Wilderness Fitness Podcast with Dr. Rob Minturn PT, CSCS

Ep 54: Why Physical Therapy Didn't Work For You In The Past

📣 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
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Ep 53: Lessons Learned On The Alaskan Highway

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
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Ep 52: How I Got Into Pelvic Health

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

Ep 51: Preserving Muscle Mass As You Age

"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.
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WiFI Physio Website

Ep 50: Tight Muscles = Bad Relationships

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.
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Ep 49: Is The Kegel Out, And Emsella Machine In For 2025?

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.
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Ep 48: No Free Lunch

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
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Ep 47: Benefits of Foam Rolling

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
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Ep 46: Workout Routine Development

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.
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Ep 45: Plyos For Pelvic Health

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.
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