Actions: Living Out Your Words
Part three of my six-part series on thoughts becoming destiny. I talk about how words become actions, why voicing doubt leads to quitting within minutes, and why your actions must stay congruent with the goals you speak aloud. A Physical Friday episode.
Graham Tayloe | A Brother From Another Mother | Tom Rowland Podcast Ep. 212
Graham Tayloe is a master woodsman, turkey hunter, and angler from Alabama, and one of Tom's favorite people to hunt with. In this conversation Graham shares his obsessive approach to learning the woods, his run to the finals of the World Turkey Calling contest, his years guiding at Westervelt, and why reflecting on every hunt is the secret to getting better.
Brandon Cyr: Growing Up Conch and Guiding the Key West Flats
Key West flats guide Brandon Cyr on permit fishing, his on-the-water proposal, and conservation in the Florida Keys.
Captain Nick Labadie | Permit Fishing Seasons & Guide Selection | Tom Rowland Podcast Ep. 210
Captain Nick Labadie is a fishing guide based in Key West, Florida, operating Tailing Water Expeditions, specializing in permit fishing on the flats with deep expertise in both fly fishing and spin fishing techniques throughout the Florida Keys. In this episode, Nick breaks down permit fishing seasons, explains why July through September might actually be better than the pre-spawn rush everyone books for, and reveals the one factor that matters more than tides or moon phases. He also walks through the critical differences between hiring a technical fly fishing guide versus a general permit guide, and why that distinction could make or break your trip. If you're planning your first permit trip or trying to figure out why your last one didn't produce, this conversation will save you time and money.
Words: Control Your Tongue and Choose What You Say Aloud
Part two of my six-part series on thoughts becoming destiny. I talk about why speaking negative thoughts aloud gives them power, and the words, like can't and impossible, I have tried to remove from my vocabulary. A Physical Friday episode.
Master Your Thoughts and Manifest Your Future
I talk about mastering your thoughts, how the inner voice you use before and during a workout shapes your intensity and your results, and the megaphone test I learned from coach Ben Bergeron. A Physical Friday episode.
Matt Hughes | A Fighting Life | Tom Rowland Podcast Ep. 206
Matt Hughes is one of the greatest welterweights in UFC history, a two-time champion who defended his title nine times. In this conversation he and Tom talk about his fighting career, the 2017 train collision that left him fighting for his life, the grueling recovery, and the faith, hunting, and fishing that have carried him through.
Yoga for Recovery: Why Hard-Training Athletes Should Stretch
I talk about yoga for recovery, why mobility and stretching work belongs in the routine of anyone who trains hard or works long days outside, and how to start simple. A Physical Friday episode.
Tom Rowland | Breathing Techniques for Better Sleep | Tom Rowland Podcast Ep. 72
Tom Rowland, host of the Tom Rowland Podcast, TV host of Saltwater Experience, CrossFit enthusiast, and avid fisherman, covers down regulation breathing techniques for better sleep in this episode. This is part four of his breathing series, building on work he's done with the Wim Hof method since October 2015 and XPT breathing classes. If you've ever laid your head down at night only to have your mind race and your adrenaline ramp up, Tom reveals a specific technique that activates your parasympathetic nervous system to calm you down. He also explains how these techniques work for anxiety on airplanes, before sales presentations, and even to help fishermen and hunters make better casts and shots.
Scaling for Progress: How to Scale Workouts the Right Way
I talk about scaling for progress, how adjusting weights, reps, and movements lets anyone do any workout at their own level while still moving toward the full version. A Physical Friday episode.
Starting to Work Out Again After a Long Time Off
I talk about starting to work out again after a long time away, why you have to start smaller than your ego wants, and how consistency beats intensity when you are coming back. A Physical Friday episode.
Mike Dunlap: Preparing for the Everglades Challenge
Mike Dunlap of Barefoot Adventures on preparing to race the Everglades Challenge around the Florida coast.
Workouts With Zero Equipment: The Deck of Cards Workout
I break down my favorite zero-equipment training tool, the deck of cards workout, including how it works and four variations I use in hotel rooms, gyms, and parking lots. A Physical Friday episode.
Battery Maintenance 101 - Lithium, AGM, Lead Acid, Conventional Chargers and the New Power-Pole Smart Charger
Chris Dombrowski is an author from Montana who wrote Body of Water, a book about David Pinder and the history of bonefishing in the Bahamas.
Completely Stupid and Utterly Pointless? Why Stretch Events Matter
I break down the events the F3 guys call completely stupid and utterly pointless, from Tough Mudders to GORUCK Selection and SEALFIT Kokoro, and why putting one on your calendar stretches your comfort zone and changes your life. A Physical Friday episode.
David Redding (DRedd): F3 and the Culture of Showing Up
David Redding, known as DRedd, on F3 and the culture of free, peer-led outdoor workouts.
Drop In On Travel: How to Visit a Gym on the Road
I break down how to do a gym drop in while traveling, from contacting the gym ahead of time to arriving early and handling the drop-in fee, so travel never derails your fitness. A Physical Friday episode.
Captain Nick Labadie - Tailing Water Expeditions
Captain Nick Labadie runs Tailing Water Expeditions in Key West, Florida, specializing in flats fishing for bonefish, tarpon, and permit.
Rucking 101: How to Start Rucking for Fitness
I break down rucking 101, the simple practice of walking with a weighted pack that builds strength, endurance, and mental toughness anywhere you are. A Physical Friday episode.
Trevor Williams: The Farm Traveler
Trevor Williams is the host of the Farm Traveler Podcast and has a strong background in agriculture. He joins Tom Rowland to cut through the confusion about where our food comes from, from antibiotic-free chicken labels and organic claims to GMOs and the future of farming.
Meditation: A Practice In Gratitude
I walk through the gratitude practice we do at my gym: a ten-minute guided meditation that starts with a circle around your heart and expands outward through family, friends, and everything you are thankful for. A Physical Friday episode.
Dale Ash: The Jupiter Snook
Captain Dale Ash, known as the Jupiter Snook, is a Florida fishing guide who built his skill on relentless time on the water. He joins Tom Rowland to explain his just-go philosophy, how to keep clients engaged on slow days, and how peacock bass have spread through South Florida's canals.
Running: Avoiding Injuries & The 10% Rule
I share what running taught me the hard way: the 10% weekly mileage rule, why running the same loop every day breeds injury, and how varying distance, speed, and route kept me healthy on the way to a 3:13 marathon. A Physical Friday episode.
Rick Hoeninghausen: 28 Years Living in Yellowstone National Park
Rick Hoeninghausen has spent over 28 years working in Yellowstone National Park, starting as a seasonal laundry worker in 1980 and rising to head of marketing for Xanterra Travel Collection. He joins Tom Rowland to share what makes America's first national park unique, from Old Faithful to the Lamar Valley.
Tom Rowland | Two Turn Blood Knot for Tying Dissimilar Lines | Tom Rowland Podcast Ep. 177
Tom Rowland, professional fishing guide, TV host, and podcaster based in the Florida Keys, shares the two turn blood knot technique for tying dissimilar monofilament or fluorocarbon lines together. Whether you're connecting 20 pound to 10 pound test or tying a shock tippet onto lighter line, this knot solves a common problem every angler faces on the water. Tom reveals the specific turn counts that make this knot exceptionally strong, explains why he uses it by choice on his tarpon leaders, and shows how trout anglers can salvage a shortened leader without starting over. This is one of those techniques that feels simple once you know it but changes how you rig forever.
Training For A Specific Event
I talk through training for a specific event: picking the event, breaking down its exact demands, building your training backward from the date, and why a deadline on the calendar transforms your fitness. A Physical Friday episode.
Introducing Someone To Fishing | Coaching vs. Nagging | Tom Rowland Podcast Ep. 174
Tom Rowland draws on his years as a fly fishing guide in the Rocky Mountains of Wyoming, Montana, and Idaho to reveal the proven framework for introducing someone to fishing for the first time. Whether it's a girlfriend, spouse, friend, or child, Tom breaks down the delicate balance between sharing your passion and overwhelming a newcomer. He covers the common mistakes that ruin first trips, the specific types of fishing spots that create lasting interest, and the coaching-versus-nagging distinction that can make or break the experience. This isn't about catching the biggest fish—it's about creating a memory that makes someone want to come back.
The Mental Diet: Be Intentional About What You Consume
I make the case for a mental diet — being intentional about what you read, watch, and listen to — including my five-year news blackout, the one-question filter I use, and the podcast book club. A Physical Friday episode.
Josh Thomas: Vibe Kayaks and No Drama, Just Adventure
Josh Thomas founded Vibe Kayaks, which grew from $250,000 in first-year sales to $2.5 million in year two and broke $10 million by year four. His motto, No Drama, Just Adventure, reflects his belief that time on the water should be an escape. He joins Tom Rowland to talk about the strategy and sacrifice behind that rise.
Sleep: The Foundation Of Health
I go deeper on sleep as the foundation of health, recapping Matthew Walker on Finding Mastery: the Andre Iguodala performance data, the daylight savings heart attack spike, and Walker's five rules for better sleep. A Physical Friday episode.
Jeff Maggio: LunkerCon and the Reel Guy Network
Jeff Maggio, also known as the Lunker Dog, is a tarpon guide and YouTube fishing personality who built LunkerCon and the Reel Guy Network. He joins Tom Rowland the morning after LunkerCon to talk about why he created the event, the power of fishing community, and giving back to conservation.
Isometric Dice
I share my isometric dice workout: one blank die labeled with static core holds — plank, side planks, boat, bridge, leg lift holds — and one with seconds. Roll, hold, repeat for thirty minutes. A Physical Friday episode.
EP 84
Captain Matt George, his son Hunter (the Silent Captain), and friend Tommy DiMattina set out to catch 100 sailfish from a bay boat—a quest that pushed the limits of small-boat offshore fishing.
Sleep - One Of The Key Pillars Of Health
I make the case for sleep as a key pillar of health, sharing what I learned from Matthew Walker's Why We Sleep — how poor sleep wrecks training gains and memory, and the changes I made to my own sleep environment. A Physical Friday episode.
EP 83
Dr. Max Baumgardner, a medical doctor specializing in common injuries and medical emergencies that happen on boats, reveals critical information that could save your life on the water.
3 Miles & 300 Pushups
I break down my favorite zero-equipment travel workout — three miles and 300 pushups, split any way you like — plus how to explore a new city safely and turn it into a benchmark you can race. A Physical Friday episode.
How To Deal With Catastrophic Injury
I talk through how to deal with a catastrophic injury: accepting the situation, working a real recovery plan with your doctors, training around the injury, and protecting your mindset while you heal. A Physical Friday episode.
Rufus Wakeman: 30 Years of Billfish, FADs, and Adventure
Rufus Wakeman is a lifelong angler from Palm Beach, Florida, who started fishing at age five and has fished nearly every day for 30 years. He joins Tom Rowland to explain why 80 percent of his sailfish come from one type of structure, the story of getting lost in the Guatemalan jungle, and how he found sailfish in a landlocked country.
Extreme Workouts To Build Mental Strength
I explain why I build extreme workouts and challenges into my life, reading an article I wrote about a Memorial Day workout where DT at 155 pounds nearly broke me — and why finding the switch in your head is the entire point. A Physical Friday episode.
Crazy Alberto Knie: A Near-Death Experience and Total Dedication to Fishing
Crazy Alberto Knie is a passionate angler on the Saint Croix Rods pro staff known for pursuing whatever fish turns his crank, at any hour, with great precision. He joins Tom Rowland to share his near-death experience from a Manhattan car accident and how it reshaped his perspective on life and fishing.
Preventing Overuse Injuries: Variety, Recovery, and Listening Early
I talk through preventing overuse injuries, the slow-building aches that come from repeating the same movement too much, too soon. The keys are variety in your training, gradual increases in volume, daily mobility work, real recovery, and addressing small pains early instead of training through them until they become injuries.
Dawson Wheeler: Building Rock Creek and Monetizing Outdoor Passion
Dawson Wheeler is the co-owner of Rock Creek, an outdoor specialty retail shop in Chattanooga, Tennessee, and an advocate for protecting public lands and getting families outdoors. He joins Tom Rowland to talk about the hard pivot from dreaming to doing and how to monetize a passion without losing the mission.
The Dice Game: A Travel Workout the Wind Cannot Blow Away
I share the dice game, my answer to the deck of cards workout on windy days. Assign exercises to one blank die, rep counts to another, set a clock, roll, and do whatever comes up. Burpees, push ups, sit ups, squats, flutter kicks, and a Joker side for whatever you find on-site.
EP 78
Carter Andrews is the host of The Obsession of Carter Andrews and Legendary Catch on National Geographic, a professional angler who grew up in Tennessee and started as a trout fishing guide in Jackson Hole, Wyoming.
Building Your Own Gym: A Garage Setup Without Spending a Fortune
I answer a listener asking how to set up a home gym. My own setup has spiraled out of control, a 40 foot rig in the driveway, thirteen rowers, five assault bikes, so I know exactly what I would buy if I started over: a serious pull up bar, a barbell and plates, and the single most useful piece of gear I own, the yoke.
Consistency, Accuracy, Intensity: The Recipe For Fitness
I share the three-step recipe I give everyone who wants to get off the couch and back in shape: consistency first, accuracy second, intensity last. Skip the order and you burn out in two weeks. Follow it and your body will take care of you deep into your seventies and eighties.
Blair Wiggins | Clams Filter 50 Gallons Per Day For Water Quality | Tom Rowland Podcast Ep. 143
Blair Wiggins, known as 'The Mogan Man' from the popular fishing show Addictive Fishing, joins Tom Rowland to reveal his surprising new mission: improving water quality through clam farming. The Mosquito Lagoon fishing legend has pivoted from catching redfish on TV to cultivating millions of clams as natural water filters in Florida's Indian River Lagoon. In this conversation, Blair shares the scientific data behind why a single clam can filter up to 50 gallons of water per day, the unexpected business model that's funding his conservation work, and why he believes clammers could be the key to restoring one of America's most diverse estuaries. You'll also hear the behind-the-scenes story of how Addictive Fishing almost didn't happen, and the moment Blair realized his platform could be used for something bigger than entertainment.
How to Anchor Over a Wreck
I break down how to anchor over a wreck, from reading the current and wind to where you drop the anchor and how to use GPS and trolling-motor tech to lock the boat into the perfect position. A How 2 Tuesday tutorial.
Recovery: When You Need a Professional and When You Can Do It Yourself
I break down recovery maintenance: when professionals like acupuncturists, massage therapists, and chiropractors earn their place, and how I handle most of it myself with about twenty minutes a day of foam rolling, lacrosse ball work, and mobility. I share my favorite resources, Kelly Starrett's MobilityWOD, Amazon Prime yoga, and Laird Hamilton's XPT.
