Nourish
A Nutrition Program for Climbers
A self-paced nutrition program for climbers to help you improve energy levels, climb harder, recover faster, and feel empowered in your food choices.
After purchase, you'll have immediate access to 4+ hours of video instruction and meal planning templates to help you make small, sustainable improvements to your diet.
Psssst… What You Eat Affects Your Energy Levels and Your Climbing Performance.
Whether you're just starting out even thinking about your diet or you've been logging and experimenting for a while, here's the truth:
Eating the right foods at the right times is one of the most impactful things you can do for your athletic performance and overall health.
But, like hundreds of my past nutrition clients and students, you might have trouble staying consistent with your diet or you don't even know where to start.
If that's the case, Nourish is the roadmap you need to get results and have the energy and strength you need to climb harder.
Are you ready to capitalize on the low-hanging fruit that's proven to improve health and performance, gives you more energy all day every day, and helps you reach your climbing goals?
I actually managed to send my first 5.13a (7c+) the other day, which was a total surprise. It was a grade harder than I had set my project goal for the year, so that was pretty fantastic! I'm sure that better nutrition helped me to feel stronger and perhaps more rested to do that.
Katarina
Member of Nutrition for Climbers
In This Program, You'll Master:
Nourish will Transform Your Health and Climbing Performance
And it’s OPEN for Enrollment
Thanks for all the awesome hard work you put into the program. I feel like you set us up for success to support a healthier climbing life and live better in general. Things I got immediately from this program is a wealth of knowledge on how food functions for the athletic type and how to use macros and meal timing to fuel ourselves properly. You’ve taken all my confusion about food and managed to make it mostly understandable, so thank you.
Catherine
Member of Nutrition for Climbers
What's Inside Nourish
Module 01
Create Your New Diet
I'll show you exactly how (and why) to make changes to your current eating habits. You'll get a foundational re-education on what is "healthy" and what is necessary for climbers nutritionally.
How much protein, carbs, and fat per meal.
How many calories to eat on a climbing day vs a rest day for YOUR body.
When to eat to optimize energy and performance.
How to log your eating in an app and what to do with that information.
Module 02
Reach Your Personal Goals
Now that you have the basics down, we'll start tweaking things to make your diet work for your health, life, and climbing goals.
How to sustainably lose fat.
How to make a plant-based diet work for you.
How to figure out food sensitivities and improve digestive issues.
Is keto or intermittent fasting right for you?
Module 03
Optimize Your Climbing with Diet
Now for the nitty gritty details. You'll learn how to really fuel properly for your training sessions, your outdoor sessions, and how to be ready to go for your next session.
What and when to eat in order to recover quickly.
What to eat at the crag.
How to support healthy joints and to recover from injuries.
Supplements to support your climbing.
Other lifestyle changes to support your climbing.
Module 04
Heal Your Relationship with Food
There is the physical act of eating, which we cover in the first 3 modules, but now we'll talk about the emotional side of things.
Banishing sugar cravings.
Binge eating and other disordered eating behaviors.
Understanding and healing body image negativity.
Meal Library
Meal Planning Templates
Sometimes the hardest part about changing your diet is knowing what to eat. While you'll get plenty of help with that in the 4 modules, these templates will seal the deal.
Templates for many different calorie amounts.
Macronutrients all calculated out for you - don't think about a thing.
Templates for meat eaters and plant-based eaters.
Delicious, varied meals and snacks for 1 full week.
OPTIONAL COACHING
60-MINUTE SESSION CAN BE ADDED
When you have specific goals or an uncommon situation, or you just want some personal attention, a coaching session with me might be in order. You can choose this option at checkout.
Diet log analysis
Specific guidance on your situation
Counseling on emotional eating behaviors
Specific meal/snack tweaks just for you
I did the Nutrition for Climbers program and I was able to see huge gains within a few weeks of starting. I have been training for months and was feeling tired and not seeing the gains I thought I should. With some changes to my diet, (what I eat, when, and how much) I immediately felt the difference in increased energy, endurance, and strength.
The most important thing I gained was a healthier relationship with food, and understanding if I did not consume the right balance and enough calories, I would not have the fuel to climb hard all day. The tracking and analysis was so helpful to figure out what my diet was missing and to eat according to what I needed to fuel my specific body and training needs. My diet changes, along with my training, have given me the strength and endurance to start linking things together. My first climbing trip during the program I sent 3 long-term projects and my hardest trad grades to date.
Danielle
Member of Nutrition for Climbers
Learn How to Feel Empowered in Your Food Choices Every Day.
30-Day Money Back Guarantee
If you’re on the fence… Or if other nutrition programs have left you skeptical… Then I want to give you an opportunity to put Nourish into action and experience how easy and exciting it can actually be to make simple but sustainable changes to your diet and ACTUALLY see results.
I’m SO confident that if you implement what you learn inside of Nourish, you’ll reach your health and climbing goals.
The only thing you have to do is suspend your disbelief and give it a chance. You have nothing to lose and so much satisfaction to gain.
Thanks again for such a great program - so good - potentially the single greatest investment I've ever made for health and climbing. Now I understand so much more about my body and a diet to reduce inflammation. I understand past climbing failures and why they happened e.g. injury, not being able to fuel and recover properly, and how to approach the future.
Pooja
Member of Nutrition for Climbers
Why I'm So Passionate about Nutrition
When I first started climbing, I remember thinking it was the most amazing thing I’d ever done in my life.
There were days I’d climb and train for 5 HOURS, and while I was getting a little bit stronger, I felt absolutely WRECKED most of the time.
And my climbing wasn't improving as quickly as I wanted it to.
I remember every Sunday was my big training or climbing day, and every Monday I felt like I’d been HIT BY A TRAIN.
I couldn’t focus at school or work, and I certainly couldn’t exercise on those days.
Two-day climbing trips were really tough because I couldn't recover enough to climb well on the second day.
Also, despite all that training and climbing, I was still 20 pounds heavier than I wanted to be, which is a lot for a 5’0” person!
I was so CONFUSED!
I’d lament to myself, “What is so wrong about what I’m doing that I just can’t climb as hard as I want to, have the body I want, and most of all, have enough energy to live my life?”
Something was clearly wrong…
Well, as I learned more and more about nutrition in school, I started realizing that it must be at least partly about what I was eating.
I began experimenting with a lot of different nutritional tactics…
I tried a raw food diet, the carnivore diet, keto, intermittent fasting, different macronutrient ratios, extreme calorie restriction, carb refeeds…
You name it and I tried it.
Most of those diets failed for me, but I was on a path, at least, to figuring out what did work for my body.
I finally discovered that I needed a certain amount of protein each day, combined with just the right amount of carbs, and enough fat to balance things out…
I needed to cut out a couple foods that were making my stomach hurt and keeping water weight on me…
And I needed to eat a certain way on my climbing and training days, and for a couple days leading up to those big efforts.
I mean, I also needed to train less because let’s face it: I was doing way too much training!
But when I figured this all out, it all happened...
- I no longer felt like I’d been hit by a train after my training days. I felt FINE.
- I lost the extra fat I’d been carrying around since I was a teenager. It just… went away.
- I could focus every day on my work, and I had plenty of energy for just about everything I wanted to do.
But the best thing was that I jumped from climbing 5.12a (a plateau I’d been at for about 8 years) to 5.13a in a matter of two years and then again to 5.13c in another year.
It was unbelievable! I’d cracked the code, and I was SO PSYCHED!
That was around the time I started TrainingBeta, and by that time I’d been seeing nutrition clients for around 6 years.
But when I started to see ONLY CLIMBERS as nutrition clients, I learned even more about how we, as climbers, need to eat, and how we’re all just a little bit different from each other.
What works for me may not work for you, and it became my passion to figure out what all those little tweaks are for each of us.
Over the past 7 years, I’ve learned a ton, and I want to share everything I know with you about how to eat as a climber.
Nutrition is low-hanging fruit for climbers..
We can train all we want and it can take months or years to see results, but if we tweak our diets just a little bit, we can see huge gains in just days or weeks!
That’s why I made the Nourish Program.
Common Questions
Wow Neely, I'm experiencing lots of improvements since I started adding a little bit more carbs, and more protein spread pretty evenly though out the day. Cravings are gone, screaming horrible leg cramps have subsided, weight is creeping down slowly and I had my best gym climbing day ever today!
Wow Neely, I'm experiencing lots of improvements since I started adding a little bit more carbs, and more protein spread pretty evenly though out the day. Cravings are gone, screaming horrible leg cramps have subsided, weight is creeping down slowly and I had my best gym climbing day ever today!
Suzy
Member of Nutrition for Climbers
Ready to get your nutrition dialed in so you can feel more energetic and climb harder?
Course Curriculum
So… Are you ready to start changing your diet so you can reach your goals, be more productive, climb harder, and set yourself up for long-term success?
You now have the power to answer that question with total confidence. Because when you sign up for Nourish and start putting the 4 proven modules to work, your diet becomes a no-brainer, and you gain so much energy and clarity of mind that climbing (and life) become more fun and less drudgery.