Wilderness Fitness Podcast with Dr. Rob Minturn PT, CSCS

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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,...

🎙️ 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 p...

📣 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 The...

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 fo...

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 overloo...

"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 tim...

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 y...

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...

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 com...

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 t...

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...

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 gett...

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 o...

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’...

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 hu...

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 yo...

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...

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