Pain flared up after training, hiking, hunting, or everyday life? Before you panic, take a step back and assess the situation.

In this episode, I discuss the three key steps to recovering from a setback: understanding what may have triggered your symptoms, knowing what to expect during the healing process, and progressively rebuilding tissue capacity.

I cover the stages of inflammation, when to modify activity, when to reintroduce exercise, and how to safely progress loading so you can get back to doing what you love with confidence.

Reserve Your Webinar Spot HERE

Health Lab HERE

Join the WiFI Physio Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides

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.

Dr. Rob Minturn hosted another episode of the Wilderness Fitness Podcast, focusing on the effects of caffeine on hunters and mountain athletes. He discussed nine key research findings about caffeine, covering topics including aerobic exercise performance, resistance training benefits, hydration, sleep effects, and mountain-specific considerations. The podcast covered how caffeine can enhance low to moderate intensity aerobic exercise, improve barbell velocity during resistance training, and potentially benefit heart health when consumed in the morning. Dr. Minturn emphasized the importance of proper timing and dosage, warning that caffeine can disrupt sleep architecture and contribute to bladder irritation, particularly when consumed later in the day. He concluded by advising listeners to be mindful of caffeine dose and timing, especially during mountain hunts where sleep quality is crucial for recovery.

Join the Western Hunt Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides

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.

LINKS

https://pubmed.ncbi.nlm.nih.gov/8929583/

https://pubmed.ncbi.nlm.nih.gov/41206802/

https://www.medscape.com/viewarticle/coffee-day-keep-afib-away-decaf-trial-discussed-2025a1000v5z?form=fpf

https://journals.lww.com/nsca-jscr/abstract/2025/12000/effects_of_caffeine_supplementation_on.9.aspx

https://pubmed.ncbi.nlm.nih.gov/39776171/

https://pubmed.ncbi.nlm.nih.gov/39888446/

Tommy and I sat down for what I figured was going to be a 45 minute podcast about his experience working with tactile athletes. 

I wanted to gain insight, and ultimately give you as a listener, insight as to what rehab looks like with a physical therapist who specializes in working with police/fire.

The demand of the tactile athlete, is very similar to the demands placed on our bodies when we're hunting in the mountains. 

Tommy and I talk rehab, strength and conditioning, nutrition, sleep, and stress management; and how they can impact performance in the field/streets.

Enjoy!

*****************************************************************

Join the WiFI Physio Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides

*****************************************************************

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.

In this episode of the Wilderness Fitness Podcast, Dr. Rob addressed the common question from patients about whether they need to continue their exercise program for life after physical therapy.

He explained while exercise should be a lifelong habit, the specific exercise routine should change regularly to prevent adaptation and maintain progress.

Dr. Rob outlined three key principles that made physical therapy effective: specific movement selection, progressive overload, and variation in training parameters.

He emphasized that continuing the same exercise program long-term would lead to deconditioning and potential symptom flare-ups, advocating instead for systematic changes to exercise routines.

The episode concluded with updates about an upcoming seminar at Grizzly Family Fitness and information about the program for helping people transition from rehabilitation to performance training.

Join the WiFI Physio Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides

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.

In this podcast, Dr. Rob sits down with long time friend, physical therapist assistant and former CrossFit coach, Justin Burkett. 

Justin and Dr. Rob weigh in on the best pieces of equipment to purchase when ballin' on a budget. Both points of view are unique, and easily justifiable when it comes to mountain preparedness. Preparing for an elk, sheep, goat, or high country mule deer hunt isn't easy, and sometimes the gear heavy hunts require a bit of a budget elsewhere. So, that's what we talk about in today's episode. Enjoy!

I'm aware I said I'd attach links in the episode, and they are nowhere to be found. If you have questions about the particular pieces of equipment just used, shoot me an email and we'll somehow get you the links. 

Join the WiFI Physio Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides

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.

Dr. Rob Minturn hosted a podcast discussing why weight loss should not be the primary focus of exercise programs, particularly for mountain athletes and hunters. He explained that while weight loss is important for performance and health, training specifically for weight loss can bias exercise selection toward high-intensity activities like Zone 4 and 5 workouts, which may not be optimal for sport-specific performance. Rob emphasized that mountain athletes should focus on training for their specific sport rather than weight loss, allowing performance improvements to naturally lead to weight reduction as a byproduct. He also discussed how program variety and focusing on function rather than numbers on a scale are important considerations when designing fitness programs.

****************************************************************

Join the WiFI Physio Fitness Camp HERE for a TON of free resources including rehab/prehab programs, a 5 week workout block and other hunting fitness guides

*****************************************************************

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

*****************************************************************

In this episode, I sit down with Courtney Prete for a powerful and honest conversation that weaves together fitness, mental health, faith, and the impact of women-centered retreats.

We kick things off by exploring Courtney’s journey into fitness and how physical training became a foundation for resilience and personal growth.

From there, we dive into the connection between fitness and mental health, unpacking how movement can be a catalyst for clarity, confidence, and emotional stability.

Courtney shares openly about her faith and how it shapes her approach to both life and wellness. We discuss how grounding yourself in something bigger can provide direction, especially during challenging seasons.

A major focus of the episode is the power of women’s retreats—creating space for connection, vulnerability, and growth. Courtney breaks down why these environments are so impactful, how they foster community, and why stepping away from daily life can be transformative.

*****************************************************************

HOJ Website HERE

HOJ Instagram Page HERE

HOJ Facebook Page 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

In this episode, Dr. Rob breaks down a counterintuitive concept in injury recovery: the idea of “letting things heal” passively. Instead, he explains how strategic, progressive loading is essential for proper tissue adaptation, strength development, and long-term resilience.

What You’ll Learn:

Special Focus: Postpartum Pelvic Floor Rehab

Special Focus: Orthopedic Rehab

Key Takeaway:

Bottom Line:

*********************************************************

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.

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.