Wilderness Fitness Podcast with Dr. Rob Minturn PT, CSCS

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.
 
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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

Ep 56: Is It Your Fault For Lack Of Workout Consistency?

🎙️ 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 TrackingIf you're not tracking your progress, how do you know if you're moving forward? Without measurements, motivation fades.
Lack of Clarity on GoalsLike 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 MapMany 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 SetbacksBumps 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

Ep 55: Reasons Why You're Leaking..For Men and Women

🎙️ 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.
 
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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
Wilderness Fitness Readiness Quiz 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
Spike Camp Membership HERE