Wilderness Fitness Podcast with Dr. Rob Minturn PT, CSCS

Tommy and I sat down for what I figured was going to be a 45 minute podcast about his experience working with tactile athletes.  I wanted to gain insight, and ultimately give you as a listener, insight as to what rehab looks like with a physical therapist who specializes in working with police/fire. The demand of the tactile athlete, is very similar to the demands placed on our bodies when we're hunting in the mountains.  Tommy and I talk rehab, strength and conditioning, nutrition, sleep, and stress management; and how they can impact performance in the field/streets. Enjoy! ***************************************************************** Join the WiFI Physio Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides ***************************************************************** Check out the website for more information about what I do HERE ***************************************************************** Follow along on Facebook HERE and Instagram HERE ***************************************************************** If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

In this episode of the Wilderness Fitness Podcast, Dr. Rob addressed the common question from patients about whether they need to continue their exercise program for life after physical therapy. He explained while exercise should be a lifelong habit, the specific exercise routine should change regularly to prevent adaptation and maintain progress. Dr. Rob outlined three key principles that made physical therapy effective: specific movement selection, progressive overload, and variation in training parameters. He emphasized that continuing the same exercise program long-term would lead to deconditioning and potential symptom flare-ups, advocating instead for systematic changes to exercise routines. The episode concluded with updates about an upcoming seminar at Grizzly Family Fitness and information about the program for helping people transition from rehabilitation to performance training. Join the WiFI Physio Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.  

In this podcast, Dr. Rob sits down with long time friend, physical therapist assistant and former CrossFit coach, Justin Burkett.    Justin and Dr. Rob weigh in on the best pieces of equipment to purchase when ballin' on a budget. Both points of view are unique, and easily justifiable when it comes to mountain preparedness. Preparing for an elk, sheep, goat, or high country mule deer hunt isn't easy, and sometimes the gear heavy hunts require a bit of a budget elsewhere. So, that's what we talk about in today's episode. Enjoy!   I'm aware I said I'd attach links in the episode, and they are nowhere to be found. If you have questions about the particular pieces of equipment just used, shoot me an email and we'll somehow get you the links.    Join the WiFI Physio Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

Dr. Rob Minturn hosted a podcast discussing why weight loss should not be the primary focus of exercise programs, particularly for mountain athletes and hunters. He explained that while weight loss is important for performance and health, training specifically for weight loss can bias exercise selection toward high-intensity activities like Zone 4 and 5 workouts, which may not be optimal for sport-specific performance. Rob emphasized that mountain athletes should focus on training for their specific sport rather than weight loss, allowing performance improvements to naturally lead to weight reduction as a byproduct. He also discussed how program variety and focusing on function rather than numbers on a scale are important considerations when designing fitness programs. **************************************************************** Join the WiFI Physio Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides ***************************************************************** Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts and hunting season prep tips ***************************************************************** In this episode, I sit down with Courtney Prete for a powerful and honest conversation that weaves together fitness, mental health, faith, and the impact of women-centered retreats. We kick things off by exploring Courtney’s journey into fitness and how physical training became a foundation for resilience and personal growth. From there, we dive into the connection between fitness and mental health, unpacking how movement can be a catalyst for clarity, confidence, and emotional stability. Courtney shares openly about her faith and how it shapes her approach to both life and wellness. We discuss how grounding yourself in something bigger can provide direction, especially during challenging seasons. A major focus of the episode is the power of women’s retreats—creating space for connection, vulnerability, and growth. Courtney breaks down why these environments are so impactful, how they foster community, and why stepping away from daily life can be transformative. ***************************************************************** HOJ Website HERE HOJ Instagram Page HERE HOJ Facebook Page HERE ***************************************************************** Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts and hunting season prep tips In this episode, Dr. Rob breaks down a counterintuitive concept in injury recovery: the idea of “letting things heal” passively. Instead, he explains how strategic, progressive loading is essential for proper tissue adaptation, strength development, and long-term resilience. What You’ll Learn: Why completely resting an injury can actually slow recovery The role of controlled loading in rebuilding stronger, more capable tissue How inflammation and tissue damage are part of the healing and adaptation process The balance between respecting healing timelines and avoiding excessive inactivity Special Focus: Postpartum Pelvic Floor Rehab What can and should be addressed during early recovery: Monitoring vitals Supporting mental health Optimizing nutrition Improving lifting mechanics Practicing effective breath work Special Focus: Orthopedic Rehab Non-operative and post-operative recovery: Tissue healing Blood flow Progressive loading Key Takeaway: Your recovery is only as good as your overall health. Fitness level, lifestyle habits, and daily behaviors all play a major role in how well—and how quickly—you bounce back. Staying proactive, even during injury, is the difference between simply healing and coming back stronger. Bottom Line: Stop letting "it" heal...facilitate the hell out of healing. ********************************************************* Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

Check out the website for links to the podcast, social media, and the WiFI Physio Fitness Camp HERE Corey and I met through a mutual physical therapy friend who utilized Corey for his web design services. Corey ended up designing my new website. Through working with him, I discovered he has made some very incredible life changes. Corey doesn't hunt, although he's dabbled in the idea. Corey is a guest on the podcast because he utilized food and exercise as a way to improve his mental and physical well-being. Corey now focuses on helping chiropractors grow, and scale, their businesses. You can find more information about Corey at his website HERE

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts and hunting season prep tips Check out the website for more information about what I do HERE Muscle soreness is a sign you’re creating adaptation. It comes from tissue damage, which triggers inflammation and helps your body rebuild stronger for the next stressor. Creating some soreness with your hunt prep workouts isn't just ideal, it's freaking necessary for you to be in sheep shape or elk shape.  Same old, same old doesn't cut it for your exercise routine. Grading those workouts is hugely important to track tendencies and adjusting if necessary.  Control soreness with 4 key factors: Nutrition: 0.5–0.9g protein/lb bodyweight + carbs around training Sleep: Aim for 7.5+ hours -- the most underutilized performance enhancer Load Management: Slightly under dose training initially; soreness >3–4 days means you need to adjust Blood Flow: Light movement on rest days to speed recovery Avoid: NSAIDs — they can hinder recovery. Bottom line: Soreness is good. Excessive soreness means your recovery isn’t matching your training—fix the basics first. Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts and hunting season prep tips In this episode, we sit down with Ben, the CEO of Sunny Skies CBD in Wisconsin, to break down the science and process behind CBD products. Ben walks us through how CBD is sourced and extracted, giving listeners a behind-the-scenes look at how quality CBD products are made from plant to final product. We also discuss the key differences between CBD and THC, clearing up common misconceptions about their effects and how they interact with the body. The conversation dives into how people are using CBD for pain management and recovery, as well as its potential role in supporting better sleep. Whether you’re curious about CBD or considering adding it to your recovery routine, this episode provides a straightforward look at what it is, how it’s made, and why people are using it. Consider using CBD as a recovery aid, not a recovery bandaid. If you aren't doing the basics well, CBD will not mask a poor diet, terrible sleep hygiene, or a crummy exercise program causing excessive inflammatory responses. CBD can be an excellent tool in the toolbox to help you prep for your sheep, goat, elk, or high country mule deer hunts in the mountains this fall. Sunny Skies CBD Videos HERE Sunny Skies CBD Facebook HERE and Instagram HERE Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.  

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts and hunting season prep tips Community plays a bigger role in our physical and mental health than most people realize. In this episode, we talk about how the people you surround yourself with influence your training consistency, mental toughness, and success both in everyday life and on the mountain. From early morning workouts to brutal packouts and long days in bad weather, the right crew makes the hard things possible. We also dive into how shared struggle strengthens friendships, why different skillsets within a hunting group matter, and why protecting your peace by choosing the right people is critical. Because at the end of the day, building a strong life—just like a successful hunt—rarely happens alone. Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts, stretching guides, and hunting season prep tips More information on the website HERE Follow along on Facebook HERE and Instagram HERE In this episode, we sit down with a Michigan native to talk hunting, family, western tags, and building a life around the outdoors. We kick things off with one must-visit destination in Michigan for anyone coming through, then dive into his background — from working in the fitness industry, to transitioning into health/wellness space, all while running E2WH. Beyond work, we get into personal adventures including elk, musk ox, deer, and desert hunts, and how family and fatherhood shape the way he approaches the outdoors. What You’ll Hear in This Episode: The Lifestyle How hunting fits into everyday life Raising kids around the outdoors Kids & Hunting Applying for tags as a young kid and thinking long-term Considerations before bringing kids on a hunt Critical ways to cultivate a lasting interest in hunting as they grow We wrap the episode with resources to help you level up your hunting knowledge — from Instagram highlights and posting deadlines, to website articles, the podcast library, and the 360 Sportsman Masterclass. If you’re serious about western tags, raising hunting-minded kids, or simply building a well-rounded outdoor life, this episode delivers practical insight with real-world experience behind it. Be sure to follow E2WHunts on Instagram HERE Check out the latest articles HERE Explore the 360 Sportsman Masterclass for deeper dives HERE Become a member to Alex's Western Hunt Basecamp community HERE

Join the WiFI Physio Fitness Camp group HERE for more free resources Control the Controllables: Mountain Hunting Performance & Rehab In the mountains, chaos is guaranteed — weather shifts, animals disappear, travel gets delayed, and your body feels different at 10,000+ feet. You can’t control the wind or the terrain. But you can control the fundamentals that determine how you perform when it matters. This episode breaks down the core controllables that directly impact mountain hunting performance and injury resilience: stress management, nutrition, exercise consistency, and sleep. 🧠 Stress Management Mountain hunting is a nervous system sport. Chronic stress impacts: Heart rate and coordination Lifting performance Pain sensitivity Inflammation levels Short-term cortisol is useful. Chronically elevated cortisol isn’t. Controllables: Mindfulness, breath work, yoga Working with a mental health therapist Eating enough (especially carbs) Avoiding prolonged aggressive calorie deficits If your nervous system is fried before season, the mountain exposes it. 🍞 Nutrition Carbs are jet fuel. If your workouts feel miserable, check your intake before blaming your program. From a rehab standpoint: Protein = workers. Calories/carbs = building materials. Underfueling leads to low-grade inflammation and easier injury flare-ups. Controllables: Track protein (at minimum) Eat whole foods (from the ground, tree, vine, or animals that swam, walked, or flew) Consider hiring a coach 🏋️ Exercise Have you followed a structured program consistently for 3+ months? Mountain durability is built through progressive training — not random workouts. Rehab requires the same long-term commitment. Controllables: Commit to a structured plan Remove daily decision fatigue Progress your training intentionally Hire a coach if needed Exercise is optional. Consistency is a choice. 😴 Sleep Sleep is the ultimate force multiplier. Less than 6 hours: Higher injury risk Increased perceived exertion Slower reaction time Impaired cognition Increased pain perception In the mountains, that’s costly. Controllables: Establish a consistent bedtime routine Make small, sustainable changes Prioritize 7+ hours 🎯 The Takeaway Control what you can control. If you consistently manage stress, fuel properly, train intentionally, and sleep enough, you give yourself a massive advantage in the mountains. If you ignore the basics, the mountain will magnify it. No one is responsible for your habits but you. ***************************************************************** Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

This one's goofy, but hopefully you learn a thing or two about traveling, sleeping set ups, hunting buddies, and a few other things that go into hunting.  Check out the Wilderness Fitness Camp Community HERE for more information about workouts, preparing for your hunts, and a group full of rad hunters. 

After a four-month break from releasing podcast episodes, this episode is a reflection on what that pause taught me—about time, fitness, business, and living season to season, especially here in Alaska. I open up by sharing how surprisingly good it felt to step away for a minute. Not just from podcasting, but from constant consumption in general. That break created space to shift from always learning to actually implementing—applying ideas, refining systems, and focusing on other areas of my business and personal life that needed attention. A major theme throughout the episode is that time is precious. Developing new routines is hard, and it takes intention to protect your time. I talk about investing in things like a public speaking course, yoga, and rehab for my back—choices that didn’t always feel productive in the traditional sense, but paid off in long-term growth and health. Living season to season has a way of making time feel like it’s flying by, and that reality forces you to prioritize what really matters. From there, I dive into fitness—specifically the balance between structure and unstructured training. There’s a time to follow a plan and push hard, and a time to move freely, explore, and maintain. Focusing too heavily on one aspect of fitness often comes at the expense of another. You can’t have it all at once. Cardio-dominant endurance athletes don’t always have the strongest physiques, just like strength-focused lifters can struggle with endurance or mobility. The key is alignment: mobility should support strength, strength should support cardio, and everything should serve your hunting goals. That conversation naturally leads into seasonal fitness, especially in Alaska. Our long, dark winters and active summers demand different approaches. Alaskans don’t want to be stuck in the gym all summer—and they shouldn’t be. There’s a season for pushing hard and building capacity, and a season for maintaining and enjoying movement outdoors. Both are valuable. The episode wraps up with a giveaway to celebrate 3,000 downloads, along with clear instructions on how to enter, and a few closing thoughts. The big takeaway: give yourself permission to step back when needed, respect the seasons of your life, and be intentional with how you spend your time—in your personal life, your work, and your fitness. Join the WiFI Physio Fitness Camp Community HERE

🎙 Ep 66: Top 11 Reasons Why You Won’t Go To The Gym (and What To Do About It) We all have excuses for skipping the gym—some valid, some… not so much. In this episode, I break down the 11 most common reasons people avoid the gym, from lack of time and high costs, to gym anxiety and not knowing what to do once you get there. You’ll hear: ✅ Why these excuses hold you back more than you think ✅ The difference between reactive vs. preventative health (and why it matters) ✅ How coaching and learning proper technique can unlock years of progress ✅ A mindset shift that makes fitness less about “having to” and more about “getting to” 👉 Bottom line: You can keep avoiding the gym, but eventually your hand will be forced—either by time, health, or injury. Choose prevention over reaction. With the right guidance, support, and basic exercise knowledge, you’ll build a fitness foundation that pays off for years.   Wilderness Fitness Readiness Quiz HERE Wilderness Fitness Institute Website HERE

🎙 Episode Title: Mom: A Noun, Not a Diagnosis Being a mom isn’t a medical condition—it’s a role, not a reason to accept back pain, leaking, lost intimacy, or feeling like your health comes last. In this episode, I break down the societal perceptions keeps put on mothers and show you how to flip the script. We cover: Leaking forever? Not if you take action now. Sex life changes? Short-term, maybe—but there’s a path back to connection and pleasure. Can’t lose the baby weight? Let’s talk real numbers, realistic nutrition, and safe, effective training. Kids come first? Not always—you and your partner’s health matter most because your kids will follow suit. You’ll learn prevention strategies like perineal massage, smart exercise guidelines for pregnancy and postpartum, and practical ways to carve out time for yourself without guilt. The bottom line: you can either invest 30–60 minutes a day now, or spend much more time later managing chronic pain, fatigue, burn out, and an unfit life for a once active woman. Mom is a noun—don’t let it be your diagnosis. Subscribe, and share this episode with a mom who needs to hear it—or with a significant other who needs to support her taking her health back.

🏔 New Podcast Episode: Vert Gain vs Volume/Distance… Which Do You Progress?  Getting ready for the mountains isn’t just about racking up miles — it’s about building distance and vertical gain the smart way. In this episode, I’ll show you how to: ✅ Progress without burning out or getting injured ✅ Balance distance and vert for your goals ✅ Keep training simple but effective 🫀 Simple, steady, and sustainable = mountain-ready legs 🦵 🎧 Listen now! Get the Treadmill Vertical Distance Calculator link HERE Wilderness Fitness Institute Website HERE Wilderness Fitness Readiness Quiz HERE

🎙️ Episode Title: Adapting Your Way Off the Mountain When are you going to stop adapting…and start restoring? In this episode, Rob explores the fine line between modifying your life to cope and restoring your strength, mobility, and health so you can keep doing the things you love. Through real-life examples—whether it’s an older adult adapting to toileting needs, someone adjusting intimacy due to pelvic floor issues, or a hunter moving from backpacking to road hunting—Rob highlights how small adaptations, over time, can shrink your world. We cover: The difference between adapting for convenience and restoring for longevity How pelvic floor rehab can restore confidence, continence, and intimacy Why year-round fitness is the key to staying mountain-ready The value of creativity in the gym vs. creativity just to get through your day 💡 Clinical Bottom Line: If you keep adapting instead of training, you’ll adapt yourself right out of the activities that make life rich. Getting older doesn’t mean getting weaker—unless you let it. Spend 45–60 minutes each day building capacity so you don’t spend the other 23 hours working around limitations. If you’ve been reflecting while listening and realizing your life has slowly adapted because your health is trending down, ask yourself why you haven’t gotten help yet. It’s never too late to change course—but you have to start by grabbing the wheel. Wilderness Fitness Institute Website HERE Wilderness Fitness Readiness Quiz HERE

🎙️ Episode Title: These 4 Exercises Will Optimize Your Workouts This week’s episode was inspired by a listener-submitted question — and Rob's answers might surprise you. These aren't just his personal favorites; they’re crucial exercises for anyone prepping for time in the mountains. Here’s what we cover: 💪 Upper Body Dips: Ideal for training shoulder extension (something most of us rarely do). They're easily scalable—from bench dips to weighted variations—and hugely effective. Pull-Ups: A powerhouse for grip strength, back development, spine decompression, and shoulder mobility. But form and smart progression are key to avoid issues like lat tendonitis. 🏋️‍♂️ Lower Body Deadlifts: A full posterior chain builder that reinforces the hinge pattern and raw strength. Rob talks form, mindset, and variations (including good mornings). Step Downs: Crucial for building downhill control, hip stability, and ankle integrity—especially relevant for mountain athletes. There’s a wide range of variations to meet any level. 🧠 Clinical Bottom Line: These are Rob’s go-to upper and lower body movements—not because they’re trendy, but because they work. That said, they’re not the only tools in the toolbox. Push-ups and squats still deserve major love for their versatility and foundational value. A smart program blends movement variety and strategic changes in rep ranges.   Wilderness Fitness Readiness Quiz HERE Wilderness Fitness Institute Website HERE

🎙️ Episode Title: "You Can't Ride Two Horses With One Ass… Weight Loss and Performance" In this episode, Rob breaks down a common fitness dilemma: should you focus on losing weight or improving performance? Spoiler alert—you can’t effectively do both at once (unless you’re a newbie!). We explore: What it actually means to “choose a goal” The science and strategy behind weight loss: calorie deficit, smart food choices, exercise types (cardio, lifting, HIIT), and the underrated power of sleep How performance enhancement typically requires a calorie surplus, progressive training, and variety in movement Why sleep matters just as much as your workouts for both goals How mindset and programming can make or break your progress, especially if you're stuck repeating what used to work 💡 Clinical Bottom Line: If you're new to training, you can see progress in both weight loss and performance. But for the seasoned athlete, it’s time to get intentional: pick your priority, fuel it accordingly, and train smart.   Wilderness Fitness Quiz HERE Wilderness Fitness Website HERE

🎙️ Podcast Title: When Sex Feels Like A Crown of Thorns Episode Summary: In this deeply honest episode, we explore what it means when sex feels painful—described by some as akin to wearing a "crown of thorns" upon insertion or deeper penetration. While this experience can feel isolating and disheartening, there is a light at the end of the tunnel. We dive into both physiological and psychological causes, from tearing and surgery to trauma and emotional wounds. You’ll learn actionable strategies to reduce pain, reconnect with your body, and ultimately reframe sex as something pleasurable rather than dreaded. Some of the tools we cover include: Nervous system support like stimulating the vagus nerve, physiological sighs, and mindful chewing Physical interventions such as vaginal dilators, self-pleasure techniques, strength training, and manual therapy Therapeutic approaches including working with sex and mental health therapists, EMDR, and Internal Family Systems Lifestyle and activity modifications like squatty potty use, sleep support, and body awareness exercises 💡 Clinical Bottom Line: Sex and insertion shouldn’t feel like a chore or something you have to mentally brace for. With the right tools and support, it can become something you anticipate with joy—not dread. The path to healing may be uncomfortable, but the freedom and pleasure on the other side are absolutely worth it.   Liked this episode and don't want to miss the next one? Be sure to subscribe! Wilderness Fitness Readiness Quiz Wilderness Fitness Institute Website The Body Keeps The Score Book Find A Mental  Health Therapist

🎙️ Podcast Summary – Pack Dumping: The Management of Type II Diabetes In this episode, we take a deep dive into Type II Diabetes—what it is, why controlling it matters, and how much control you really have over it. We start by busting a major myth: Type II Diabetes isn’t inherited.  Instead, it’s driven by lifestyle factors—specifically, how your body becomes resistant to insulin over time.  Imagine your tissues like clogged roadside drains—too much glucose (rain water) builds up in the bloodstream (street), creating acidic blood environments and damaging vital systems like your kidneys, eyes, and nerves.  Over time, this can lead to serious complications: amputations, kidney failure requiring dialysis, vision loss, and even premature death—on average, 10 years off your life. 💰 The financial toll? Around $85,000 per patient, contributing to rising insurance premiums for everyone. So what can you do about it? 🔑 The Big Three: Sleep, Nutrition, and Exercise 💤 Sleep Research shows poor sleep significantly increases your risk.  One study found that just six nights of four hours of sleep made people 40% less effective at absorbing glucose.  👉 Sleep tips: Cool, dark room Same bedtime and wake time every day Cut alcohol before bed—it disrupts REM sleep and fragments your rest 🍲 Nutrition Everyone is told to “eat less processed food,” but how?  Start with the 80/20 rule—aim for 80% whole foods and 20% flexibility. And yes, you can eat carbs—don’t fall for the carb fear-mongering. 🏃‍♂️ 🏋️‍♂️ Exercise Regular movement is one of the most effective ways to lower blood glucose and improve insulin sensitivity.  👉 One client in New London  saw a significant A1C drop after returning to his gym of 3x/wk. 💥 Clinical Bottom Line: You don’t inherit Type II Diabetes—you inherit habits.. And habits can change. Whether you're on meds or not, there is a chance to reverse or prevent this disease by consistently improving your lifestyle choices. Start simple.. Pick just one area—sleep, nutrition, or exercise—and make one small change.  Stick to it for three weeks, then layer in another.  That’s 9 changes by the end of the year, and potentially a whole new trajectory for your health. 📣 CTA: Head over to our new website to get tools, resources to support your journey.   WiFI Physio Website HERE

🎙️ Podcast Episode Title: Resting Intervals During Your Workouts Episode Summary: In this episode, we’re tackling one of the most common mistakes people make with their workouts: wasting time in the gym...with their rest times. 🔍 What You’ll Learn: 🔥 The Oven Analogy Pre-heat = Warm-up Cooking = Workout Rest before serving = Cool down Just like baking, you can’t expect great results without respecting each step in the process. 🚀 Warm-Up: Stop Winging It You need to break a sweat—literally. Benefits: Raises tissue temperature, increases elasticity, boosts performance, reduces injury risk. Focus on dynamic movement, not static stretching or foam rolling. Time frame: 5–10 minutes. Start global, then move to specific. Great opportunity for mobility work and foot agility drills like plyometrics — both crucial for every human, not just athletes. 🏋️‍♂️ Inside the Workout: Timing is Everything Understand the rest intervals that align with your training goals: Endurance: <30 seconds rest Hypertrophy (muscle growth): 30–90 seconds Power/Strength: 2–5 minutes → We break down the why behind each of these so you’re not just lifting — you’re lifting with purpose. 🧘 Cool Down: Don’t Skip the Finish Line Duration: 3–5 minutes. We dive into why cooling down helps bring your body back to baseline and supports recovery — and why it’s often the most overlooked part of the session. 👟 Final Takeaway: Resting randomly between sets? That’s where you're wasting time. Tune in to get the structure your training’s been missing.   Wilderness Fitness Quiz HERE Wilderness Fitness Institute Website HERE

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🎙️ Podcast Summary: "Is It Your Fault For Lack Of Workout Consistency?" In this episode, we dig into a question many of us ask when struggling with fitness: Is it my fault I can’t stay consistent with workouts? The short answer—not entirely. Fitness is a science. It’s not just about motivation; it requires knowledge, planning, and strategy. We discuss how diving into resources like books, YouTube, or even becoming certified can help, but for most people, it’s simply overwhelming. We break down 4 major reasons why workout consistency often falls apart: Lack of Measurable Tracking If you're not tracking your progress, how do you know if you're moving forward? Without measurements, motivation fades. Lack of Clarity on Goals Like budgeting your money, fitness needs clear goals—SMART ones. Even if you've never been good at goal-setting, just writing them down helps build commitment and clarity. Lack of a Realistic Road Map Many people buy programs or spend hours at the gym, but without a sustainable framework, burnout or confusion kicks in. It’s not about a perfect protocol—it’s about building a flexible system that works for you. Injury and Setbacks Bumps in the road are normal. Getting injured or thrown off course isn’t a reason to quit—it’s a reason to adapt. Having the right knowledge can help you bounce back stronger. Conclusion: It’s not your fault. Unless you work in a fitness-science field, trying to figure everything out on your own is tough. The important thing is recognizing the obstacles and finding smarter ways to move past them. If you’re tired of guessing and want real help, take the quiz linked in the show notes. There’s a link to book time on my calendar after the quiz and we can chat and figure out what’s going on with your fitness journey. Wilderness Fitness Quiz HERE Wilderness Fitness Institute Website HERE

🎙️ Podcast Summary: "Why You Leak – Understanding Pelvic Floor Dysfunction" In this episode, we dive into the often overlooked—but incredibly common—issue of urinary leaking. It’s something that affects both men and women, and yet many suffer in silence or simply adapt their lives around it. But it doesn’t have to be that way. We break down why leaking happens, including a weak pelvic floor, the pressure put on it from everyday actions like laughing, coughing, or sneezing (which can add up to 35 pounds of pressure!), and how excessive tension in the pelvic floor can be just as problematic as weakness—causing pain and difficulty fully emptying your bladder. We also explore how timing matters: leaking can result from your pelvic floor not activating when it should, especially in moments of urgency. Ever felt that “gotta go now” panic? That intense, full-body tension can signal deeper issues like nerve involvement, including a pinched pudendal nerve, or even be linked to trauma and a chronic fight-or-flight response that makes it hard to shift into “rest and digest” mode. Finally, we touch on the hormonal factors, such as post-menopausal changes or hysterectomy-related shifts, and how they play a role in bladder control. The bottom line? Leaking isn’t something you just have to “live with.” Whether you’re a man or woman, parent or not, addressing pelvic health is possible—and crucial for improving your quality of life.   Sign up for the newsletter HERE Website HERE Wilderness Fitness Readiness Quiz HERE

📣 Why PT didn’t work for you (and what to do about it) You did PT and didn’t get better. Here’s why that might’ve happened 👇 1. PTs didn’t LOAD you. You did clamshells with a red band for 6 weeks. Y-T-I with 2# weights. You never broke a sweat, nor thought, “Damn, that was hard.” That’s not rehab. That’s passing time. 2. PT didn’t listen on Day 1. You wanted to pack out an elk, they gave you Theraband rows. You needed progressive loading, you got stretching. You asked for results. You got “same shit, different day.” 3. You didn’t show up. Literally, or mentally. ✅ 93% chance of getting better when you attend all sessions. ❌ 64% if you skip just one. Also, were you challenging yourself? Or going through the motions? 4. You stopped too soon. No pain ≠ ready for life/sport again. You were 75% ready. You needed 2 more weeks. You bailed. Now we’re back at square two or three. 😬 ———————————————— PT ≠ “bands and stretching.” Done right, it’s structured Strength & Conditioning with an understanding of pain, healing, and performance. S&C applies to EVERYONE: 💪 Gertrude can’t get out of a chair = 1RM < bodyweight 💥 Diane pees when she sneezes = PF needs needs to get stronger 🧠 Dylan has a disc injury = plan based on inflammation + load 🏔 Kyle hikes = needs progressive fitness or risks plateau + injury If you want someone who blends strength & rehab.. Not just “fix you,” but help you get after it again… I’ve got you. One last ask, please leave a review on Apple Podcasts or Spotify if you have not done so already :) Appreciate ya! Website HERE Wilderness Fitness Readiness Quiz HERE Spike Camp Membership HERE

Before heading out on your Alaska road trip, service your vehicle a few weeks in advance to leave time for unexpected issues—because something will inevitably go wrong.  Bring essential gear like a gas can, extra fluids (especially engine coolant), a tire plug kit, self-jumper kit, and a mobile air compressor.  When crossing the border, be prepared with firearm documentation (preferably in card form), and know the regulations around pepper spray and CBD products.  Not all border crossings operate 24 hours, even if they claim to, so plan accordingly.  Fuel logistics are crucial—know the conversion from liters to gallons, stay aware of exchange rates, and top off in Dawson and again in places like Destruction Bay. Food becomes limited past Dawson Creek, so enjoy local staples like poutine while you can.  Cell service will be unreliable, so consider bringing a satellite phone, and prepare for long, silent stretches of driving that allow time for reflection.  Pay attention to road signs, and remember that you’ll likely cross paths with the same travelers again.  Wildlife is abundant—watch for deer, elk, caribou, moose, bison, black bears, grizzlies, and even porcupines.  Pack versatile clothing for unpredictable conditions and plan your route carefully, with optional stops like Liard Hot Springs, Sign Post Village, Muncho Lake, and Contact Creek. In the end, expect the unexpected and embrace the unique pace of the journey. Wilderness Fitness Institute Website HERE Wilderness Fitness Readiness Quiz HERE Spike Camp Membership HERE

How I Got Into Pelvic Health — For the Women and Men Out There I didn’t plan to specialize in pelvic health. It started with a few tough cases I couldn’t crack — women with hip and low back pain that didn’t respond to the usual treatments. Then my own symptoms started in late 2020. After an urgent care visit, ultrasound, pelvic PT, and a varicocelectomy, I learned firsthand how complex and overlooked men’s pelvic health can be. There’s never a “perfect” time for treatment (surgery or therapy) especially when life throws everything at you: moving, job changes, and caregiving. You’ve got to make the time for the things that are important.  Lastly, my dad’s prostate cancer diagnosis in 2019 (originally staged at 4, later downgraded to 2 after surgery) led me down a path of curiosity with men’s health. Men: if you have a family history, start screening at 40/45. If you don’t know your history, 40 is still the safest bet. Post-prostectomy effects like incontinence and pain are common — but not untreatable. With the right plan, recovery is possible. I started sharing my story, and old friends started reaching out. Just seeing a post made them comfortable to reach out and ask questions. In conclusion, I got into pelvic health by accident…it was more patching a hole in my clinical practice that led to a few IG posts, that led to women reaching out. I share my story for men to be more comfortable knowing they aren’t alone in dealing with pelvic issues, it isn’t just women. Two old friends of mine have reached out with their issues simply due to seeing social media posts. I share my dad’s story to normalize early screening and be persistent with further testing if it’s warranted. If/when you have your prostate removed, there is treatment to regain urine control with a bit of hard work and exercise.  WiFI Physio Website HERE Wilderness Fitness Quiz HERE

"It's all downhill after you turn 30." Yeah, it will be if you aren't conscious about your lifestyle choices.  It doesn't have to be though.  The best part...preventing the downhill slide is pretty damn simple with a tiny bit of hard work.  Check out the episode for a few "How-To" tips. Wilderness Fitness Readiness Quiz WiFI Physio Website

Tight muscles, like strained relationships, reflect unresolved tension. The muscles are tense because they haven’t faced stress (proper weight lifting/resistance training progressions) the right way. Proper challenge leads to growth, but poor stress or shallow fixes only deepen the tension—whether in the body or in relationships. Wilderness Readiness Quiz Website

The Emsella Chair may be a worthwhile option if you've worked with a pelvic floor physical therapist, incorporated proper loading of your PF, and still haven't seen progress—it could be the missing piece to get you on track. However, it's important to remember that this is an "and," not an "or" situation. Alongside Emsella, you must also address other key factors like heavy lifting habits, the timing of pelvic floor activation ("the flick"), and overall body weight to optimize your results and return back to a pad-free life. Wilderness Readiness Quiz Wilderness Fitness Institute

There’s no shortcut. No hack. No secret sauce. Whether it’s fitness, business, or life in general — you have to put in the work. Not flashy. Not fancy. Just consistent effort, over and over again. ✅ 2 lifting sessions a week ✅ At least 3 cardio sessions ✅ Show up, even when you don’t feel like it It’s not about motivation. It’s about commitment. Motivation is fleeting. Commitment is what gets you through when it’s dark, boring, or hard. Wilderness Readiness Quiz Wilderness Fitness Institute

Benefits of foam rolling Warming Up How does the body actually warm up? Dynamically FR is static Improving Muscle Flexibility/Mobility No. Eccentrics and LLPS are the only way to do this Pain Relief Via neurological input Smashing an already pissed off tendon Pain isn’t a bad thing Ways to actually use a foam roller Core strengthening Dead bugs Spine Mobility In conclusion Stop using it to.. Warm up Address muscle flexibility/mobility  Pain Relief Use it to… Progress core strengthening Spine mobility Wilderness Readiness Quiz Wilderness Fitness Institute

Total Body Vs Body Part Splits What are they Total Body Hitting multiple muscle groups in a single session Body Part Hitting 1-2 muscle groups in a single session Pros Total Body Working the body as a whole Fewer times needed to hit the gym Typically more multi-joint movements Allows for emphasis on cardio  Body Part Targeting specific body parts Are you actually though? Quicker change in body comp due to sheer volume of exercises for body parts Feel the pump Cons Total Body Longer time needed to look sexy, in general, due to overall lower volume for body parts Can be tough to complete all movements in a busy gym Body Part Increased need to visit the gym more often Takes time away from cardio Can build excessive muscle mass Chasing the pump Overall, I suggest going with the total body splits to allow for more time to get the necessary cardio in. Once people switch from body part splits to total body splits in the program, 99% of them enjoy the change and enjoy the freedom to not be tied to a gym 4-6 days/wk. Wilderness Readiness Quiz Wilderness Fitness Institute

If you’re new to the newsletter/podcast, you’ll want to check out episode 41 to get a little more detail of what plyometrics are. The pelvic floor is comprised of ~30% type II muscle fibers. What does this mean? These are the fast twitch, quick response fibers. These fibers are quicker to adapt and grow. To stimulate these fibers, men and women need to be heavy lifting and perform quick reaction type drills to stress these fibers, and have them adapt. Wilderness Readiness Quiz Wilderness Fitness Institute

Last weekend, I did a live podcast to answer questions on Instagram for anyone who tuned in. One question that came up was continuing to train with a recent injury. I talked about a few modifications this fella could make. Wilderness Readiness Quiz Wilderness Fitness Institute

Your feet are the only point of intended contact with the ground. Ensuring your feet are solid and able to handle the demands the mountain places on them, is priceless. Topics: 1) What the foot is 2) How to keep them healthy Wilderness Readiness Quiz Wilderness Fitness Institute

Archers who don’t workout, plan to get stronger and bump up their poundage by simply shooting their bow. While this is very specific to your desired goals, you may be creating some imbalances. You're likely missing out on addressing deficits in your strength, and mobility, that could really bump up your draw weight so you can shoot further, or a heavier arrow. Wilderness Readiness Quiz Wilderness Fitness Institute  

Speed work in your workouts as a runner is crucial for longevity of your career, and performance. I touched on sprinting to enhance endurance on an earlier episode. Plyometrics and footwork drills won’t just extend your career, but it’ll get you that half step ahead of the competition. Whether that competition is during a race, or in the elk woods. Being quicker, more fit, and more capable of getting around the mountain puts you a step ahead of most of the crowd so you’re ready to get after it. Tune in for the “why” and “how to” for speed work. Wilderness Readiness Quiz Wilderness Fitness Institute

Postpartum depression.  Not something to take lightly since 10-20% of women experience this.  As a women, you are not alone in this time of your life, as isolated as you may feel at times. As a spouse, you will experience this second hand and need to provide the type of support your spouse needs in order to progress through this stage of her life. Exercise and sleep have a huge role in the onset of, and progression through, postpartum depression. Edinburgh Postnatal Depression Scale Wilderness Readiness Quiz Wilderness Fitness Institute

Squat depth is something that isn’t necessarily a skill God gave us, especially when we load ourselves with weight.  It’s a skill I find myself coaching quite often in the clinic, and with my online clients. Our brain’s desire to get the job done, not necessarily caring about technique.. Not just with squatting, but with all functional activity.  Being human, we have imbalances. Usually, this isn’t an issue. However, when we aren’t aware of our imbalances, we can’t correct them, leading to greater imbalances, which then can lead to symptoms of some kind. In this podcast, I cover  The goal depth to get to Why squat depth is important Modifications to help you get to the desired depth if needed Wilderness Readiness Quiz Wilderness Fitness Institute

Communication. Planning. Safety Nets. Communicate with your family/friends from home about your location and dates... But also, communicate with Fish & Game and/or Forest Service in the area you plan to go. Plan for the weather. Plan for poor circumstances. Plan for the worst, so when it happens, you're not up Shit's Creek without a paddle.  Fitness. The single largest safety net a mountain hunter can give themselves. The highest quality gear doesn't make your two legs, heart, and lungs function any better. If you can't physically go, you're stuck in the situation. At that point, hopefully you've invested in solid gear to get your through the sticky situation.  Imagine if you'd invested in your health/fitness prior to the hunt though?  Wilderness Readiness Quiz Wilderness Fitness Institute

If you've developed knee pain, and have googled what to do, you've likely come across the Knees Over Toes guy. You've tried it, and your knee pain didn't get better. You've also likely tried physical therapy, didn't feel challenged, and stopped going because you weren't shown the value physical therapy can have in bettering your condition. They coached you up to say knees over toes was bad, and you shouldn't do it. In this episode, I talk about the blend of both. Wilderness Readiness Quiz Wilderness Fitness Institute

Stress is inevitable.  We all endure it..some better than others.  How do you manage your exercise expectations and fitness goals through the tough, and smooth times?  In this episode, I dive into a few different stressors, stress management techniques, and how to navigate your fitness expectations during times of high stress. Wilderness Readiness Quiz Wilderness Fitness Institute

Training with heavy weights is essential for endurance athletes, and even more crucial for mountain endurance athletes.  In this episode, I highlight how to weave back into heavy lifting after the holidays and hunting seasons come to a close. Enjoy! Wilderness Readiness Quiz Wilderness Fitness Institute

As a therapist, we are blessed to join our patients on the, sometimes roller coaster, ride of recovering after surgery. The surgeon spends more time with you while you’re passed out under anesthesia, than when you’re awake over the course of your post-op follow ups. They don’t get to see the journey you take on a day to day, week to week basis…we, as PTs, do. Do yourself a favor and research your options. Don’t take the convenient option of the guy/gal down the road, or the one who is local. You want outcomes, not personality. Call your local PT clinics to see who they suggest. Call more than one. Call in a different part of the state if you have to. You may be thinking about the short term relief and wanting to get it done ASAP. Take it from a guy who gets to work with folks with jacked up outcomes following surgeries from 5, 10, 15 years ago. Your surgeon doesn’t have to live with the outcomes. Your therapist doesn’t have to live with the outcomes. You do. We go home, and do our thing after work. You have to live with it. You get multiple quotes for a new roof. You get multiple quotes for a new septic system. You shop around for cars. You shop around for archery/firearm equipment. You test this gear and that gear.. Do the same for your health. Wilderness Readiness Quiz Wilderness Fitness Institute

Your spine is strong. You're ok to continue training if you're having a flare up in pain. You're ok to start training if you have an injury. You need to lift light, heavy, and using a belt isn't bad. Adding variety to your movement selection is super crucial.  All of this and more are covered in this episode.  Wilderness Readiness Quiz Wilderness Fitness Institute

"That's a pain in the neck."  Literally.  Who the hell likes waking up with neck pain? In this episode, I highlight a few ideas for you to improve neck stiffness, and back stiffness, so you can wake up and hit the ground running each morning.  Neck Rotation Exercise Back Mobility Shoulder Mobility Wilderness Readiness Quiz Wilderness Fitness Institute

You have to sprint to build speed. That's the basic principle of specificity for exercise programming. You also have to sprint to build your endurance engine. The benefits of improving endurance through sprinting are fairly minute. However, the injury prevention aspect of sprints to build endurance are pretty hard to argue against having them in your training program. Tune in to hear why! Wilderness Readiness Quiz Wilderness Fitness Institute