The Fitzness Show

No Leg, No Problem! Meet Firefighting, IRONMAN Earl Barnes

Fitz Koehler sits down with Earl Barnes, a full-duty firefighter who lost his lower leg in a motorcycle crash—and somehow came back stronger, faster, and funnier. Earl walks through the long road of surgeries, evolving prosthetic technology, and learning to train and race with a blade, all while returning to the firehouse and chasing Ironman finish lines.
What makes this conversation special isn’t just the comeback—it’s Earl’s upbeat attitude and sharp sense of humor. He breaks down the practical realities of prosthetics, life on the job, and swim-bike-run logistics, while sharing the mindset and communication skills that helped him push through setbacks without losing his joy.
Inspiring, honest, and unexpectedly fun—this episode proves resilience pairs best with perspective. 💪😄
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Happy New Year! Age Backwards in 2026

Fitz Koehler launches 2026 with a bold challenge: stop acting your age and start aging in reverse. She fires up listeners with no-nonsense guidance on the habits that actually matter—smart nutrition, strength, cardio, mobility, balance, and sleep—without overwhelm or gimmicks.
This episode is all about starting now: taking an honest look at where you are, setting realistic targets, and building momentum that sticks. If you’re ready to feel stronger, sharper, and more capable this year, consider this your wake-up call.
New year. New standards. Same body—SUPERCHARGED! 💪✨
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2025: Fitzy Highlights

Fitz Koehler hits rewind on a wild, meaningful year packed with finish lines, frequent flyers, and unforgettable moments. From electric race weekends and muddy adventures to behind-the-mic stories and travel mishaps, she revisits the highs that made 2025 one for the books.
The episode weaves celebration with reflection—touching on strength gains, personal milestones, unexpected challenges, and the people (and pups) who made the year matter most. It’s part highlight reel, part gratitude tour, and a reminder of why community, movement, and joy belong at the center of life.
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Festivus Fitness and Running Grievances

Fitz Koehler throws a Festivus party for fitness and running fans and opens the phone lines for the legendary Airing of Grievances. Listeners unload their funniest, pettiest, and most relatable workout and running-related annoyances—awkward gym behavior, questionable hygiene choices, treadmill drama, and trail habits that make runners mutter under their breath.
It’s funny, familiar, and just uncomfortable enough to make you wonder if you’ve ever been that person. Fitz wraps with a few smart survival tips for gyms, studios, and shared paths—then invites listeners to call in and air their own fitness and running grievances.
Festivus. Fitness. Running. Grievances welcome. 🎄🏃‍♀️💪 Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Buffalo Cauliflower Recipe

Fitz Koehler shares a wing-ding worthy buffalo cauliflower recipe that delivers big wing flavor with a fraction of the calories. You'll hear a simple coating trick that makes it crispy (yes, even without frying), plus a saucy finish that hits just right. She also touches on why this swap is shockingly nutritious and how the same method works for meat-lovers, too. All the flavor. None of the regret. And just enough detail to make you listen hungry.
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10 Snow Day Workouts

Fitz Koehler turns snow into a secret fitness weapon, explaining why snowy workouts light up your butt and thighs and crank up calorie burn. She teases playful, surprisingly tough ways to move through snow that feel fun but work your whole body—no gym, no machines, just nature doing the heavy lifting.
With a few smart snow-safety tips and plenty of encouragement to get outside and play, this episode dares listeners to stop avoiding snow and start using it.Snow day = leg day… with a calorie bonus. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Declutter Your Life: One Bag at a Time

Fitz Koehler delivers a playful, bossy pep talk on decluttering—why your stuff might be stressing you out, slowing you down, and even messing with your sleep.
She shares a few surprisingly simple mindset shifts and one sneaky habit that makes clearing clutter feel way less painful (and way more satisfying). No all-day cleanathons. No perfection required. Just smart moves that add up fast. Your home might be holding you back. Fitz explains why—and what to do about it. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! 10 Things to Do Naked

Ready for a reset? Fitz delivers a rapid-fire pep talk to shake off the holidays, spark New Year momentum, and reconnect you with the body you’re building. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Merry Christmas Poke!

Fitz delivers a warm Christmas message that blends festive fitness challenges and a whole lotta love. 

Fitzy Christmas Favs

It’s Christmas Eve, and Fitz is spilling the egg nog—favorite traditions, total flops, and the delightfully weird holiday habits she can’t quit. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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12 Steps to a Fitzmas Christmas

Willpower melts faster than snowmen. Fitz Koehler shares a fun, doable plan to make Christmas day Fitzmas-worthy, while laughing loud, playing hard, and fully embracing the festive family nonsense. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Change Is Coming

Aging is inevitable. How it shows up? That’s on you. Fitz fires off a motivating pep talk on staying strong, sharp, and resilient—without overcomplicating it. This one’s all about taking control now. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Pediatric Oncologist Dr. Slayton: Strong Minds, Stronger Kids

In this powerful episode, Fitz Koehler sits down with Dr. William L. Slayton—veteran pediatric oncologist and author—for a vital conversation about fighting childhood cancer and pushing hope forward. They cover real progress in pediatric cancer care, breakthroughs in immunotherapy, and what truly helps families endure treatment—movement, nutrition, mindset, and meaning. Dr. Slayton also shares the heart behind his book, Stunt Mole, and why his mission to help families is far from over. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Don't Be Too Cool

Fitz Koehler delivers a fast, no-fluff reminder to ditch the ego and be a beginner. Try something new. With quick personal stories, Fitz makes the case that dropping perfection is how you learn faster, meet better people, and have a lot more fun. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Savannah Bridge Run Recap, Fancy Scales and More

Fitz Koehler fires up a fast, fun recap of the Enmarket Savannah Bridge Run — from the iconic almost two-mile bridge crossing to the sneaky double-pump challenge that made legs question their life choices. The 5K and 10K routes delivered drama, grit, and plenty of personality.
Expect rain-soaked race-day chaos, pace-vehicle shenanigans, shout-outs to co-announcer Ginger, an unforgettable first-time 5K finish, and age-defying performances that’ll make you rethink what’s possible. Toss in outrageous costumes, clever Savannah flavor, and a few bossy-but-helpful health notes, and you’ve got a recap that runs as hot as the race itself. 🏃‍♀️🔥 Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Discipline vs Destruction

Fitz Koehler delivers a blunt, caring reality check athletes need to hear: toughness isn’t racing injured—it’s knowing when to stop. This episode cuts through bravado and ego, calling out the high cost of ignoring pain, pushing through illness, and gambling with your long-term health. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Poke! Mid-December Checkin

Fitz delivers a short, bossy holiday pep talk to keep you fit, focused, and out of the “I’ll start in January” trap. It’s fast, funny, and just uncomfortable enough to be effective — with simple rules, sneaky discipline tricks, and a reminder of what this season is really about. Listen now… before the cookie plate makes eye contact. 🎄💪 Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Fitzness Holiday Gift Guide 2025

Fitz Koehler unwraps a holiday gift guide that’s equal parts wellness, wow-factor, and “ohhh I actually want THAT!”
She dishes out fabulous finds across skincare, fitness gear, tech, books, and experience gifts—perfect for any budget and every hottie on your list. It’s festive, it’s fun, and it’s all about giving gifts that make people feel amazing—long after the wrapping paper hits the floor. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Crank Up the Festive

Fitz Koehler flips the holiday script—less stress, more fun. In this upbeat pep talk, she nudges listeners to loosen the grip on perfection, lean into joyful moments, and rethink what really makes the season memorable. From smarter gift ideas to savoring seasonal traditions without going overboard, Fitz delivers just enough insight to shift your mindset—and your mood. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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SOAPBOX! Shut Up and Win with Jed Etters

Fitz Koehler brings sales powerhouse and authorJed Etters in for a rapid-fire, no-fluff soapbox session packed with ten game-changing mindset and communication rules to help you dominate business, fitness, and life.
He dives into social-media sanity, power listening, those sneaky REM eye tells, convincer numbers, excellence over perfection, smart comeback strategies, selling as true service, and how to stay brilliantly human in an AI-soaked world. Fast. Practical. Energizing. Get ready to level up. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Electrolytes, Abs, Racing & Big Love

Fitz Koehler fires through a lightning round of listener questions—breaking down the truth about trendy electrolyte drinks (Liquid IV, LMNT, Gatorade), whether your abs actually need recovery time, and what races she’s lining up next. Toss in a few real-life lessons on love, boundaries, and saying “no” like a pro... Smart, sweaty, and just the right amount of spicy. 🎧🔥 Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Don't Let Holiday Food Win

Fitz Koehler drops a fast, fiery holiday pep talk on how to enjoy the good stuff without overdoing it. You’ll hear how to outsmart temptation, keep your portions in check, and still savor your favorites—without the food guilt hangover. It’s sharp, practical, and exactly what your holiday plate needs.
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POKE! The Portion Hack You Need to Know

Fitz drops a brilliantly simple portion hack that’ll change the way you eat every meal—no counting, no measuring, just one visual cue that keeps you satisfied, not stuffed.
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POKE! Do 110 Miles with Me

Fitz challenges you to finish the year fierce by tackling the Donna National Marathon for Breast Cancer’s 110-mile virtual challenge—an epic way to stay fit, focused, and fired up through the holiday chaos while lifting up patients who truly need support.
Log miles at your own pace, indoors or out, solo or with friends. Every step fuels your fitness and helps breast cancer patients cover essentials during treatment. Plus, you’ll snag gorgeous swag (ultra belt buckle, shirt, commemorative bib). Register at BreastCancerMarathon.com Use code FITZNESS for a sweet discount… then lace up and crush those holiday miles with purpose.
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Poke! Holiday Hottie Bingo

Fitz rolls out the Hottie Holiday Hottie Bingo Challenge—your December game plan for staying fit, fierce, and smug-in-a-good-way.Every square pushes you to move more, hydrate like a hero, stretch what’s tight, spread a little kindness, and snap some wildly festive photos. Check off push-ups, squats, lunges, planks, angry-ups, miles, and more. Fill your card, earn bragging rights, and finish the year feeling like the healthiest gift under the tree. 🎁 Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Stop with Your Excuses

Strap in for a fiery, no-nonsense wake-up call that kicks excuses to the curb and puts you back in the driver’s seat of your fitness. This quick hit of motivation will nudge, nudge, shove you toward the stronger, sharper, more disciplined version of you just waiting to show up. Get ready to take control and get moving. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! What Will They Say at Your Funeral?

Fitz Koehler drops a fierce reality check about living well right now—including one powerful mental exercise that’ll instantly snap your priorities into place. She challenges you to level up your habits, boost your energy, and build a life worth talking about. It’s bold, it’s motivating, and it’ll light a fire under your daily choices. Tune in for the kick, the clarity, and the next steps to get truly Supercharged. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! DrAAAnk Up

Fitz serves up a bossy, bubbly wake-up call about the magic of hydration—why water is basically your body’s backstage crew keeping everything sharp, energized, and glowing. She hits the big benefits without the boring stuff and dishes out simple, doable habits to keep you sipping smart all day long. Tune in for the tough love and the hydration hacks your future self will thank you for. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Oilman Triathlon, Mud Girl 25 & PJs on Planes

Fitz Koehler packs this episode with pure energy as she rolls from announcing the Oilman Triathlon at Margaritaville Lake Conroe near Houston, Texas—think kids’ duathlons, a ridiculous pool tri, an amputee firefighter crushing the course, and a 91-year-old proving age is just a number—to the wild Mud Girl San Diego finale, where community, grit, and the Pink Army steal the show.
She also dishes out travel-etiquette truth bombs (airport pajamas… should we talk?), a quick communication challenge to ditch the screens, and a high-octane song pick to fuel your next workout. Tune in for fun, sweat, and serious inspiration. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Fit Thanksgiving Survival Guide

Fitz dishes out a lively Thanksgiving episode packed with gratitude, movement, and zero guilt. She serves big-picture strategies for enjoying the holiday without face-planting into excess—think smart choices, fun family activities, and a whole lot of grateful energy. She also drops a quick reminder to keep the table talk kind, hints at upcoming holiday hacks, and urges you to stick with her through the season. It’s festive, it’s fun, and it’ll leave you feeling stronger than your favorite side dish.

POKE! Do One More Thing

Fitz Koehler fires up listeners to crank things up—one extra rep, a heavier plate, a fresh move—anything that forces growth. Those tiny upgrades pack a big punch, stopping backsliding in its tracks and building the strong, capable body you’re chasing. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Poke! Stop Blaming Your Age

Fitz Koehler snaps listeners out of the “I’m too old” mindset and dares them to prove what their bodies are capable of right now. With a few standout examples and a whole lot of fire, she pushes you to build strength, clean up your habits, and feel younger on purpose. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Put Your Foot Down

Fitz Koehler fires off a no-fluff, get-your-act-together pep talk that dares listeners to get truly “sick” of their current fitness level and finally commit to change. She pushes you to take an honest inventory, spotlight your strengths, define your goals, draw a bold line in the sand, and back it all up with daily discipline. It’s tough love, high energy, and exactly the spark you need to start doing the work. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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30+ Adventures Under $20 and a Bonus Travel Meltdown

Fitz Koehler dishes out 30+ creative, under-$20 adventures designed to replace “going out to eat” as your default idea of fun. She’ll get you outside, moving, laughing, and actually living. She also shares details about her recent travel debacle, which left her in tears at Hartsfield-Jackson Atlanta International Airport with a new soulful singer friend. From zoos and ballgames to karaoke nights, volunteer shifts, and geocaching treasure hunts, this episode is packed with innovative, joyful ways to spend less, do more, and feel better. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Tour the Hottie Tunnel

Fitz Koehler shares clever ways to turn travel time into fitness time—proving you can stay active even when you’re stuck in airports and on the go. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Lug It and Lose It

Fitz Koehler throws down a bold, no-excuses challenge—pick up the number of pounds you want to lose and feel what you’ve been hauling around. She drives home how excess weight drags down your energy, mobility, and confidence—and how dropping it can make life lighter in every way. With her signature mix of sass, science, and straight talk, Fitz shares the proven Exact Formula plan from her book, You Supercharged!, and website to help you ditch the extra baggage for good. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Snap Out of It

Fitz Koehler delivers a no-nonsense wake-up call to anyone still skipping workouts out of fear of getting sick. She breaks down how avoiding exercise weakens your bones, heart, balance, and even your mental health—and makes a passionate case for rebuilding resilience through smart fitness, solid nutrition, quality sleep, and real human connection. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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The Most Impactful Daily Habit and Q & A

Fitz dives into listener Q&A on carbs, detox myths, cleanses, recovery, getting started with exercise, sore throats in cold weather, and better sleep. She also shares her Halloween costume crisis, neighborhood contest chaos, and ballroom-dancing blunders. She talks about racing, hugging, and a virtual challenge for you—the Donna Marathon Ultra. Let’s commit to 110 miles for a great cause by February. Discount code FITZNESS. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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MY BOOBS. Real and Spectacular!

Fitz Koehler gets real (and a little cheeky) about her battle with breast cancer—yep, the fight to save the twins, the ta-tas, the knockers, whatever you call ’em! She shares how grit, humor, and a whole lotta fitness carried her through chemo, radiation, surgery, and back to fabulous—five years cancer-free and noisier than ever.
It’s a raw, funny, and fiercely motivating reminder to check your boobs, move your body, and fight like a boss. Fitz also drops gems from her “Healthy Cancer Comeback” books to help anyone go from sick to strong—sass included. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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#breastcancerawarenessmonth
 
 
 
 

POKE! Mix It Up

Fitz dishes out a high-energy wake-up call to stop repeating the same tired workouts. Mixing up your routine—cardio, strength, balance, flexibility—is the real secret to steady progress and lasting results. Tune in for smart ways to shake things up, challenge your body, and finally break out of your fitness rut. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Lose Fat Everywhere

Think you can crunch your way to a flatter belly? Think again. Fitz reveals what really melts fat, and drops a few smart surprises along the way. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Don't Run

Fitz takes aim at one of fitness’s biggest myths and delivers a fiery reality check about what it really takes to get your heart—and your results—pumping. Tune in for the truth, the laughs, and a push to finally ditch your excuses. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Get Naked

Fitz drops a bold, body-boosting challenge that’ll push you out of your comfort zone and into real self-improvement. It’s short, powerful, and just might change how you see yourself forever. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Late-Night Snacking, Traveler Tightness and Q & A

Fitz takes on listener questions—everything from staying limber on the road to fighting off midnight snack attacks. She talks “cheat” meals, fast-food strategies, tailgating, and how to find motivation when it disappears. Plus, a sweet cha-ching moment with Mom, and Joey’s triumphant Gator Gallop finish. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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You Supercharged! Meet My New Book

Fitz Koehler announces her brand-new book, You. Supercharged! The Exact Formula for Fitness, Weight Loss, and Longevity — now available for presale! In this episode, she gives a high-energy tour through 34+ powerful chapters covering everything from the exact formula for weight loss to supercharged nutrition, everything exercise (with hundreds of photos), sleep, mindset, motivation vs. discipline, aging like a badass, and spicy chapters tailored for both men and women.
Fitz spills behind-the-scenes stories from the cover shoot, breaks down the preorder bonuses (autographed copies, discounts, and the buy-4-get-1 deal), and delivers her signature mix of science, humor, and tough-love coaching to help you get — and stay — Supercharged! Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Donna TPC 5K & Girls Weekend Recap

Fitz spills the tea from the sold-out Donna TPC Sawgrass 5K — a pink-powered bash that pulled in over $50,000 for The Donna Foundation. Between a spontaneous leaping contest, sweaty hugs, and stories of pure grit, it was one heck of a weekend.
She dishes on a girls’ getaway to Amelia Island, her action-figure status, and powering through another uterine biopsy — because life doesn’t stop for medical nonsense. Expect laughs, real talk about strength training and sanity, a few solid side-eyes at bad manners (no, you can’t shake my hand), and one ENORMOUS interruption. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Work Harder

Fitz delivers a quick, bossy pep talk to stop wandering the gym like a lost puppy and start training with purpose. Have a plan. Lift heavy. Sweat harder. Stretch smarter. Don’t just show up—level up.
Her rule is simple: push yourself, track real progress, and aim to be at least 1% better every time. Hard-effort strength and cardio sessions aren’t optional—they’re how you turn “maintenance mode” into major results.
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POKE! Discipline Isn't Deprivation

Discipline isn’t deprivation—it’s freedom. You unlock more energy, confidence, better sleep, and sharper performance by cutting the junk, easing up on booze, and ditching excuses. Fitz reminds you that lasting success comes from smart trade-offs, not short-term indulgence. Tune in, level up, and keep an eye out for her newest book—because getting better never gets old. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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St. George Marathon Recap: Wild Speed and Views in Utah

From record-breaking finishers to unstoppable para-athletes and a 90-year-old half-marathon legend, the St. George Marathon was a full-throttle celebration of grit, joy, and community! Fitz Koehler recaps an unforgettable Utah weekend filled with jaw-dropping red-rock views, a stunning Snow Canyon hike, a packed expo, and heartwarming kids’ races. She shares the standout stories, the sweet organizers who make it all happen, her hilarious banquet blunder, and even a surprise dog emergency that cut her trip short. It's the ultimate peek behind the mic at one of America’s most scenic and spirited race weekends! Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Grab a Gym Pass When You Travel

Travel is no excuse to skip your workouts. In this mini episode, Fitz Koehler shares smart tips for staying fit anywhere—local gym passes, new equipment, and the guts to try something different. Stay bold, stay consistent, and don’t forget to subscribe.
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Bounceless Sports Bras, Belly Fat, Injury Prevention and Q & A

Fitz tackles listener questions on injury prevention, when to stretch,  belly fat loss, and how to find low and no-bounce sports bras for big boobs. Along the way, she shares fresh stories from travels, family fun, and big events—plus exciting news on her new books. All delivered in her bold, no-nonsense style that actually gets you moving. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. 
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POKE! Game ON

Fitz makes a fiery case for playing sports at every age — from backyard pick-up games to organized leagues — as a fun way to boost fitness, sharpen your mind, build connections, and stay motivated through movement and friendly competition. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Wild But True: Sex Facts with Ginger

Re-Release! Fitz and her daughter, sex columnist Ginger, dive into a bold, no-shame talk about sex — busting myths, dropping candid stories, and unpacking everything from orgasms and anatomy to birth control, consent, and global bedroom habits. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Taming the Dreaded Scale: When and How to Use it

The scale is not your enemy. With funny travel tales, real success stories, and smart strategies, Fitz shows how to weigh wisely, track trends, and pair the numbers with a calorie plan that works. Add in motivation, communication tips, and fresh playlist picks—and you’ll see the scale in a whole new light. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Salads Aren't Magic

Think salads are the magic ticket to weight loss? Fitz sets the record straight in this no-nonsense episode. Discover how to build delicious, nutrient-packed salads that fuel your body, satisfy your taste buds, and actually support your weight loss goals. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Build Lean, Hard, Sexy Abs

Lean, hard abs are attainable at any age, for any body. Fitz shows you how to make it happen—no gimmicks required. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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SOAPBOX! Gamechanging Life Hacks with PR Mastermind Rob Bailey

ReRelease! Fitz sits down with PR powerhouse Rob Bailey of Brand Stand for a fun, insightful chat on communication, networking, and living authentically. With 25+ years in the industry, Rob reveals why listening and passion matter, why authenticity is the ultimate game-changer, and how humor keeps life light.
From fitness to social skills—and even pet peeves and favorite media outlets—this episode blends strategy with laughs. Tune in for fresh ideas on living fully, connecting meaningfully, and finding joy in every step!
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POKE! Holy Guacamole - Eat More Avocados

Avocados aren’t just trendy—they’re a superfood superstar! In this episode, Fitz dishes on why avocados and guacamole deserve a regular spot on your plate, plus how to enjoy them without sabotaging your goals. It’s fun, fresh, and full of flavor—don’t miss it! Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Does Ultra Distance Running Cause Colon Cancer?

In this episode, Fitz Koehler and Medical Oncologist Dr. Timothy Cannon, specializing in gastrointestinal malignancies at the Inova Schar Cancer Institute, unpack his research on endurance runners and colon health. His study revealed surprisingly high rates of precancerous polyps and advanced adenomas in long-distance athletes. Together, they explore possible explanations, the role of the microbiome, how nutrition may factor in, and where more research is urgently needed.
Key takeaways:
Keep running — regular exercise remains one of the strongest protectors against cancer.
Don’t dismiss warning signs — blood or persistent GI issues should never be ignored. Get checked.
Colonoscopy is the gold standard — screening starts at 45, and early detection/removal of polyps can prevent cancer altogether.
This conversation is a wake-up call for runners everywhere: your training builds health, but screening saves lives. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Poke! Do Better TODAY

Fitz fires you up with a quick pep talk on squeezing in fitness TODAY—even if you're super busy. Simple moves and sneaky strategies will leave you stronger, sharper, and more energized. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Beer, Fruit, Ab Training, RRCA Coaching and Civility

Fitz answers listener questions on ab training—where it fits best in your routine—plus fruit servings, beer after races, and the RRCA coaching certification. She closes with a heartfelt call for respectful, civil political conversation in the wake of the recent national tragedy: the assassination of Charlie Kirk. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Be On Time

Fitz delivers a bossy, upbeat pep talk on punctuality—because being on time screams respect for others and yourself. She dishes out no-nonsense hacks like backwards math, outfit prep, alarms, sleep, and pure discipline so you always show up right, and right on time.
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POKE! Football Should Make You Fitter, Not Fatter

Game on! Fitz calls a timeout on couch-potato football season and shows you how to turn the action into fuel for your own fitness. Keep the touchdowns, skip the weight gain, and make this season a win for your body and your team spirit. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Poke! Stop Racing Injured

Fitz lays it down for runners: stop racing hurt or sick. Chasing finish lines with an injury can turn a short setback into a lifelong problem. Protect your health, park the ego, and play the long game. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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Soapbox! Coach Walter Sellers Gets Results

Coach Walter Sellers of Butterfly Effect Studio joins Fitz with 10 powerful principles you can put to work right away. From eating smarter to training with purpose, building consistency to stacking small wins, his no-fluff approach makes fitness and life feel doable—and transformative.
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POKE! Vegetarians Can Be Overweight Too

Fitz drops a quick, no-nonsense reality check for anyone who thinks “vegetarian” automatically equals “healthy.” In this blunt episode, she pokes holes in the myths, calls out sneaky habits, and serves up straight talk on what really determines your health and weight — no matter what label you put on your eating habits.
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American Fitness, Travel Fails and Q & A

Fitz rallies the troops with a fiery rant on the Bobby & Pete challenge—reminding us fitness should unite, not divide! She dishes on the Swift-Kelce engagement, and takes listener questions (Pilates vs. weights, when to ditch running shoes, yardwork as a workout, best music, and bizarre training leftovers), plus hilarious travel fails. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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SOAPBOX! Brigadier General & Bodybuilder Vincent Buggs

From military missions to muscle gains, Fitz's guest Vincent Buggs knows how to push limits and keep moving forward. The retired Army Brigadier General shares ten powerful life lessons on learning, responsibility, adaptability, reflection, and giving back—delivered with the same drive that carried him through service and into competitive bodybuilding.
This episode blends practical fitness, smart communication strategies, and his “mission–strategy—destination” roadmap for building a life and legacy that matters. It’s sharp, motivating, and guaranteed to light a fire under you.
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Poke! Escape the Sads

Kick the blues to the curb! This episode gives you simple, joy-boosting habits— daily choices to build resilience, brighten your outlook, and help you bounce back fast. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Variety = Results

Same workout, same results. If you’ve been stuck on autopilot—same machines, same runs, same everything—your body has probably stopped paying attention. Fitz explains why variety is the real secret weapon, and how mixing different workouts can unlock new strength, stamina, and results. Tune in to hear how to shake things up and finally break through that fitness rut.
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POKE! Stop Taking Medical Advice from Randos

Stop crowdsourcing your health! In this razor-thin episode, Fitz will convince you to skip sketchy social media “experts” and stick to real doctors. Take your health seriously, avoid DIY diagnoses—and don’t forget to subscribe and share the show.
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Treadmill Training Tactics and Medieval Lady Torture

Fitz takes on the treadmill—why it deserves more love, how to use it without ending up in a YouTube fail video, and the best ways to shake up your runs and walks with intervals, inclines, and ladder workouts. Along the way, she weaves in Ginger's graduation,  a biopsy gone sideways, plus updates from her upcoming book. Whether you’re running, walking, or just trying not to trip over the safety clip, this episode will help you make peace with the "dreadmill" and put it to work for you.
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POKE! You DO Have Support

In this no-excuses episode of The Fitzness Show, Fitz tackles the “no support” excuse head-on. Don’t have cheerleaders in your corner? No problem. Fitz reminds you how much she loves you, and shows you how to take charge of your health solo, shut out the noise, and find your people. You're the boss of your body—so own it and get moving.
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SOAPBOX! The Negotiation Ninja – Evan Morgenstein

In this SOAPBOX! episode, Fitz sits down with Evan Morgenstein, CEO of CelebExperts and Renegade Talent MGMT, a sharp negotiator and successful entrepreneur, to talk about the deal-making, knowing your worth, and always being prepared. From playful banter about wearing pink, stellar seats, online dating, and defending Barbie to serious conversations on value in the marketplace, the two share candid stories, clever insights, and plenty of laughs.
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POKE! Healthy Eats are Everywhere

In this snack-size episode, Fitz torches the “healthy eating is hard” excuse. She shows you how to grab smart bites anywhere—grocery store to gas station—plus money-saving produce hacks and flavor moves that make healthy food craveable. Hit play, upgrade your plate, and carry on. 💪🥑️
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POKE! Eat More Potatoes

In this spud-tacular little episode, Fitz serves up a hot take on the misunderstood potato. She crushes the myth that taters are trouble and dishes out the real scoop on their health perks—like vitamin C and more potassium than a banana. Tune in for a no-nonsense nudge to move more, eat smarter, and give this power-packed tuber the respect it deserves.
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Weight Loss Drugs, Water Retention and Plunging Butt Crack Pants

Fitz answers listener questions—weight loss drugs, water retention, eating before bed, anxiety fixes, alcohol, and yes… plunging butt crack pants. She also shares race-announcing ridiculousness, cottonwood weirdness, and getting duped in Minnesota. Plus, clever takes on healthy habits, medications, and keeping workouts productive.
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POKE! Have More Orgasms

In this cheeky episode of The Fitzness Show, Fitz dives into the big health perks of the Big O. From melting stress to boosting heart health, orgasms are more than just fun—they’re fitness! Fitz encourages you to make pleasure part of your wellness routine. Solo or partnered, it’s time to get your happy on and feel better from head to toe.
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SOAPBOX! Sister Hazel's Drew Copeland

Sister Hazel's Drew Copeland (vocalist, guitarist, founder) joins Fitz for a behind-the-scenes look at the band’s wild ride from Gainesville bars to international stardom. Drew dishes on the early days at the University of Florida, what kept the band grounded through decades of touring, and how they built one of the most loyal fan bases in rock—the Hazelnuts.
He also opens up about the personal side of life offstage: his love for family, his naturally introverted nature, and the balancing act of relationships in the spotlight. Hear about other iconic musicians he's worked with, his song-writing process, tour-bus life, plus the story behind his signature shoeless performances. This episode is packed with music, mayhem, heart, and a whole lotta Hazel.
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POKE! Do More Hard Things

In this episode, Fitz inspires you to ditch your comfort zone and chase growth. From heavier lifts to active adventure and crushing life’s curveballs, she combines science and stories that prove every win starts with a struggle.
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POKE! Lose Weight, Even While Injured

Injured? Stuck on the couch? No problem. In this tiny episode, Fitz cuts through the excuses and reveals how to prevent weight gain and continue losing, even while benched.  
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POKE! Drink Up, Buttercup

In this bite-sized episode, Fitz dives into why water is your body’s best friend. From brainpower to biceps, hydration keeps everything running smoother, cooler, and stronger.
She’ll drop fun facts (you're just a big can of soup), share simple tips (keep that bottle close!), and explain why drinking more H₂O could be the easiest upgrade to your health ever. Tune in and sip smarter!
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Body Confidence and Bare Booties

Get ready to laugh, cringe, and get real with Fitz as she tackles body confidence head-on—moonings, mud runs, and all. From battling bulimia to embracing strength over size, Fitz shares raw stories and wise advice to help you ditch the shame and love the skin you’re in.
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POKE! It's OK to Want to be HOT

Vanity isn’t a dirty word! In this pint-sized episode, Fitz dishes on why it’s totally okay to want to be hot. If looking good gets you moving, you’ll still score the real wins—like feeling amazing, performing better, and living your best life. Tune in for a fun, feisty pep talk on why caring about your appearance is actually a powerful form of self-care. Let’s get strong, shiny, and confident!
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Fitness Trackers, Explosive Kitchen Fails and Sexy Dates

Fitz answers your burning questions—from fitness trackers, kitchen and gym fails, progress killers, and spicy date talk.
She also shares powerful stories from her trip to Michigan, celebrates wrapping her book photo shoot, and reminds us to squeeze the juice out of life. It’s fast, fiery, and full of feel-good fuel!
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POKE! Cool Workouts in Summer Heat

In this sizzling episode, Fitz shuts down the classic “It’s too hot to work out” excuse. With temps soaring, she serves up clever ways to keep moving—inside, outside, or in the water. Summer sweat? Totally worth it.
Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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POKE! Every Little Effort Counts

In this teeny-weeny episode of The Fitzness Show, Fitz offers a friendly poke in the chest to remind you that every bit of exercise counts, regardless of your schedule. Discover practical tips to enhance your fitness without dedicating large chunks of time. Start making better everyday choices and aim to be 1% better than yesterday. 

POKE! Fast Food is Fantastic

Think fast food has to be junk? Think again. In this teeny tiny episode, Fitz serves up smart, speedy ways to eat clean on the go—whether you’re hitting a drive-thru, grabbing a grocery-store salad, or nuking some veggies at home. From counter food to canned goods, she’s got clever tips to keep your meals quick, cheap, and healthy. Tune in and rethink what “fast food” really means!
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SOAPBOX! Carbs, Chocolate and Diet Coke with Tara Collingwood

Part of Fitz’s SOAPBOX series, this episode of The Fitzness Show brings back fan-favorite registered dietitian Tara Collingwood for a rapid-fire round of smart, usable health tips.
Tara and Fitz tackle everything from carb confusion and supplement nonsense to the real deal on vegetarian diets. They even dig into the emotional side of wellness, like not stressing over chocolate or feeling guilty about your Diet Coke fix (Fitz-approved!).
It’s fun, informative, and just the boost your brain and body needed.
Check out DietDiva.net and TrufflesByTara.com.
Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
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POKE! Tank Top and Shorts Mandate

Join Fitz for a fun, no-nonsense take on ditching long sleeves and leggings in hot weather. She’s all about feeling strong, staying cool, and embracing your badass limbs while you crush your workouts.
Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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Midnight Munchies, Fitz Fails & Washington DC

From navigating midnight munchies, mentors, to ridiculous Fitzy Fails, this episode of The Fitzness Show brings laughs, lessons, and motivation you don’t want to miss.
Fitz shares wild adventures from D.C.’s powerful museums to the muddy madness of Mud Girl races, answers listener questions, and gives sneak peeks at her latest book projects, new show ideas, and those classic Fitz-style “pokes” that’ll keep you on track.
Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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POKE! You are NOT Old

Get ready for a motivational "poke in the chest" as Fitz pushes you to realize that you are the youngest you'll ever be today. Embrace your potential. If you're settling or making excuses, it's time for a mindset shift. Listen in, and let this teeny tiny episode inspire your fitness journey, no matter your age.
Pokes are here to give you the little shoves you need to do better and be better. Expect to see these itsy episodes more often. 
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Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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Machines vs Free Weights, Night Shift Workouts, and the Gym Cowboy

Fitz is back with answers to your top fitness questions and some wild stories from her latest adventures—including a Mud Girl race, surprise kayaking, and a gym cowboy you’ve got to hear about. She dishes on workout gear (Are machines better than free weights?), warm-ups, her favorite podcasts, staying fit during the night shift, bad breath, and why variety is the spice of sweat. Tune in for inspiration, motivation, and plenty of unexpected fun.
Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.
 
 
 

Boston Marathon Debate: The Great Downhill Controversy

In this episode, Fitz dives into a hot topic within the running community—the Boston Marathon's new qualifying standards for 2027. Runners are abuzz with the controversial changes that enforce stricter times for those competing on downhill courses. Join Fitz and her dynamic panel of guests, including Rudy Novotny, Phil Decker, and Tim Patton, as they share insights, personal stories, and spirited debates on whether these changes level the playing field or pose new challenges for aspiring Boston Marathon qualifiers. This episode is a must-listen for runners and newcomers who want to sound insightful at their next runner's meet-up. Get ready to explore the impact of these new standards and the passion for earning a Boston Marathon spot through speed or charity. 
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Vegas, Fasting Schemes, and Q&A

Fitz spills all the glittery details from her wild trip to Vegas with her bestie Kristi—because what better way to celebrate kicking cancer’s butt than with a Sin City adventure? 🎉
She tackles your burning questions on intermittent fasting (spoiler: she’s not a fan), fasting during cancer, the wackiest marathon costumes she’s seen, how she’s laughed at her own fitness blunders, and smart ways to ease back into exercise after a long break.
It’s a fun mix of celebration, honesty, and no-nonsense fitness advice—just the way you like it. Hit play and let’s roll!
Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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Fargo Marathon Recap

Lace up and laugh along as Fitz recaps the unforgettable Essential Health Fargo Marathon weekend! From her own birthday bash to the spirited Mark Knutson Friday Night 5K, and all the action from the marathon, half, 10K, and kids races—this weekend had it all.
Get ready for inspiring stories of gritty athletes pushing through loss, a Boston qualifier earning their stripes, plus dancing, karaoke, and a whole lot of heart. It’s a celebration of community, courage, and a few off-key karaoke notes. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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Reps vs. Resistance, Recovery & a Viking Run

In this episode, Fitz kicks things off with a Q&A, tackling smart questions on staying happy during hard times, choosing reps vs. resistance, boosting flexibility, and how to recover after a long run. She also shares her low-key birthday celebration, the joy of homemade gifts from her kids, and why she asked her community to work out in her honor. Plus, a muscle-burning recap of the Hildevat Viking-themed obstacle race. As always, grab fresh gear and more at Fitzness.com.Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.
 
 
 

Body Imbalances & Cheat Meals

In this episode, Fitz dives into innovative strategies for strengthening your weaker side, tips for regaining endurance after being sick, and the truth bombs you need about diets that promise everything and deliver squat. Fitz also busts the myth of the so-called “cheat meal” and shows you how to love your favorite foods without sabotaging your progress. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.
 
 
 

Heroes, Haters, and a Whole Lotta Happy

Join Fitz for a fun episode about heroes, book #5, the mean  horrible man,  choosing joy, dancing parties, and the Donna Mother's Day 5K! Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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Hoag OC Marathon Recap, Jeepy and Pink Army

Join Fitz as she recaps the unforgettable Hoag OC Marathon Running Festival 2025. In this episode of The Fitzness Show, you’ll hear inspiring stories like amputee Gavin Boller, crushing his first full marathon in a standard wheelchair, and David Lyman’s bold run in a bomb suit to raise awareness for a noble cause. Fitz also spotlights the Mud Girl Pink Army Foundation, shares updates on her beloved Jeepy, and celebrates the electric energy of the OC running community. It’s a fast-paced, feel-good ride through one of SoCal’s most inspiring events.
Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.