Wilderness Fitness Podcast with Dr. Rob Minturn PT, CSCS

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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Ep 44: Live Q&A

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.
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Ep 43: Feet First: Foot Care For The Mountains

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
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Ep 42: Increasing Bow Poundage Do's and Don'ts

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.
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Ep 41: Footwork Drills For Runners

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.
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