In this episode of Modus Cafe, Mercedes shares two small changes that can help create lasting habits. She also covers how to identify personal values, the significance of time management, and the effectiveness of actions leading to motivation (it's not the other way around!) Become more consistent and climb harder when you prioritize yourself!

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00:00:11 Intro to how to get more consistent
00:00:49 Roadblocks to consistency
00:02:30 Manage stress
00:03:55 Small change #1: making time for yourself
00:10:50 Small change #2: five minute action
00:14:26 Pause, figure out how you're already spending your time
00:19:57 Note about intensity
00:24:02 Making a list of your five minute actions

Happy Pride everyone! In this episode, Mercedes looks at cardio from a different angle. Join the discussion as she highlights the advantages of interval training, like Jeffing and jump training, as a versatile, efficient, and FUN training tool. Jump training is for all climbers, but Mercedes explains how some benefits are especially important for women. Don't miss how to integrate this simple tool into your climbing training & drop a comment below to share your experience!

Access Fund - Protect America's Climbing. Take Action: https://www.accessfund.org/action-alerts/tell-congress-to-reject-the-budget-bill-that-threatens-public-lands

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00:02:49 First method of alternative cardio training
00:04:55 15 benefits of jump training
00:11:34 How to get started
00:15:55 How to fit jump training into your climbing training
00:18:24 What is Jeffing?
00:19:30 Reduce risk of injury while training volume
00:23:26 What to do and not do with jump training
00:25:30 Final thoughts on interval training

In collaboration with Steve Bechtel @ClimbStrongTV, Mercedes Pollmeier discusses a research study comparing single versus double training sessions for endurance athletes, exploring its implications for climbers. They delve into the physiological responses to different training intensities, the importance of low-intensity workouts, and practical applications for climbers looking to enhance their training regimen. Today's episode emphasizes the need for climbers to consider their training volume and intensity, and how splitting sessions can potentially improve performance and recovery.

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00:01:12 Research intro 
00:04:26 How can we relate endurance physiology to climbing 
00:08:40 Research results 
00:15:20 What intensity looks like in climbing 
00:21:12 Accumulated annual training time 
00:28:26 Training a double session

Research Study: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1428536/full

Study Discussion: https://www.sportsperformancebulletin.com/training/high-intensity-training/endurance-training-two-halves-versus-one-whole

(Trigger Warning/TW: suicidal ideations) In this conversation, Mercedes Pollmeier shares her personal experiences with injuries as a climber, specifically her most recent elbow injury, discussing the mental and physical challenges she faced during recovery. She emphasizes the importance of acceptance, gratitude, and finding opportunities for growth during setbacks. Using her journey and experience as a guide, she provides practical mental and physical tips for managing injuries. Have you experienced a climbing injury? We'd love to hear from you in the comments!

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Shout Outs
Union Physical Therapy: https://unionpt.com/
Movemend Rehab & Training: https://movemend.info/

00:02:05 Intro and disclaimer/trigger warning
00:03:05 Best advice possible
00:04:08 (TW) The mental side of injuries & Mercedes' personal injury story
00:22:50 Practical tip #1 (after Best advice possible) on how to use injury as a means to opportunity: Finding Acceptance
00:25:12 Practical tip #2 Trusting the process
00:25:29 Practical tip #3 Finding gratitude
00:26:20 Practical tip #4 Treat pain as a signal & consult with a PT or coach
00:28:13 Practical tip #5 Take a look at the long-term view
00:30:05 Physical training tips

In today's episode, Mercedes Pollmeier shares some research and personal experience from wearing a Continuous Glucose Monitor for a month! Take a closer look together at health, climbing performance, energy regulation, and eating habits. Mercedes talks functionality, benefits, and how a CGM can be used as a self-improvement tool. Hear about her journey, how it helped her understand her body's response to food and exercise, optimize her nutrition, and improve her overall well-being.

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00:01:05 Why I wore a CGM
00:02:01 What are CGMs and how do they work
00:08:58 What happens in your body when your glucose rises
00:12:07 Why use a CGM if you don't have diabetes
00:17:54 How can a CGM help your climbing performance
00:31:13 Common questions about CGMs

In this podcast episode, Mercedes Pollmeier discusses the strategy and art of projecting (even for those who avoid it), while also addressing common questions and mental barriers climbers face. She emphasizes the importance of mindset, the benefits of multiple attempts, and how to approach failure as a learning opportunity. Stick around to hear some practical tips for effective projecting, knowing when to move on from a climb, and the potential pitfalls of over-projecting. Leave with the encouragement to embrace curiosity and a beginner's mindset.

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00:01:30 Framing the question: How many attempts should you give a climb?
00:06:14 Reframing the word "failure"
00:08:25 What is a "good" attempt?
00:14:23 Benefits of giving a climb multiple attempts
00:17:43 Thoughts on Projecting
00:20:15 When should you move on from a project?
00:22:48 Pitfalls of projecting
00:25:49 Final thoughts

The focus of today's episode with Mercedes Pollmeier is to get you familiar with the starting point of strength training for your climbing journey. She discusses the top injuries of climbers and why they may happen. Build body awareness by learning which muscles are engaged while climbing, and also learn how to properly press, pull, hinge, squat, and let's not forget your core. Mercedes is here to drop the knowledge about what to prioritize for strength training, while improving mobility and reducing risk of injury. Leave a comment below about what you've noticed in your strength training & how it's shown up in your climbing!

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00:00:32 Common climbing injuries
00:03:08 Climbing Technique
00:05:25 Cause of Injury
00:06:44 Engaged muscles
00:09:17 What should we prioritize
00:13:32 Strength exercises
00:21:22 Recap
00:22:52 A question for YOU

Here's the Research Study: Grønhaug, Gudmund. “Self-reported chronic injuries in climbing: who gets injured when?.” BMJ open sport & exercise medicine vol. 4,1 e000406. 17 Jul. 2018, doi:10.1136/bmjsem-2018-000406

In this episode, Mercedes Pollmeier discusses the optimal training frequency for climbers of all levels, emphasizing the importance of balancing climbing, strength training, and cardio. If you need practical tips on where to start, let Mercedes guide you on how to structure a weekly training plan, focusing on deliberate practice and consistency, and skill development to enhance your climbing performance.

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Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass

00:00:47 "How often should I be climbing?"
00:03:50 What it takes to learn a skill like climbing
00:10:48 "How many days a week should I be climbing?"
00:14:25 "How often should I be lifting (to support my climbing)?"
00:17:07 "How often should I do cardio to support my fitness to get to my climbing destination?"
00:20:05 Overview & putting it together
00:21:18 Fuel, warm-up, re-assess as needed

In this episode, Mercedes Pollmeier and Steve Bechtel explore a research study that challenges traditional views on strength and endurance training. They discuss the implications of instability training, its effects on performance, and practical applications for climbers. The conversation emphasizes the importance of rethinking training methods to enhance strength and endurance without the need for heavy lifting. Join us in the conversation and leave a comment below!

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Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass

00:2:25 Intro to study
00:7:53 Unstable training
00:13:20 Practical tips for unstable training
00:16:17 How to integrate it in your training
00:19:13 Training endurance through strength
00:23:27 Conclusion from study
00:25:44 Lower body exercise

Research Study: Li Q, Yan J, Qiao M, Quan J, Chen Y, Gong M, Niu W, Wang L. Eight-week lat pull-down resistance training with joint instability leads to superior pull-up endurance performance and reduced antagonist coactivation in recreationally active male college students. Eur J Sport Sci. 2025 Jan;25(1):e12243. doi: 10.1002/ejsc.12243. PMID: 39716392; PMCID: PMC11667758.

Hey climbers, listen up! In today's episode Mercedes Pollmeier and Clinical Nutritionist, Amanda Fitt, discuss nutrition pitfalls that hold climbers back. If you're a Modus Training member, you're familiar with Amanda as our nutrition expert and the important and valuable workshops that take place in the membership! We jump right in with the most common nutrition mistake, then we explore myths of fasting, and the critical roles of carbohydrates and hydration. Don't miss the practical tips for climbers to optimize your nutrition for better performance and recovery.

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Intro To Training Masterclass is free way to work with me: https://www.modusathletica.com/masterclass Find Amanda on IG: @purely_nourished

00:1:55 Most common pitfall
00:3:23 Length of session & fueling
00:7:16 "Didn't do much" in a session
00:10:54 Fasted training
00:17:26 Protein in the morning
00:20:59 Tips for busy professionals - evening sessions
00:23:10 When to eat when feeling sluggish
00:24:57 When to take a bite
00:26:49 Common symptoms in a session related to fueling
00:29:37 Fear of carbs and performance
00:36:32 Simple carbs
00:41:00 Hydration