Do You Need a Trainer, a Coach, or a Group to Get In Shape?
I answer a listener deciding between a trainer, a boot camp, or going it alone to get back into fitness. I cover who can really do it solo, why group accountability and social time matter, how a group ramps up intensity, when a coach is non-negotiable, and why enjoying it is the ingredient that makes any of it stick.
How to Choose a Fishing Camp for Your Kid
I sit down with Parker Rabo of Florida Fantasy Fishing Camp to break down how to choose a fishing camp for your kid, from matching the session style and the kind of fishing to vetting the program before you sign up. A How 2 Tuesday tutorial.
Michael Medrano - The Stilthouses of Texas
Michael Medrano, author of Stilt Houses of Texas, joins Tom to talk about the historic stilt-house fishing cabins scattered along the Texas coast: their origins, the state cabin-lease program, and what it is like to fish out of one.
Get In Shape For Flats Fishing: Leg Strength, Balance, and Standing All Day
I answer a listener who wanted to get in better shape before his annual flats trip. Flats fishing means standing all day on a rocking boat, so I cover rucking, box step ups, bosu ball balance work, isometric rod-fighting holds, plus the sleep and hydration habits that keep you sharp on day three.
Is Exercise Selfish? Why Taking Care of Yourself Is Taking Care of Your Family
I answer a question I hear constantly: is spending an hour a day on exercise selfish when you have a family? My answer is no, the selfish move is the couch. I share the oxygen mask analogy, how I have trained before sunrise for my kids' entire lives, and where the line really is.
The Tabata Protocol: A Four Minute Workout That Actually Works
I break down the Tabata protocol, the four minute interval format of 20 seconds all-out work and 10 seconds rest repeated for 8 rounds. It needs no equipment, works with almost any movement, and is one of the most efficient training tools I know for busy guides, anglers, and travelers.
Kyle Gemas: Seychelles and Florida Fishing Tournaments
Kyle Gemas joins me to talk about fishing the remote flats of the Seychelles and competing in Florida fishing tournaments, two very different worlds that share the same obsession. We get into what it takes to chase fish across the globe and how that travel sharpens you back home.
Brandon Clift | The Path of a Warrior: Rethinking Modern Masculinity | Tom Rowland Podcast Ep. 127
Brandon Clift is the son of Bill Clift, a mentor who shaped a young Tom's sense of adventure. At 26, Brandon brings remarkable maturity to a conversation about the path of a warrior, redefining masculinity around emotional courage and connection rather than aggression, and the conflict young men feel between who they are and who culture tells them to be.
The LeapFrog Workout Format: Train Multiple People With Minimal Equipment
I break down the LeapFrog workout format, one of my favorite ways to train two or more people with minimal equipment. Pick three exercises, set a clock, and leapfrog through the stations while your partner rests. Pull ups, dumbbell clean and jerks, and push ups are all it takes.
Josh Collins - 2,742 Miles on a Paddleboard for Veteran PTSD
Josh Collins, a Delta Force combat veteran living with TBI and PTSD, joins me to share how a paddleboard at a VA hospital became a path back to health, and why he paddled 2,742 miles from Texas to the Statue of Liberty to raise awareness for fellow veterans.
Hunter Jackson: Making His Dreams a Reality Through Hunting Guide School
Hunter Jackson, a young Tennessee outdoorsman and friend of Tom's son Hayden, joins Tom Rowland to share how he made his dream a reality. Hunter drove 36 hours alone to a month-long hunting guide school in Philipsburg, Montana, where he learned horsemanship, horseshoeing, packing mules, blood trailing, navigation, first aid, and game scoring from scratch. He scored well, earned job placement, and became a hunting guide. A motivating roadmap for anyone trying to build a career in the outdoors.
4 Workouts for a Gym With a Dumbbell, Pull-Up Bar, Treadmill, and Pool
The hotel series finale. In Physical Friday number ten, you finally get the gym that has it all — dumbbells, pull-up bar, working treadmill, and a pool. I share Murph and how to scale it, a pull-up and snatch triplet, a 21-15-9 with double-unders, and a run-tread-plank pool combo.
Dr. Lori Schweikert: The Science of Fish Vision and What It Means for Anglers
Marine biologist and angler Dr. Lori Schweikert joins Tom Rowland to explain the science of fish vision. Lori reveals why tarpon are the superheroes of fish vision, how fish retinas change and heal over a lifetime to match different waters, why a red lure turns black rather than invisible at depth, and how contrast and silhouette matter more than color. A fascinating conversation that connects the lab to the water and helps anglers understand what fish actually see.
2 Workouts With a Jump Rope and Mobility Band You Can Do Anywhere
In Physical Friday number nine I open my travel bag: a $2 jelly jump rope and a few Rogue mobility bands go everywhere with me. I share the jump rope benchmark Annie — 50-40-30-20-10 double-unders and sit-ups — plus banded squats, push-ups, pull-downs, and assisted pull-ups.
Chris Bush | The Speckled Truth, Trophy Trout & Some Gators | Tom Rowland Podcast Ep. 119
Chris Bush is the founder of The Speckled Truth, a trophy speckled trout conservation platform built around the message of take what you need and release the rest. An active-duty Air Force member, Chris talks with Tom about chasing trophy trout, building a conservation movement through storytelling, and why the experience of the pursuit matters as much as the fish.
6 Pool Exercises You Can Do on Vacation or Business Trips
The hotel pool is a gym most travelers ignore. In Physical Friday number eight I share six pool workouts: hands-up treading water like the Navy SEALs, the Rocket swim-and-bodyweight circuit, run-swim-run, interval swims, water running, and why cheap goggles live in my travel bag.
Matt Budd | Jupiter Fishing Academy, Commercial Fishing & Guiding the Right Way | Tom Rowland Podcast Ep. 116
Captain Matt Budd is a second-generation Jupiter, Florida fishing guide and commercial fisherman who runs the Jupiter Fishing Academy, a hands-on kids fishing camp. In this conversation he and Tom dig into teaching the next generation, the line between following your passion and flooding a fishery with new guides, and how a new captain earns respect on the water.
Stuck in Your Hotel Room? Try These Bodyweight Workouts
Can't leave the hotel room? No problem. In Physical Friday number seven I share the workouts I do right on the hotel room floor: 100 burpees for time, 1,000 push-ups counted with playing cards, handstand accumulation, the Margarita, planks, and follow-along yoga for recovery.
Hank Patterson: If The Bar Ain't High, I'm Your Guy
Hank Patterson is a comedic fishing personality who burst onto the scene by doing something different and grabbing attention. His motto, If the bar ain't high, I'm your guy, captures how he brings humor and entertainment to fly fishing. He joins Tom Rowland to talk about creating content that breaks the mold.
Don't Be Bored on the Treadmill: 3 Treadmill Workouts
The treadmill does not have to be boring. In Physical Friday number six I share three treadmill workouts that mix in dumbbells: Jason Khalipa's 10-to-1 front squat and row combo, a 400-meter run with snatches and front squats, and Ross Enamait's interval challenge.
Lawrence Gunther: How North America's Only Blind Competitive Angler Fishes by Feel
Lawrence Gunther is North America's only totally blind competitive angler, an outdoor writer, filmmaker, and founder of the conservation charity Blue Fish Canada. He joins Tom Rowland to explain how he fishes entirely by feel, how he turned small sponsor donations into full contracts, and how he has fished more than 100 tournaments with over 20 top-10 finishes.
Take Your Workout to the Beach
Fresh off a trip to Bimini, I share my favorite beach workouts in Physical Friday number five: draw two lines in the sand for shuttle runs and down-ladders, lunge and handstand-walk between them, add an ocean swim between landmarks, or just tread water for fifteen minutes. Vacation is no excuse.
Ashley Saunders - The Dolphin House of Bimini, Bahamas
Sitting inside the Dolphin House in Bimini, I talk with Bahamian historian, poet, and self-taught artist Ashley Saunders about the 26-year monument he built by hand from recycled materials, his family's deep roots across the Bahamas and Key West, and growing up around Ernest Hemingway.
Take Your Workout to the Hotel Parking Lot
I would rather work out outside than in any gym, and the hotel parking lot is one of my favorite spots. In Physical Friday number four I share suicide sprints using the parking lines, the beep test for measuring fitness, 10-9-8 down-ladder circuits, and burpee box jumps off a bench.
The P.A.C.E. Plan for Fishing With Kids With Captain Scott Brown
Captain Scott Brown and his son Grayton join me to share the P.A.C.E. plan for fishing with kids, plus expectation management, life jackets, staying calm, and keeping it their day. A How 2 Tuesday tutorial.
EagleEye Fred: Fishing and Life in Bimini, Bahamas
EagleEye Fred joins Tom Rowland to talk about fishing and life in Bimini, the Bahamian island closest to the Florida coast and a legendary jumping-off point for big-game and flats anglers. The two trade stories about the water, the culture, and what makes Bimini such a special place to fish.
Everglades Snook A to Z With Captain Anthony Vargas
Captain Anthony Vargas joins me to break down Everglades snook from A to Z, why bait is everything, how the fish move with the tide, and the exact rigs and lures that catch them. A How 2 Tuesday tutorial.
How to Connect Fly Line and Backing
Nick Davis from 239 Flies joins me to show the strongest, cleanest way to connect your fly line to backing, the cat's paw loop-to-loop, plus how to rig your leader. A How 2 Tuesday tutorial.
4 Tried and True Pull-Up Bar Workouts for Any Hotel Gym
One pull-up bar opens up a world of hotel workouts. In Physical Friday number three I break down four tried and true benchmark workouts — Cindy, Angie, Candy, and Mary — how to count rounds with paper cups, and why journaling your scores keeps you improving on the road.
Bridge Fishing 101 for Tarpon With Captain Anthony Vargas
Captain Anthony Vargas joins me to break down bridge fishing for tarpon in the Florida Keys, from approaching the span and anchoring to the bait, rigs, and the exact tides that turn the bite on. A How 2 Tuesday tutorial.
Captain Bouncer Smith: The Art of Giving Back
Captain Bouncer Smith has committed his life to sharing fishing with others through articles, radio shows, seminars, and decades of trips aboard his boat, Dusky 33. He joins Tom Rowland to share stories of introducing kids and adults to the excitement of fishing, from catching bait to landing monster tarpon and marlin.
Bouncer Smith | The Art of Giving Back | Tom Rowland Podcast Ep. 101
Capt. Bouncer Smith is a legendary South Florida sport fishing captain with more than fifty years guiding out of Miami Beach. A returning guest and master storyteller, Bouncer joins Tom dockside at dawn to talk about a lifetime on the water and the art of giving back, taking kids fishing, buying a young angler her first rod and reel, and passing the sport forward.
How to Clear the Fly Line for Tarpon
I break down how to clear the fly line for tarpon, the most critical and most overlooked step in landing a fish, from feathering the line to keeping the rod butt against your forearm. A How 2 Tuesday tutorial.
The Trackback Feature on Simrad With Scott Walker
I sit down with Captain Scott Walker to break down one of my favorite Simrad features, trackback, which lets you scroll back through your sonar history and drop a waypoint on something you passed over without turning the boat around. A How 2 Tuesday tutorial.
Hotel Workouts With No Equipment: Just the Stairs and Parking Garage
No gym? No problem. In Physical Friday number two I show you how to turn the hotel stairwell and the parking garage into a complete workout — burpees at the bottom, run to the top, burpees at the top — plus deck of cards variations. Free, available everywhere, no excuses.
Using Fish Icons and Alarms on Simrad With Scott Walker
I sit down with Captain Scott Walker to break down how he uses Fish ID icons and alarms on his Simrad while trolling, so a beep turns his head to fish he would have driven right over. A How 2 Tuesday tutorial.
Captain Joe Gonzalez - Fishing Miami and Biscayne Bay Since 1987
Captain Joe Gonzalez is a legendary Miami fishing guide who has been fishing Biscayne Bay since 1987, building a reputation as one of South Florida's most respected guides through decades of dedication to the water.
High Chirp vs Low Chirp and Downscan for Inshore and Offshore
I sit down with Captain Scott Walker to break down high chirp vs low chirp and downscan on Simrad, when to use each, and how he sets gain, scroll speed, and color erase to mark fish and bait. A How 2 Tuesday tutorial.
3 Hotel Workouts You Can Do With Nothing But a Dumbbell
In the very first Physical Friday, I share three workouts you can do in any hotel gym with nothing but a dumbbell: the Macho Man, Kalsu with dumbbells, and the Magic 50. Travel is where fitness goes off the rails, and these three keep you consistent on the road.
How to Mark Birds With Simrad Halo Radar
I sit down with Captain Scott Walker to break down how to mark birds with the Simrad Halo radar, using the preset Bird mode, dual screen, and offset to extend your view miles in front of the boat. A How 2 Tuesday tutorial.
Heath Daughtry - The Florida Skiff Challenge 2019 Winner
Heath Daughtry runs the small boat division for Yellowfin Yachts in Bradenton, Florida, and won the 2019 Florida Skiff Challenge.
Noah Ohlsen - Happy But Hungry as the 2nd Fittest Man on the Planet
CrossFit Games athlete Noah Ohlsen - 2nd Fittest Man on the Planet in 2019 - on his Happy But Hungry mindset, competing at the top against Mat Fraser, staying positive under pressure, and building one of the most loyal followings in fitness.
David Mangum - The Mad Scientist of Tarpon Fishing
David Mangum, the Florida Panhandle guide many call the mad scientist of tarpon fishing, joins me to talk about the analytical obsession behind chasing tarpon, leaving art school to chase the guide life, and what the Mexico Beach area looked like after Hurricane Michael.
C-MAP Reveal on Simrad: Install, Navigate, and Find Spots
I sit down with Captain Scott Walker to break down C-MAP Reveal on his Simrad units, how to install the chip, switch the chart, and use it to find coral heads inshore and drop-offs offshore. A How 2 Tuesday tutorial.
Chris Dombrowski - Body Of Water
Chris Dombrowski, Montana fly fishing guide, poet, and author of Body of Water: A Sage, a Seeker, and the World's Most Elusive Fish, joins me to talk about David Pinder, the first bonefish guide in the Bahamas, and how a fish most islanders considered worthless built a 150-million-dollar industry. We also get into Hurricane Dorian's toll on Grand Bahama, the fish-with-a-guide debate, and the writing life.
Jeff Maggio, the Lunkerdog: Miami Tarpon, Early YouTube, and a Life on the Water
Captain Jeff Maggio, the Lunkerdog, joins Tom Rowland to talk about a life on the water. Jeff guides for tarpon on the Miami River and was one of the earliest adopters of online fishing media. He shares why the Miami to Fort Lauderdale stretch holds tarpon year-round, why no one has tarpon figured out after four decades, how he grew up inside South Florida's tight fishing community, and how he became an early YouTube pioneer uploading clips over dial-up long before social media existed.
