The Strong AF Climbing Podcast

By: Natasha Barnes
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  • Summary

  • Climbing is a lifestyle sport. So how can you perform at your best, prevent injury, and improve your longevity in the sport all at the same time? This podcast is the answer. The Strong AF Climbing Podcast is for climbers who want to build strength to support climbing and become more resilient athletes. In this podcast, we’ll talk about all things strength training for climbers, rehab and managing climbing injuries! Hosted by Dr. Natasha Barnes, an elite athlete herself and strength and rehab coach for climbers. Listen to the podcast and hop aboard the gainz train! Support this podcast: https://podcasters.spotify.com/pod/show/natasha-barnes6/support
    Natasha Barnes
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Hygiene & Healthy Living
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Episodes
  • 13 Pelvic Floor Health with Annemarie Everett, DPT

    13 Pelvic Floor Health with Annemarie Everett, DPT
    Sep 23 2024
    In this latest episode of the Strong AF Podcast, we dive deep into the transformative world of pelvic health with our guest expert, Dr. Annemarie Everett, DPT, UCSF grad, a specialist in pelvic floor care, WCS Emeritus (board certified women's health specialist). Together we explore how integrating movement and strength training into pelvic health treatments is changing the game for patients and professionals alike. What You'll Learn: Movement as Medicine: Discover how incorporating movement-based strategies into pelvic floor care can offer lasting relief, challenging the traditional reliance on manual therapies alone. Self-Sufficiency in Health: Learn how empowering patients with autonomy and self-management tools can reshape their approach to long-term pelvic health. Holistic Health Matters: Natasha and Annemarie discuss how stress, sleep, diet, and mental health are vital elements of a well-rounded treatment plan. Busting Pelvic Health Myths: From misconceptions about internal exams to the overemphasis on dysfunctions, we shed light on more balanced approaches to care. Practical Tips for Strength & Pelvic Health: Whether it's managing incontinence while lifting or exploring the benefits of tools like pessaries, this episode is packed with actionable advice. Takeaways: Simple exercises like resistance training and cardio can significantly improve pelvic health. Your lifestyle choices—diet, hydration, and stress management—are just as important as your workout routine. Special Mention: We also cover critical topics like urinary habits, toileting techniques, and other tools to help manage symptoms effectively. Sneak Peek at Our Next Episode: Next time, we’ll tackle pelvic health during pregnancy and postpartum, ensuring you’re prepared for all stages of life with confidence. Tune in Now! Citations: 45% of women in the U.S. experience stress urinary incontinence (SUI)【https://www.ajog.org/article/S0002-9378(21)00168-X/abstract】.Many female powerlifters report SUI during lifting, but only 11% experience it in daily life【https://pubmed.ncbi.nlm.nih.gov/30666426/】.Women confident in contracting their pelvic floor had less severe incontinence during lifting. UI is more likely to occur during heavy lifts, especially 1RM attempts【https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651931/】.8% of women who previously had UI in daily life became continent after starting CrossFit, though symptoms persisted during training【https://www.dovepress.com/urinary-incontinence-and-women-crossfit-competitors-peer-reviewed-fulltext-article-IJWH】.Intra-abdominal pressure (IAP) is relative to individual capacity, not an absolute risk for pelvic floor health【https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8974352/】.A narrative review of exercise and pelvic floor health by leading researchers【https://link.springer.com/article/10.1007/s40279-019-01243-1】. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me My Website --- Support this podcast: https://podcasters.spotify.com/pod/show/natasha-barnes6/support
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    2 hrs and 6 mins
  • 12 - Consistency Over Perfection: Overcoming All-or-Nothing Thinking

    12 - Consistency Over Perfection: Overcoming All-or-Nothing Thinking
    Sep 11 2024

    In today's episode, we're tackling a mindset hurdle that many of us face: the "all or nothing" thinking. This common cognitive distortion can throw a wrench into our training consistency, making us believe that it's either perfection or failure. From skipping workouts because of lack of time or equipment, to feeling like one missed session ruins an entire week, it's a mindset that can seriously sabotage long-term progress.


    We'll dive into tips and strategies to overcome this, such as doing at least one exercise even when pressed for time, spreading your workouts throughout the week, and keeping quick energy snacks like protein bars or fruit snacks on hand for those low-energy days. We'll also explore how tools like Rate of Perceived Exertion (RPE) can help you adapt your training in real-time based on how you feel, ensuring you're always moving forward, no matter what.


    Plus, we’ll touch on how to creatively maintain your training routine even when your environment or available equipment changes—think using water bottles or even backpacks loaded with rocks for resistance training! And for all my climbers out there, we'll discuss how to track your climbing-specific progress using apps like KAYA.


    Whether you're in the gym, at home, or on the go, today's episode is packed with actionable advice to help you break free from the all-or-nothing trap and keep making gains. So let's get into it!


    Follow me on Instagram

    Join the Foundational Strength Program

    Book an Injury Consultation

    Train with me

    My Website

    --- Support this podcast: https://podcasters.spotify.com/pod/show/natasha-barnes6/support
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    36 mins
  • Listen to this if you want to lose weight for climbing performance

    Listen to this if you want to lose weight for climbing performance
    Jul 9 2024

    In this episode, Dr. Natasha Barnes addresses common concerns climbers have about weight and strength training. Many climbers worry that gaining muscle will make them heavier, potentially hindering their climbing performance. Natasha reassures listeners that it is possible to gain strength without significant weight gain. In fact, strength training can help climbers feel stronger and perform better, even if the scale shows a slight increase in weight.


    Key points discussed include:


    Weight Concerns: Many climbers are anxious about gaining weight, but strength training often leads to weight loss or no significant weight gain due to increased activity levels.


    Realistic Expectations: Most climbers don't need to worry about gaining weight from strength training.


    Benefits of Strength Training: Strength gains from a structured program can outweigh any minor weight increase, leading to better climbing performance.


    Professional Athletes vs. Regular Climbers: Natasha highlights the difference between professional athletes, who may sacrifice health for performance, and regular climbers, who should prioritize overall well-being.


    Personal Experience: Natasha shares personal experiences with disordered eating and the realization that sustainable performance improvement is more important than weight loss.


    Foundational Strength Program: Natasha's transformational program helps climbers gain significant strength, making them feel lighter and more capable on the wall. The re-launch of this program is happening THIS MONTH!


    The episode aims to dispel myths about weight and strength training, encouraging climbers to embrace strength programs to enhance their climbing ability and resilience.


    Follow me on Instagram

    Join the Foundational Strength Program

    Book an Injury Consultation

    Train with me

    My Website

    --- Support this podcast: https://podcasters.spotify.com/pod/show/natasha-barnes6/support
    Show more Show less
    37 mins

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