UHP Orlando Seminar: Stretching to Prolong Your Outdoor Career
On this Physical Friday, I share how Joe Hippensteel's Ultimate Human Performance stretching system helped me overcome chronic knee, hip, and shoulder pain, and announce the three-day UHP seminar in Orlando, January 27-29, that I am attending.
Starting the Year Right in the Kitchen
On this Physical Friday, I share how tracking my food helped me lose 20 pounds and keep it off. I cover macros, the Carbon Diet Coach app, easy ways to log meals, and why picturing your intake like a fuel tank or bank account makes it click.
Setting and Maintaining a New Year's Resolution
On the last Physical Friday of the year, I break down how to set and actually keep a New Year's resolution: write the goal down, attach a real why, and put an intelligent plan behind your discipline so your hard work points at the target.
Keys to Increasing Baseline Dopamine with Zach Fagerberg
The final part of the dopamine series on Physical Friday with Zach Fagerberg. We cover cold water immersion that can raise baseline dopamine up to 250%, avoiding screens from 10pm to 4am, and keeping rewards intermittent — and how it all ties to fishing.
Using Dopamine to Your Advantage with Zach Fagerberg
Part two of the dopamine series on Physical Friday with Zach Fagerberg. We cover how stacking music, pre-workout, and substances on workouts led to apathy, and how removing them lets your baseline recover and teaches your brain to reward friction.
Understanding Dopamine for Peak Performance with Zach Fagerberg
Part one of a dopamine series on Physical Friday with wellness coach Zach Fagerberg. We cover baseline vs. peaks, why every high is followed by a crash that creates craving, and how social media, casinos, and processed food drain your drive.
Tom Rowland | Liver King EXPOSED? PEDs, Raw Liver, and Fitness Lies | Tom Rowland Podcast Ep. 697
The Liver King controversy centered on revelations that the influencer was using performance-enhancing drugs while claiming his extreme physique came solely from eating raw liver and organ meats.
Travel Workouts: Two No-Excuses Routines for the Road
I share my two favorite travel workouts on this Physical Friday: a three-mile run paired with 300 push-ups, and a 100-rep, full-body circuit you split with a partner. Both need almost no equipment so you can stay consistent on the road.
Tom Rowland | Physical Friday: Preparing for the 10,000 Push-Up Challenge | Tom Rowland Podcast Ep. 691
On this Physical Friday I show you how to prepare for the 10,000 Push-Up Challenge — 333 push-ups a day for a month. Start today, 100 to 120 days out, ramp your numbers slowly, and condition your muscles, tendons, and ligaments so February 1 you’re ready instead of hurt.
Tom Rowland | Preparing for the 10,000 Push Up Challenge | Tom Rowland Podcast Ep. 691
The 10,000 Push Up Challenge is an annual February event where participants complete 10,000 push ups in 30 days—approximately 333 push ups daily.
Tom Rowland | Physical Friday: Jenny Resmondo on Hydration for Anglers | Tom Rowland Podcast Ep. 688
Jenny Resmondo of South Alabama Physiotherapy returns to this Physical Friday to talk hydration for anglers. She covers drinking at least half your body weight in ounces of water, choosing electrolytes by taste, urine and skin-turgor checks, and her three keys to a pain-free back: hydrate, move, and strengthen your core.
Tom Rowland | Physical Friday: Jenny Resmondo on Avoiding Back Pain | Tom Rowland Podcast Ep. 685
Jenny Resmondo of South Alabama Physiotherapy returns to this Physical Friday with how to avoid back pain entirely. Her answer is consistency: small, sustainable changes — hydration, proper nutrition, and a daily five-to-ten-minute walk — beat huge goals you can’t maintain.
Tom Rowland | Physical Friday: Jenny Resmondo on Diagnosing Back Pain | Tom Rowland Podcast Ep. 682
On this Physical Friday I talk with physical therapist Jenny Resmondo of South Alabama Physiotherapy, who specializes in helping anglers with back pain. She explains why she starts by getting the whole story, how back pain is almost always multiple factors at once, and the emotional stress component she sees in nearly every case.
Tom Rowland | Physical Friday: Maintaining Consistency When Traveling | Tom Rowland Podcast Ep. 679
On this Physical Friday I share the short workouts I use to stay consistent while traveling. 100 burpees for time, push-ups every minute on the minute, Tabata, and stairwell intervals all take ten minutes or less in a hotel room. The purpose is mental as much as physical: keep the streak alive.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.