https://www.flowstateclimbing.com/blog daily 0.75 2026-01-28 https://www.flowstateclimbing.com/blog/whats-up-with-the-new-dietary-guidelines-for-americans monthly 0.5 2026-01-28 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/172e7bde-3845-4b58-be04-1934a76772ea/IMG_6321.jpeg Blog - What’s Up With The New Dietary Guidelines for Americans? - Make it stand out Blog written By: Alyssa Leib with Peak to Peak Nutrition If you’re among the 10% who pay attention to the Dietary Guidelines for Americans, you have probably seen the new update that has been causing a stir. If you’re wondering what the big deal is, this is great news for you - Juliana asked me to break down the good, the bad, the ugly… and what to do about it, so keep reading! https://www.flowstateclimbing.com/blog/exercise-during-pregnancy-what-the-research-really-says monthly 0.5 2025-11-19 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/551f250b-7b5c-40c5-b217-bbd65c039f26/myths.jpg Blog - Exercise During Pregnancy: What the Research Really Says Myths That Need to Go https://www.flowstateclimbing.com/blog/virtual-coaching-isnt-less-than-it-can-be-more-effective monthly 0.5 2025-11-17 https://www.flowstateclimbing.com/blog/the-benefits-of-using-ultrasound-in-pelvic-floor-physical-therapy monthly 0.5 2025-10-20 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/78e1a1e8-76a7-4898-b9a7-035e85041051/IMG_AB96E9F597CA-1.jpg Blog - The Benefits of Using Ultrasound in Pelvic Floor Physical Therapy Image: blue represents the amount of urine in the bladder. The bladder is outlined in white. As I contract my pelvic floor I can assess symmetry of contraction and ability to relax after various types of contractions by assessing how the base of the bladder moves in relationship to what the pelvic floor muscles are doing. https://www.flowstateclimbing.com/blog/when-can-i-start-exercising-postpartum monthly 0.5 2025-10-13 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/7902b512-b66c-4241-a3d3-ad193ba9bb15/IMG_2551.jpg Blog - When Can I Start Exercising Postpartum? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.flowstateclimbing.com/blog/why-see-a-pelvic-floor-pt-during-bothnbsppregnancy-and-postpartum monthly 0.5 2025-08-01 https://www.flowstateclimbing.com/blog/postpartum-pregnancy-fingertraning monthly 0.5 2025-08-11 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/24085d57-cead-454d-a461-002217df4aa6/IMG_6472.jpg Blog - Why Work With Me During BOTH Pregnancy and Postpartum/Finger Training Considerations? - Why work with me during BOTH pregnancy and postpartum? Pregnancy and postpartum brings a lot of change—and a lot of uncertainty. My goal is to take the guesswork out of what’s safe and supportive for your body. As a pelvic floor physical therapist and coach for pregnant and postpartum climbers, I offer practical, evidence-based guidance tailored to your stage of life. I won’t tell you to stop climbing in your third trimester or return to climbing how you were pre-pregnancy six weeks postpartum—I’ll help you move with confidence and clarity through it all. Working together through both pregnancy and postpartum allows you to build a strong foundation, so your recovery is smoother, your return to climbing is safer, and your body is supported every step of the way. https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/27bfa804-ba33-44ef-b00c-28c4b3187f42/IMG_7755.png Blog - Why Work With Me During BOTH Pregnancy and Postpartum/Finger Training Considerations? - DPT Liana and Climbing Coach John taking that collaboration to heart on Buster Brown 5.13a Takeaways from the Camp 4 Performance Certification course: ✅ Use Data to Guide Finger Training The Tindeq is a powerful tool for testing finger strength and contact power. A great benchmark is being able to pull 75% of your max pull within 250ms—this indicates solid contact strength. Schedule an appointment here to run through a complete finger assessment. ✅ Warm Up with Purpose Think of your warm-up like filling your gas tank before a road trip. A good off-the-wall warm-up helps you show up to your project fully prepared—without wasting energy on unnecessary climbs. Sample Warm Up for project at the crag ✅ Collaboration is Everything Athletes thrive when PTs, coaches, and climbers work together. We all share the same goal: helping climbers perform at their best and stay in the game for the long haul. https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/e96212ec-a020-4685-b53d-47098e301db4/IMG_7798.jpg Blog - Why Work With Me During BOTH Pregnancy and Postpartum/Finger Training Considerations? - Make it stand out Want to rep Flow State at the crag? Fill out a form Here! Have videos or pics of your repping Flow State? Email them to info@flowstateclimbing.com to be featured in future newsletter/instagram. https://www.flowstateclimbing.com/blog/why-your-fingers-may-feel-off monthly 0.5 2025-08-11 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/67862a97-e357-4de2-9a7b-f562143796c1/L1000262.jpg Blog - Why Your Fingers May Feel “Off” - “My fingers feel off.” Who else is guilty of saying this after a climbing session? ‍♀️ Let’s be honest—if you’re a climber, chances are you’ve said this too. The reality is, climbing puts a lot of stress on our fingers. Think about the holds on your current project… then glance down and thank your fingers for everything they do! If you're feeling “off” after every session, that’s a sign something needs to change before it affects your climbing. That “off” feeling can mean a few different things: 1️⃣ Your climbing volume is too high Try reducing your total volume per session/week, rather than dialing down intensity. You can often keep (or even increase) intensity if you manage volume strategically. 2️⃣ You’ve been climbing for years Longer climbing history = more accumulated stress. Maybe your fingers feel stiff, your knuckles are bigger, or you need longer to warm up. Add in gentle mobility or feel-good movement between climbs. 3️⃣ You're over-relying on grip Instead of gripping hard to make the move, focus on technique and body positioning. Try a “soft hands” drill: Get on an easy route Pay attention to how much grip you really need to stay on Practice using the least amount of force possible, good hip/trunk position will help with this Want virtual coaching to help program ideal sessions for you? Fill out this form to see if we would be a good fit. https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/e333fc2b-26ea-4bed-9afa-ed1a056649c0/8.jpg Blog - Why Your Fingers May Feel “Off” - This weekend I’ll be assisting Collin McGee with C4HP in their C4PC course. I am so excited to both support local climbing coaches in the Denver Metro area and learn myself! I’ll be sure to fill everyone in on what I learn! https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/d3ed9230-bdfa-4fa0-b479-8f30c129a413/Screenshot%2B2025-06-19%2Bat%2B11.33.25%25E2%2580%25AFAM.jpg Blog - Why Your Fingers May Feel “Off” - Make it stand out Workshop at the Golden Community Center! Sign Up Online or In-Person! https://www.flowstateclimbing.com/blog/recovery-days monthly 0.5 2025-08-11 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/a2dbaaf5-976c-4f68-ab6d-fea8c81d4aa8/slide.jpg Blog - How to Know if Your Body Needs Recovery Days? - Good Ole’ R&R…The Missing Piece in Your Fitness Routine. With any activity—whether it’s climbing, running, or returning to sport postpartum—we need to increase the capacity of our muscles and tendons so they can handle the demands we place on them. We do this by: Building strength Gradually increasing volume and intensity over time But progress doesn’t come from just doing more. It comes from allowing your body the chance to adapt. And that means prioritizing recovery. Recovery isn’t just rest—it's what lets the training stick. It’s the R&R (Rest and Recuperation) that keeps you strong, reduces injury risk, and helps you show up consistently over time. My Favorite Recovery Routine Lately Recovery doesn't have to be boring. Here’s what I’ve been loving: 3 rounds: 10 minutes in the sauna ♨️ 8 easy laps in the pool ‍♀️ followed by a trip down the slide at the Golden Rec Center ‍♀️ Speaking of the Golden Rec Center…June 28th at 10:30am join me for a Pelvic Floor Workshop. Free for Members! What’s your favorite way to recover? https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/716a82f2-b094-4dae-bccf-52971bf28d28/stop%252Blight.jpg Blog - How to Know if Your Body Needs Recovery Days? - “If you go too hard on your easy days… soon you will be going too easy on your hard days.”- Keijo Hakkinen You can keep track of how hard your sessions are by using a traffic light. : hardest sessions (Ex: 2 hour hard bouldering session, working beyond on sight grade, RPE 7) : falls in between : easier sessions (Ex: 2 hour easy bouldering session working well below on sight, RPE 4) Too many red sessions may not be sustainable! Switch it up by adding more yellow and green. -Adapted from “The Climbing Bible” https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/bd578f9c-4e82-4d5c-9560-28918b6039bd/White+Logo.png Blog - How to Know if Your Body Needs Recovery Days? - Have We Worked Together? If you’ve trained with me, rehabbed an injury, or had a helpful conversation that stuck with you—I’d be so grateful if you could take a moment to leave a Google review. Your words help others know what to expect when working with me and that they can get better! Leave a Google Review Thank you for being part of this community! https://www.flowstateclimbing.com/blog/science-behind-recurring-injuries monthly 0.5 2025-08-11 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/35323f3e-d11e-41c0-858a-63fea73c2986/painbucket.jpg Blog - The Science Behind Recurring Injuries - Make it stand out What’s up With Recurring Injuries “I injured my (insert body part) ~4 years ago and now it’s come back.” Who can relate to something like this? I hear it all the time. Sometimes it’s not exactly the same pain, but something just feels “off” in that old injury area. Pain is complex. It’s not just about tissue damage—it’s influenced by so many things. The diagram I’m sharing only skims the surface of what can contribute to pain. And honestly, this is good news. Even if something shows up on imaging as “bone on bone” or torn, there are so many other factors that influence whether or not you actually feel pain. What if I told you that nothing is wrong with your (insert body part), and your brain is just doing an extraordinary job remembering your history? It remembers where you were injured, and it remembers the context—the stress, the emotions, maybe even the season of life. So when you're going through a tough time, your brain might turn the volume back up on that old injury site. This is why being physically prepared for the ups and downs of life matters. Strength training doesn’t mean you’ll automatically get bulky. It means you’re becoming a more resilient human. Harder to kill, if you will. When life throws stress your way, your body is more equipped to handle it—and maybe less prone to injury because of it. https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/f78582ea-121b-4ffd-a2fb-bac299e585c1/IMG_3717.jpg Blog - The Science Behind Recurring Injuries - This past April my little sister and I traveled to Peru and Chile . My first non-climbing trip in a long time. We had the best experience of our lives. If you ever have travel plans here, reach out because I’ve got the itinerary for you! This photo was taken outside the Valle de la Luna in the Atacama desert. This magnificent place maybe gets 15mm of rain per year! That’s a pretty small crimp edge if you ask me!. https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/a9bb627f-d0a7-4526-9ac7-fac47f6f8eb1/Partner+Deals++LCC.jpeg Blog - The Science Behind Recurring Injuries - What’s New: I recently started collaborating with Ladies Climbing Coalition on social media. My hope is to help empower more women to train and build strength! Their mission is to build community and foster positivity, inspiration, motivation, and growth. They connect and empower women and non-binary folks who are comfortable in spaces that center the experiences of women through climbing. They have groups all over the USA! Check them out. Ladies Climbing Coalition https://www.flowstateclimbing.com/blog/finger-injuries-pregnancy-climbing-tips monthly 0.5 2025-08-11 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/3611569e-38ee-449c-b986-0b7346a7bf45/IMG_6622%2B2.jpg Blog - Why Imaging is Important for Diagnosing Finger Injuries - Make it stand out Complete Rupture of A2 pulley This client heard/felt a pop when their feet cut. The next day they had a good bit of swelling in the area where their A2 pulley is. This image shows the tendon moving away from the bone (black space) when pulling into half crimp. Why is imaging important: There’s no standardized treatment protocol for pulley injuries—research hasn’t shown one method to be clearly superior. What we do know is that recovery is highly individual, depending on your specific symptoms and response to rehab. So why might imaging be helpful? While it won’t dictate your entire treatment plan, it can provide valuable insight into why you’re still experiencing nagging pain or why it’s important to stick with a 3-finger drag for a few more weeks. Understanding the structural details of your injury can help guide smarter decisions and ensure a more effective recovery. Don’t let nagging finger pain stop you from getting ready for send szn. Book an appointment here. https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/48bbcc3c-65f7-4915-b39e-86b65ad766df/L1000250.jpg Blog - Why Imaging is Important for Diagnosing Finger Injuries - What’s New: I recently sent Joy (stand start) V6 in Clear Creek! This is the highest grade I’ve bouldered outside and I did in two quick sessions. Check out the video here! Ya’ll I can’t talk about this climb without talking about what led up to this! I have been consistently training since November. I have been feeling so smooth and strong! I promise if you give yourself 12 weeks of training you will see results. The best time to start is now! (or whenever you’re ready ) Lets Work Together! https://www.flowstateclimbing.com/blog/training-for-small-crimps monthly 0.5 2025-08-11 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/13cfd229-4020-4e04-960c-047915ef39ff/IMG_6425.jpg Blog - Training for Small Crimps - Make it stand out Working “Back From the Dead” 5.12c A humbling experience of projecting, goal setting, and acceptance when things don’t send when I want them to. Can y’all relate? https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/cdc00291-a388-4e34-b423-0d146d56b0f3/PeakToPeakFavicon.png Blog - Training for Small Crimps - What’s New: I have recently partnered with Alyssa at Peak to Peak Nutrition. Clients will receive 15% off her services because we know if you want to send hard, how you fuel yourself is key. Stay tuned for future collaborations. https://www.flowstateclimbing.com/blog/climbing-while-pregnant monthly 0.5 2025-05-16 https://www.flowstateclimbing.com/blog/unleash-your-climbing-potential-the-power-of-strength-training monthly 0.5 2025-05-16 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/f5e7e7a7-08b9-4dc9-a0ec-a65ae96eefe4/tempImagesbYfKV.jpg Blog - Unleash your Climbing Potential: The Power of Strength Training - Make it stand out Bench Press: A Pressing Exercise https://www.flowstateclimbing.com/blog/is-it-really-your-pulley monthly 0.5 2025-05-16 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/a7812b0c-f4b2-4ff0-9991-cddf993d1a5f/Screen+Shot+2024-05-19+at+11.43.08+AM.png Blog - Is it Really Your Pulley? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.flowstateclimbing.com/blog/soul-zpbc2 monthly 0.5 2025-05-16 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/732f4668-03f8-4b4d-a331-87954f56dc6b/IMG_1277.jpg Blog - Return to Climbing Postpartum: How Physical Therapy can Help You Overcome Challenges with Confidence Below are recommendations for the first 6 weeks postpartum. https://www.youtube.com/shorts/AibSdut0mTk https://www.youtube.com/shorts/IyIhFwAmmYQ https://www.youtube.com/shorts/pVDGXAqTcV4 If you are past 6 weeks postpartum and feeling unsure of how to start getting on the wall, schedule an appointment today. You do not have to walk through this alone! https://www.flowstateclimbing.com/blog/climbingwarmup-n94s8 monthly 0.5 2025-05-16 https://www.flowstateclimbing.com/blog/yoga-pajem monthly 0.5 2025-05-16 https://www.flowstateclimbing.com/blog/exploring-3e7rk monthly 0.5 2025-05-16 https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/050333f2-a30c-4c33-a6d1-1902948cd63a/Screen+Shot+2024-05-19+at+8.58.34+AM.png Blog - Breaking Down Concentric, Eccentric, and Isometric Muscle Contractions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664a01bafe1dbf55e60b4e6d/1c1e4cc1-c93d-44c4-b646-a6b25d501064/Screen+Shot+2024-05-19+at+9.00.32+AM.png Blog - Breaking Down Concentric, Eccentric, and Isometric Muscle Contractions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. 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