🎙 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?

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Wilderness Fitness Readiness Quiz

Wilderness Fitness Institute Website

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🎙️ 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