesse’s Pitfall #2: Too specific, too special, or too fancy(01:18:42) – Steven’s Pitfall #3: Not eating enough protein(01:22:32) – Jesse’s Pitfall #3: Not learning how to use autoregulation in some fashion(01:26:02) – Bonus Pitfall: Forcing it(01:27:57) – Nurturing your practice with weight training(01:29:26) – Avoid boot camp training(01:31:46) – Wrap up

16 Syys 20241h 32min

Girls Gone Hueco is an all-female bouldering film now available on Vimeo. In this episode, I sit down with V11 climber Midori Buechli and filmmaker Long Truong to discuss the making of the film, the power of climbing with a girl gang, hidden costs of making a film, trash can showers, pad-less sends, imposter syndrome, advice for aspiring filmmakers, and more.Watch Girls Gone Hueco:girlsgonehueco.vhx.tvKAYA:kayaclimb.comUse code "NUGGET" at checkout for 20% off your first year of KAYA PRO.Shoutout to KAYA for supporting Girls Gone Hueco!Show Notes:  thenuggetclimbing.com/episodes/girls-gone-huecoNuggets:(00:00:00) – Intro(00:02:38) – Midori’s background(00:09:08) – Long’s background(00:13:26) – What Long learned making Girls Gone Hueco(00:15:41) – What surprised Midori about the experience(00:17:32) – Why Midori wanted to make the film(00:20:30) – Forming the girl gang(00:24:36) – How Long got involved with this film(00:28:36) – Making the film(00:37:48) – What they wish they had known(00:40:10) – Hidden costs of making a film(00:48:08) – Carving out the time to make a film(00:50:57) – Trash can shower(00:55:39) – Amanda’s pad-less send(01:00:36) – Will there be a Girls Gone Hueco 2?(01:01:35) – Takeaways(01:06:11) – Where to watch the film(01:06:45) – Advice for aspiring filmmakers(01:10:03) – Imposter syndrome(01:15:15) – Don’t be afraid to try(01:16:45) – V11 in legit(01:18:03) – Shoutout to Julie Ellison(01:20:45) – Congratulations

15 Syys 20241h 21min

Yves Gravelle returns to the podcast to help me get stronger fingers. We talked about my current finger strength goal, how to build a 3-month training program, best joint angles for edge lifting, limiting factors, the challenge for climbers with building finger strength, forearm hypertrophy exercises, how to know when you need more rest, how to combine board sessions with finger training, repeater protocols for long boulders, process goals, and much more.Watch the Video Interview of this episode:EP 237: Yves Gravelle Returns — Uncut VideoBecome a Patron:patreon.com/thenuggetclimbing The NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard design.Crimpd:crimpd.comOr download the Crimpd app for free!Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!Revival Climbing Coalition:revivalclimbing.comEP 225: Tony Bell & David Bress (my episode with the founders of Revival)Chalk Cartel:chalkcartel.comUse code "NUGGET" at checkout for 20% off your next order. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt WalterShow Notes:  thenuggetclimbing.com/episodes/yves-gravelle-returnsNuggets:(00:00:00) – Intro(00:03:59) – The 200 lb grip goal(00:07:31) – How Yves makes a training program, the Gap Analysis, & benchmarking(00:11:28) – Limiting factors(00:12:15) – The Sport Audit(00:15:13) – Joint angles for edge lifting(00:19:19) – Specializing(00:20:36) – The challenge for climbers with building finger strength(00:21:18) – More on specialization(00:22:51) – Forearm hypertrophy exercises(00:24:58) – Lifting vs. hanging vs. overcoming isometrics(00:30:33) – Grip positions for different goals(00:36:07) – 20mm vs. 25mm edge training(00:38:29) – How to build a 3-month grip training program(00:45:56) – Yves’ edge lifting protocols(00:53:35) – When to progress weight(00:54:50) – Wellness questionnaire & readiness test(00:56:20) – When to change your training schedule(00:58:23) – When to push out of your comfort zone (i.e. The Shock Week)(01:00:08) – Hypertrophy & long-term finger strength gains(01:04:27) – Lazy athletes get strong(01:05:29) – Repeaters(01:07:44) – Changing your schedule or program(01:10:48) – My takeaways so far(01:12:02) – How to combine board sessions with finger training(01:20:04) – Training for a 23-move boulder(01:22:44) – Pacing & effeciency(01:25:37) – Summary of my example training plan(01:35:12) – More about repeaters(01:40:46) – How to maintain finger strength in season(01:48:05) – Yves’ recent grip comp & climbing goals(01:55:22) – Yves’ gap analysis for comps(01:57:15) – Planning & process goals(01:59:05) – Yves’ job as a special effects artist(02:01:06) – Yves’ YouTube channel(02:01:54) – Climbers getting into grip sports(02:02:47) – Outdoor rock goals & his last Hueco trip(02:05:45) – Wrap up & EXTRA teaser for Patrons

9 Syys 20242h 9min