Wilderness Fitness Podcast with Dr. Rob Minturn PT, CSCS

Ep 40: How Long Does Postpartum Depression Last?

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 of, and progression through, postpartum depression.
Edinburgh Postnatal Depression Scale
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 39: Does Squat Depth Matter?

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’t an issue.
However, when we aren’t aware of our imbalances, we can’t correct them, leading to greater imbalances, which then can lead to symptoms of some kind.
In this podcast, I cover 
The goal depth to get to
Why squat depth is important
Modifications to help you get to the desired depth if needed
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 38: Solo Adventure Safety

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 hunter can give themselves. The highest quality gear doesn't make your two legs, heart, and lungs function any better. If you can't physically go, you're stuck in the situation. At that point, hopefully you've invested in solid gear to get your through the sticky situation. 
Imagine if you'd invested in your health/fitness prior to the hunt though? 
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 37: Squatting Knees Over Toes

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 you shouldn't do it.
In this episode, I talk about the blend of both.
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 36: Stress and Fitness Progression

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

Ep 35: Heavy Lifting After A Training Pause

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

Ep 34: Choosing The Right Surgeon

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 options.
Don’t take the convenient option of the guy/gal down the road, or the one who is local.
You want outcomes, not personality.
Call your local PT clinics to see who they suggest. Call more than one.
Call in a different part of the state if you have to.
You may be thinking about the short term relief and wanting to get it done ASAP.
Take it from a guy who gets to work with folks with jacked up outcomes following surgeries from 5, 10, 15 years ago.
Your surgeon doesn’t have to live with the outcomes. Your therapist doesn’t have to live with the outcomes.
You do.
We go home, and do our thing after work.
You have to live with it.
You get multiple quotes for a new roof. You get multiple quotes for a new septic system.
You shop around for cars. You shop around for archery/firearm equipment. You test this gear and that gear..
Do the same for your health.
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 33: Bad Backs Can Suck It

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

Ep 32: Improving Morning Neck Stiffness

"That's a pain in the neck." 
Literally. 
Who the hell likes waking up with neck pain?
In this episode, I highlight a few ideas for you to improve neck stiffness, and back stiffness, so you can wake up and hit the ground running each morning. 
Neck Rotation Exercise
Back Mobility
Shoulder Mobility
Wilderness Readiness Quiz
Wilderness Fitness Institute

Ep 31: Sprinting to Enhance Endurance

You have to sprint to build speed. That's the basic principle of specificity for exercise programming.
You also have to sprint to build your endurance engine.
The benefits of improving endurance through sprinting are fairly minute.
However, the injury prevention aspect of sprints to build endurance are pretty hard to argue against having them in your training program.
Tune in to hear why!
Wilderness Readiness Quiz
Wilderness Fitness Institute