Tom Rowland | Physical Friday: Staying on Track | Tom Rowland Podcast Ep. 676
A listener asked how to stay on track with training. On this Physical Friday I explain that consistency is not discipline — it is removing the chance to backslide. Find a compelling reason why, follow a set program so you never wonder what to do, and lay everything out the night before.
Tyler Merren | Paralympian Performance Training | Tom Rowland Podcast Ep. 675
Tyler Merren is a four-time Paralympic goalball athlete, motivational speaker, personal trainer, and creator of the ReVision Fitness audio app who went legally blind as a teenager and built a life around what is still possible.
Whipped Loop vs. Nail Knot With a Lock: Fly Line Knot Wars
I bring Knot Wars to saltwater fly fishing and test two ways to connect your leader to a fly line: a nail knot with a figure-eight lock and a whipped loop with a loop-to-loop connection. Using 50-pound Daiwa J-Fluoro, the whipped loop won at 33.7 pounds versus 30.4. A How 2 Tuesday tutorial.
Tom Rowland | Physical Friday: The Importance of Friends | Tom Rowland Podcast Ep. 673
This Physical Friday is about friendship and why it belongs in a fitness conversation. I share the research on male loneliness, how marriage, kids, moving, and screens isolate us, and why joining a workout group, CrossFit gym, or bike crew can give you fitness and friends in one shot.
Guy Jeans | Balancing a Fly Shop Business & Music Career | Tom Rowland Podcast Ep. 672
A conversation with Guy Jeans, owner of the Kern River Fly Shop and a working musician, about building a life around both fly fishing and music. Guy walks through running a fly shop business, pursuing a music career, and how he balances two demanding passions on the Kern River.
How to Land a Cobia With Austin Hayne
I close my three-part cobia series with Austin Hayne of FINAO Sport Fishing. Because gaffing cobia is banned in Virginia, Austin fights every fish in gear, keeps the head turned and the pull horizontal, coaches anglers off the high-stick, and scoops the fish into a huge knotless rubber net. A How 2 Tuesday tutorial.
Tom Rowland | Physical Friday: The Importance of a Taper | Tom Rowland Podcast Ep. 670
A week out from my elk hunt, this Physical Friday is all about the taper. I explain why the hard work is already done by now, how to keep moving without injuring yourself, what Ross Enamait recommends for combat sports, and why showing up rested and uninjured is the whole point.
David Graham | Boundless Pursuit & the Angler's Journey | Tom Rowland Podcast Ep. 669
A conversation with angler and writer David Graham, the voice behind Boundless Pursuit, about a fishing life spent chasing diversity over trophies. David talks through his approach to targeting a huge range of species, the curiosity that drives him, and what the angler's journey has taught him.
The Best Gear for Cobia Fishing With Austin Hayne
I bring Austin Hayne of FINAO Sport Fishing back to talk gear for cobia. We get into why amber green-mirror glasses beat the rod for importance, when to run a treble, circle, or J hook, high-vis braid to a short twenty-inch fluorocarbon leader, and how elevation extends how far you can see. A How 2 Tuesday tutorial.
Tom Rowland | Physical Friday: Flexibility & Comfort on the Boat | Tom Rowland Podcast Ep. 667
On this Physical Friday I answer Chris, whose hamstrings and lower back were thrashed after five long days fishing the Keys. I cover daily flexibility work, standing more before your trip, hamstring and lower-back strengthening like the Superman, and the cumulative dehydration that quietly drains anglers over a week.
Jim Hensel | Mayhem Mindset & Mental Toughness for Anglers | Tom Rowland Podcast Ep. 666
A conversation with Jim Hensel, founder of Mayhem Mindset, about building real mental toughness and how that mindset transfers to fishing and everything else. Jim breaks down his philosophy on pushing past perceived limits, training the mind like a muscle, and the discipline to follow through.
How to Hook a Cobia: Sight-Casting Tips With Austin Hayne
I break down how to hook a cobia with Chesapeake Bay charter captain Austin Hayne of FINAO Sport Fishing. We cover why the first cast is everything, how to lead a moving fish, and the open-bail, pinched-line feed that boosts your hookup ratio with live bait. A How 2 Tuesday tutorial.
Tom Rowland | How to Train for Poling a Skiff | Tom Rowland Podcast Ep. 664
On this Physical Friday I answer a listener question about which gym exercises build you up for poling a skiff. Grip strength and grip stamina are the limiters, so I lay out farmer’s carries, rice-bucket work, rope climbs, and pull-ups, plus why technique and the right push pole matter most.
Ethan Suplee | 200-Pound Transformation & the Mental Game | Tom Rowland Podcast Ep. 663
A conversation with actor and American Glutton host Ethan Suplee about losing more than 200 pounds and the mental game that made it possible. Ethan walks through what actually changed in his thinking, how he rebuilt his relationship with food, and why the psychology mattered most.
Triple Surgeon vs. Blood Knot: Which Wins for Fly Fishing Leaders
In this How 2 Tuesday I take Knot Wars into fly fishing ahead of an Alaska trip, testing the blood knot against the triple surgeon's knot in Orvis tippet joining 3X to 4X on the NexTech force tester, to settle a debate I have had around many campfires.
Partner Sandbag Workouts — Tailpipe and the Bear and Rabbit
I share two partner sandbag workouts — the tailpipe format, where one partner runs while the other holds a sandbag overhead, and the bear and rabbit farmer's carry chase — and why a partner ramps up intensity beyond anything you do alone. A Physical Friday workout.
Hayden Rowland | Moondance Leader and My Son | Tom Rowland Podcast Ep. 660
A conversation with my son Hayden Rowland about stepping into a leadership role at Moondance and what it has been like to watch him grow into that responsibility. We talk through the experience of leading, the lessons he is learning, and the father-son journey of seeing your kid take on ownership.
Tom Rowland | Uni Knot vs San Diego Jam: Which Knot to Use When | Tom Rowland Podcast Ep. 659
In this How 2 Tuesday episode of the Tom Rowland Podcast, Tom Rowland breaks down the differences between two critical fishing knots: the Uni Knot and the San Diego Jam.
Sandbag Workouts — Train Anywhere With Something Heavy
I answer a listener question about sandbag workouts — why a sandbag can replace a barbell, how to build one for a few dollars or buy from Rogue and GORUCK, plus my favorite workout of 60 sandbag get-ups for time and Ross Enamait's carry, run, press circuit. A Physical Friday episode.
Hayden Rowland | Father-Son Dynamics in Business & Fishing | Tom Rowland Podcast Ep. 658
A conversation with my son Hayden Rowland about the father-son dynamics that come with working together in business and sharing a life around fishing. We get into what it is like to work alongside family, where our approaches differ, and how Hayden is finding his own path.
Clay Hayes | 74 Days Alone in the Wilderness | Tom Rowland Podcast Ep. 657
A conversation with bowhunter and Alone Season 8 winner Clay Hayes (@clayhayeshunter of Twisted Stave Media) about spending 74 days alone in the wilderness and what that experience taught him. Clay walks through how he survived the isolation, the practical skills that kept him going, and the mental lessons he carried back into ordinary life.
What Do You Look for in a Flat? How I Read New Flats Fishing Water
In this How 2 Tuesday I answer Feeding Frenzy Pablo's question about tide and what I look for in a flat. When I scout new water, current flow matters more than tide direction, and I want the right depth, a gradual tapering edge, a hard stop, easy access to deep water, and plenty of signs of life.
Stacking W's — Build Momentum Through Daily Wins
I explain the power of stacking W's — winning the alarm clock battle, making your bed, and chaining small wins into momentum that carries your whole day — including what a winning morning looks like for a fishing guide leaving the dock at 5 a.m. A Physical Friday episode.
John Nores | The Hidden War on America's Public Lands | Tom Rowland Podcast Ep. 654
A conversation with retired California game warden and author John Nores about the hidden war being fought on America's public lands. John spent his career confronting illegal cartel-run marijuana grows on public ground, the environmental destruction they leave behind, and the danger of policing remote wilderness.
How to Perfect the Back Cast in Fly Fishing
In this How 2 Tuesday I answer James Lynch's question about perfecting the fly fishing back cast. I cover loading the rod with a hard stop, waiting for the line to straighten, and two habit fixes that help most: filming yourself instead of looking back, and never dropping the line from your line hand.
Eliminate Paralysis by Analysis — Take a Walk and Start Moving
I answer a listener question about the one thing that makes the biggest difference in getting in shape — consistency — and share the walking trick that eliminates paralysis by analysis, plus the night-before routine that kills the snooze button. A Physical Friday episode.
Mike Anderson | 17 Years of Reel Animals & Giant Bluefin Tuna | Tom Rowland Podcast Ep. 651
A conversation with Mike Anderson, host of Reel Animals, about 17 years of building a fishing media brand and chasing giant bluefin tuna. Mike walks through how he kept a fishing show running for nearly two decades and the stories behind targeting some of the biggest fish in the ocean.
Should You Practice Casting From a Skiff? How to Keep Your Guide Happy
In this How 2 Tuesday I answer whether you should practice casting from a skiff. The short version: do your practice off the water, get in the boat ready, and stop false casting and killing your bait, because the fish often show up exactly when you are not ready.
Comparison Is the Thief of Joy — Track 1% Daily Progress Instead
I explain why comparison is the thief of joy — why measuring yourself against elite athletes is unhealthy, and how recording your workouts lets you compare to where you were yesterday and chase 1% daily progress instead. A Physical Friday episode.
Robb Wolf | Hydration Strategies | Tom Rowland Podcast Ep. 648
A conversation with former research biochemist and bestselling author Robb Wolf about hydration, and whether drinking water is actually enough. Robb walks through the role of electrolytes, why people who drink plenty of water can still feel off, and how to stay genuinely hydrated.
Slim Beauty vs. Two-Turn Blood Knot: Which Compact Leader Knot Wins
In this How 2 Tuesday I answer a listener request and test the Slim Beauty against the two-turn blood knot, both joining 15-pound to 50-pound Daiwa fluorocarbon, on the NexTech force tester. These are knots built to skip the Bimini twist and make rigging fast, so I match them against each other for a fair fight.
Training Around Injury — How to Stay on the Path When You're Hurt
I share how I train around injuries — from a torn soleus to a fall off the pull-up bar — by asking what I can do instead of what I can't, protecting the habit of consistency, and letting the body tell me what works. A Physical Friday episode.
Calder Allen | Merging Music and Fishing Into One Creative Life | Tom Rowland Podcast Ep. 645
A conversation with singer-songwriter and angler Calder Allen, who has built a life around two demanding passions at once. In this episode Calder explains how time on the water shapes his creative process, shares stories from the fishing destinations that matter most to him, and talks through how he balances both.
How to Deal With Haters: Why I Stay on the High Road
In this How 2 Tuesday I answer a young guide's question about how to deal with people who talk bad about you or try to impede your progress. My answer: do not deviate from your path, do not stoop to their level, take the high road, and double down on the work that made you a target in the first place.
The In-Remaining-Time Workout Format — Intervals With a Built-In Benchmark
I break down the in-remaining-time format — complete set work inside a timed interval, then go max effort on a final station in whatever time remains — with three complete workouts you can run in any gym, hotel, or park. A Physical Friday workout.
Wes, Weston & Perry Bedell | 3 Generations of Keys Charter Fishing | Tom Rowland Podcast Ep. 642
A conversation with Captains Wes, Weston and Perry Bedell, the father, son and grandfather behind On a Mission Fishing Charters in the Florida Keys, three generations running one guiding operation in one of the most competitive charter markets in the country.
Spider Hitch vs. Bimini Twist: Which Double-Line Knot Is Stronger
In this How 2 Tuesday I test the two most popular double-line knots in saltwater fishing, the spider hitch and the Bimini twist, both tied in 20-pound Daiwa fluorocarbon, and break each on the NexTech force tester to see which one is stronger than the line.
The Pyramid Format — Ramp Up the Countdown Workout
I break down the pyramid rep scheme — start at one rep of each exercise, climb to a peak, and come back down — and how to match the rep range to your movements, from squats and push-ups to clean and jerks. A Physical Friday workout.
Albright vs. Alberto Knot: Which Braid-to-Leader Connection Is Stronger
In this How 2 Tuesday I put the Albright knot against the Alberto knot, connecting 20-pound Daiwa J-Braid to 50-pound Daiwa fluorocarbon, and break each on the NexTech force tester to find out whether the Alberto's extra wraps make a real difference in strength.
The 10 to 1 Format — A Full-Body Workout You Can Take Anywhere
I break down the 10 to 1 format — pick two exercises, do 10 of each, then 9, then 8, all the way down to 1 — including the devil's press and box stepover version with 50-pound dumbbells that was surprisingly difficult. A Physical Friday workout.
Anthony Randazzo: Paradise Plus and Thirty Years of Louisiana Delta Redfish
Anthony Randazzo, owner of Paradise Plus Guide Service in Buras, Louisiana, on nearly thirty years of Mississippi delta redfish guiding — reading salinity, big bull seasons, surviving Hurricane Katrina and the BP oil spill, and the gear that changed the game.
Clinch vs. Improved Clinch vs. Trilene Knot: Does Improving a Knot Help
In this How 2 Tuesday I tie three nearly identical line-to-hook knots, the clinch, the improved clinch, and the Trilene, with the same number of turns on 12-pound Daiwa fluorocarbon, and break each on the NexTech force tester to answer one question: does improving a knot really make it stronger?
What You Do vs. What You Don't Do — Which Matters More for Fitness?
I break down the two columns of health and fitness — the do column of workouts, sleep, and eating plans, and the don't column of habits to eliminate — and why the things you stop doing can matter as much as the things you start. A Physical Friday episode.
Adam Hill: Ironman Training, Mental Toughness & Shifting Gears
Adam Hill is a triathlete and author of Shifting Gears who has completed eight Ironman races, including the world championship in Kailua-Kona, Hawaii. In this episode he joins me to talk about endurance training, mental toughness, and the personal transformation behind his book.
Fight Gone Bad: The CrossFit Format That Trains Any Group in 17 Minutes
I break down Fight Gone Bad, the classic CrossFit benchmark: five stations, one minute each, one minute of rest, three rounds, seventeen minutes. I cover the scoring, what a good score is, and how to use the format to train 10 or 25 people with whatever equipment you have. A Physical Friday episode.
Improved Clinch vs. Palomar Knot: Which Line-to-Lure Knot Is Stronger
In this How 2 Tuesday I open the line-to-lure round of Knot Wars, tying an improved clinch and a Palomar knot to a 3/0 circle hook on 20-pound Daiwa fluorocarbon and breaking each on the NexTech force tester to see which one wins.
Tom Rowland | 3 Steps To Fitness: Consistency, Accuracy, Intensity | Tom Rowland Podcast Ep. 628
The three steps to fitness progression are consistency, accuracy, and intensity, in that exact order.
Paul Woyak: Why Am I Alive? Survival, Purpose & Living With Intention
Paul Woyak, author of Why am I Alive, joins me to share an extraordinary survival story and the profound questions that emerged from it. In this episode we talk about survival, purpose, and living with intention.
FG Knot vs. Double Uni: The Braid-to-Fluorocarbon Finals
In the finals of my braid-to-leader knot bracket, the FG knot meets the Double Uni tied with a Bimini twist. I break both with 20-pound Daiwa J-Braid to 50-pound fluorocarbon on a NexTech force tester to crown the champion braid-to-fluorocarbon knot. A How 2 Tuesday tutorial.
Look, Feel and Perform Your Best on the Road: My Travel Nutrition System
I share my system for looking, feeling, and performing my best on the road: replicate home as closely as possible. I show my pre-bagged morning shake — protein, creatine, greens — the electrolytes I travel with, and how one ziplock bag covers a week of breakfasts. A Physical Friday episode.