🎙 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

🎙️ 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.   Liked this episode and don't want to miss the next one? Be sure to subscribe! Wilderness Fitness Readiness Quiz Wilderness Fitness Institute Website The Body Keeps The Score Book Find A Mental  Health Therapist

🎙️ 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

🎙️ 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

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🎙️ 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

🎙️ 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.   Sign up for the newsletter HERE Website HERE Wilderness Fitness Readiness Quiz HERE

📣 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 Spike Camp Membership HERE

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

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

"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. Wilderness Fitness Readiness Quiz WiFI Physio Website

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. Wilderness Readiness Quiz Website

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. Wilderness Readiness Quiz Wilderness Fitness Institute

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.Hunt Readiness Quiz

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