Wilderness Fitness Podcast with Dr. Rob Minturn PT, CSCS

Ep 66: Top 11 Reasons Why You Won't Go To The Gym

🎙 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

Ep 65: MOM: A Noun, Not A Diagnosis.

🎙 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.

Ep 64: Vert Gain vs Volume/Distance..Which Do You Progress?

🏔 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

Ep 63: Adapting Your Way Off The Mountain

🎙️ 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

Ep 62: These 4 Exercises Will Optimize Your Workouts

🎙️ 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

Ep 61: You Can't Ride Two Horses With One Ass..Let's Talk Weight Loss And Performance

🎙️ 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

Ep 60: When Sex Feels Like A Crown Of Thorns

🎙️ 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

Ep 59: Pack Dumping The Management of Type II Diabetes

🎙️ 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

Ep 58: Resting Intervals During Your Workouts

🎙️ 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 downJust 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 EverythingUnderstand 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

Ep 57: Locking Shields On The Public Land Sell Off with Will Marquardt

Submit Your Video With HOWL HERE
Call A State's Senators HERE
Map Of The Possible Land For Sale HERE
Blood Origins HERE
Theodore Roosevelt Conservation Partnership HERE
Go Hunt HERE
Through The Gates Podcast HERE
Hunt Talk Radio HERE