Wilderness Fitness Podcast with Dr. Rob Minturn PT, CSCS

Check out the website for links to the podcast, social media, and the WiFI Physio Fitness Camp HERE Corey and I met through a mutual physical therapy friend who utilized Corey for his web design services. Corey ended up designing my new website. Through working with him, I discovered he has made some very incredible life changes. Corey doesn't hunt, although he's dabbled in the idea. Corey is a guest on the podcast because he utilized food and exercise as a way to improve his mental and physical well-being. Corey now focuses on helping chiropractors grow, and scale, their businesses. You can find more information about Corey at his website HERE

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts and hunting season prep tips Check out the website for more information about what I do HERE Muscle soreness is a sign you’re creating adaptation. It comes from tissue damage, which triggers inflammation and helps your body rebuild stronger for the next stressor. Creating some soreness with your hunt prep workouts isn't just ideal, it's freaking necessary for you to be in sheep shape or elk shape. Same old, same old doesn't cut it for your exercise routine. Grading those workouts is hugely important to track tendencies and adjusting if necessary. Control soreness with 4 key factors: Nutrition: 0.5–0.9g protein/lb bodyweight + carbs around training Sleep: Aim for 7.5+ hours -- the most underutilized performance enhancer Load Management: Slightly under dose training initially; soreness >3–4 days means you need to adjust Blood Flow: Light movement on rest days to speed recovery Avoid: NSAIDs — they can hinder recovery. Bottom line: Soreness is good. Excessive soreness means your recovery isn’t matching your training—fix the basics first. Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts and hunting season prep tips In this episode, we sit down with Ben, the CEO of Sunny Skies CBD in Wisconsin, to break down the science and process behind CBD products. Ben walks us through how CBD is sourced and extracted, giving listeners a behind-the-scenes look at how quality CBD products are made from plant to final product. We also discuss the key differences between CBD and THC, clearing up common misconceptions about their effects and how they interact with the body. The conversation dives into how people are using CBD for pain management and recovery, as well as its potential role in supporting better sleep. Whether you’re curious about CBD or considering adding it to your recovery routine, this episode provides a straightforward look at what it is, how it’s made, and why people are using it. Consider using CBD as a recovery aid, not a recovery bandaid. If you aren't doing the basics well, CBD will not mask a poor diet, terrible sleep hygiene, or a crummy exercise program causing excessive inflammatory responses. CBD can be an excellent tool in the toolbox to help you prep for your sheep, goat, elk, or high country mule deer hunts in the mountains this fall. Sunny Skies CBD Videos HERE Sunny Skies CBD Facebook HERE and Instagram HERE Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts and hunting season prep tips Community plays a bigger role in our physical and mental health than most people realize. In this episode, we talk about how the people you surround yourself with influence your training consistency, mental toughness, and success both in everyday life and on the mountain. From early morning workouts to brutal packouts and long days in bad weather, the right crew makes the hard things possible. We also dive into how shared struggle strengthens friendships, why different skillsets within a hunting group matter, and why protecting your peace by choosing the right people is critical. Because at the end of the day, building a strong life—just like a successful hunt—rarely happens alone. Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

Join the WiFI Physio Fitness Camp HERE for a TON of free mini workouts, stretching guides, and hunting season prep tips More information on the website HERE Follow along on Facebook HERE and Instagram HERE In this episode, we sit down with a Michigan native to talk hunting, family, western tags, and building a life around the outdoors. We kick things off with one must-visit destination in Michigan for anyone coming through, then dive into his background — from working in the fitness industry, to transitioning into health/wellness space, all while running E2WH. Beyond work, we get into personal adventures including elk, musk ox, deer, and desert hunts, and how family and fatherhood shape the way he approaches the outdoors. What You’ll Hear in This Episode: The Lifestyle How hunting fits into everyday life Raising kids around the outdoors Kids & Hunting Applying for tags as a young kid and thinking long-term Considerations before bringing kids on a hunt Critical ways to cultivate a lasting interest in hunting as they grow We wrap the episode with resources to help you level up your hunting knowledge — from Instagram highlights and posting deadlines, to website articles, the podcast library, and the 360 Sportsman Masterclass. If you’re serious about western tags, raising hunting-minded kids, or simply building a well-rounded outdoor life, this episode delivers practical insight with real-world experience behind it. Be sure to follow E2WHunts on Instagram HERE Check out the latest articles HERE Explore the 360 Sportsman Masterclass for deeper dives HERE Become a member to Alex's Western Hunt Basecamp community HERE

Join the WiFI Physio Fitness Camp group HERE for more free resources Control the Controllables: Mountain Hunting Performance & Rehab In the mountains, chaos is guaranteed — weather shifts, animals disappear, travel gets delayed, and your body feels different at 10,000+ feet. You can’t control the wind or the terrain. But you can control the fundamentals that determine how you perform when it matters. This episode breaks down the core controllables that directly impact mountain hunting performance and injury resilience: stress management, nutrition, exercise consistency, and sleep. 🧠 Stress Management Mountain hunting is a nervous system sport. Chronic stress impacts: Heart rate and coordination Lifting performance Pain sensitivity Inflammation levels Short-term cortisol is useful. Chronically elevated cortisol isn’t. Controllables: Mindfulness, breath work, yoga Working with a mental health therapist Eating enough (especially carbs) Avoiding prolonged aggressive calorie deficits If your nervous system is fried before season, the mountain exposes it. 🍞 Nutrition Carbs are jet fuel. If your workouts feel miserable, check your intake before blaming your program. From a rehab standpoint: Protein = workers. Calories/carbs = building materials. Underfueling leads to low-grade inflammation and easier injury flare-ups. Controllables: Track protein (at minimum) Eat whole foods (from the ground, tree, vine, or animals that swam, walked, or flew) Consider hiring a coach 🏋️ Exercise Have you followed a structured program consistently for 3+ months? Mountain durability is built through progressive training — not random workouts. Rehab requires the same long-term commitment. Controllables: Commit to a structured plan Remove daily decision fatigue Progress your training intentionally Hire a coach if needed Exercise is optional. Consistency is a choice. 😴 Sleep Sleep is the ultimate force multiplier. Less than 6 hours: Higher injury risk Increased perceived exertion Slower reaction time Impaired cognition Increased pain perception In the mountains, that’s costly. Controllables: Establish a consistent bedtime routine Make small, sustainable changes Prioritize 7+ hours 🎯 The Takeaway Control what you can control. If you consistently manage stress, fuel properly, train intentionally, and sleep enough, you give yourself a massive advantage in the mountains. If you ignore the basics, the mountain will magnify it. No one is responsible for your habits but you. ***************************************************************** Check out the website for more information about what I do HERE Follow along on Facebook HERE and Instagram HERE If you’re interested in working together, you can start by answering a few questions HERE to help guide our initial call to see if we’re a right fit for each other.

This one's goofy, but hopefully you learn a thing or two about traveling, sleeping set ups, hunting buddies, and a few other things that go into hunting. Check out the Wilderness Fitness Camp Community HERE for more information about workouts, preparing for your hunts, and a group full of rad hunters.

After a four-month break from releasing podcast episodes, this episode is a reflection on what that pause taught me—about time, fitness, business, and living season to season, especially here in Alaska. I open up by sharing how surprisingly good it felt to step away for a minute. Not just from podcasting, but from constant consumption in general. That break created space to shift from always learning to actually implementing—applying ideas, refining systems, and focusing on other areas of my business and personal life that needed attention. A major theme throughout the episode is that time is precious. Developing new routines is hard, and it takes intention to protect your time. I talk about investing in things like a public speaking course, yoga, and rehab for my back—choices that didn’t always feel productive in the traditional sense, but paid off in long-term growth and health. Living season to season has a way of making time feel like it’s flying by, and that reality forces you to prioritize what really matters. From there, I dive into fitness—specifically the balance between structure and unstructured training. There’s a time to follow a plan and push hard, and a time to move freely, explore, and maintain. Focusing too heavily on one aspect of fitness often comes at the expense of another. You can’t have it all at once. Cardio-dominant endurance athletes don’t always have the strongest physiques, just like strength-focused lifters can struggle with endurance or mobility. The key is alignment: mobility should support strength, strength should support cardio, and everything should serve your hunting goals. That conversation naturally leads into seasonal fitness, especially in Alaska. Our long, dark winters and active summers demand different approaches. Alaskans don’t want to be stuck in the gym all summer—and they shouldn’t be. There’s a season for pushing hard and building capacity, and a season for maintaining and enjoying movement outdoors. Both are valuable. The episode wraps up with a giveaway to celebrate 3,000 downloads, along with clear instructions on how to enter, and a few closing thoughts. The big takeaway: give yourself permission to step back when needed, respect the seasons of your life, and be intentional with how you spend your time—in your personal life, your work, and your fitness. Join the WiFI Physio Fitness Camp Community HERE

🎙 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

🎙 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.

🏔 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

🎙️ 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

🎙️ 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

🎙️ 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