The Fitzness Show

15 Questions: Fitz’s Fitness, Food, and Behind-the-Mic Secrets

Fitz Koehler spills the tea as she answers 15 fan questions about fitness, nutrition, race announcing, career, and life behind the microphone. Get the inside scoop on her favorite workouts and meals, biggest health lessons, World Cup obsession, a Fourth of July river rescue, and plenty of personal stories you won't hear anywhere else.
You'll laugh, learn, and leave with practical tips to get fitter, tougher, and more disciplined—plus a reminder that asking for help isn't weakness... It's smart.
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Q&A: Running Snobs, Strong Bodies & Mental Toughness

Fitz Koehler tackles listener questions on running etiquette, strength training (Nautilus machines vs. free weights), nutrition trends, boosting energy, and the valuable lessons she learned during chemotherapy. Packed with practical fitness advice, personal stories, and inspiring listener victories, this episode is equal parts informative and motivating.
You'll also get behind-the-scenes fun from announcing Mud Girl in Flint, a laugh-out-loud boot fiasco, family adventures, great book recommendations, and Fitz's signature encouragement to embrace discipline, celebrate community, and make the most of every day.
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World Cup Lovefest, Working Around Injuries & Reset Days

Fitz is back with funny, fast-moving travel tales, rowdy World Cup crowds, Mud Girl adventures, and listener weight-loss wins worth celebrating.
Plus, she dishes out practical advice on tracking calories without fooling yourself, training around aches and pains, using reset days wisely, and the everyday routines that keep her healthy, happy, and getting things done.
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Q & A: Ab Training for Real Results, Plant-Based Lunches & More

Fitz Koehler tackles a fast-paced Q&A covering how to lose belly fat, plant-based lunches, ab training for real results, and managing your mindset after you reach your goal weight. She also shares stories from the MUDGIRL, the Rocky movies, sharp communication tips, and practical motivation to help you get fitter, stronger, and more confident.
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Fargo Marathon Race Recap 2026

Fitz Koehler takes you behind the microphone at the Essentia Health Fargo Marathon, reconnecting with old Fargo friends, paying tribute to beloved founder Mark Knutson, and sharing the funny, chaotic, and heartwarming moments that only the race announcer gets to witness.
From cancer and stroke survivors to an 87-year-old ultrarunner and a brain-tumor survivor chasing the finish line, Fitz celebrates the extraordinary people who make race weekend unforgettable. Add in incredible volunteers, lifesaving medical teams, electric finish-line energy, and a few memorable after-party adventures, and you've got a front-row seat to one of America's most inspiring marathon weekends.
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Knocked Out but Not Down: Inside a Pro Bull Rider’s Comeback

Fitz Koehler sits down with former professional bull rider Nick Morrison for a wild ride through the grit, glory, and danger of rodeo. They dive into the elite athleticism behind professional bull riding, the mental chess match between rider and bull, and what it really takes to survive eight of the toughest seconds in sports.
Nick also opens up about the devastating head and spinal injuries that nearly ended his life, the resilience that fueled his comeback, and the powerful lessons behind his bestselling book, Knocked Out But Not Down. Blending hard-earned wisdom with humor, he shares why attitude, work ethic, and the willingness to get back up after life throws you to the ground are the keys to lasting success.
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Robot Mode: How to Show Up Even When You Don't Want To

Fitz Koehler unleashes “Robot Mode” — the no-excuses mindset that helps you shut down the drama, silence the feelings, and show up anyway for workouts, work, nutrition, sleep, and the people you love. From powering through illness to crushing live race announcing gigs, Fitz shares real stories, practical strategies, and the discipline hacks that keep her moving when motivation disappears.
She also dives into smart nutrition, sleep habits that actually matter, fitness-industry frustrations, and her new book, You. Supercharged! The Exact Formula for Fitness, Weight Loss, and Longevity. Along the way, expect quick laughs, communication tips, behind-the-scenes stories, and a powerful reminder that consistent action beats feelings every single time.
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The Donna MD5K, Saucy Giveaways & Cocodona 250

Fitz recaps the sold-out Donna Mother’s Day 5K featuring cancer survivors, firefighters, mascots, fun race-day moments, and plenty of inspiration from the crowd. She also shares highlights from her Mother’s Day with her kids.
The episode takes a bold turn as Fitz tackles sex-positive wellness and her headline-grabbing vibrator giveaway, celebrates Rachel Entrekin’s jaw-dropping Cocodona 250 victory, and honors the life of friend Kelly Ryan with heartfelt reflection. Along the way, Fitz delivers the tough-love reminder listeners need: raise your standards, expect more from yourself, and go chase a bigger, healthier, more meaningful life.
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OC Marathon Announcer Recap, Meta Glasses & Dried Fruit

Fitz Koehler recaps an action-packed Hogue OC Marathon weekend, from VIP events and the massive Kids Run the OC to packed expos, dusk 5Ks, and the sold-out half and full marathons.
She shares behind-the-scenes stories about announcing with Rudy Novotny, finish-line moments, and first-time marathoners, quirky race characters, and practical tips on nutrition, cramping, and race-day gear.
The episode also answers listener questions on dried fruit, gym hand dryers, and metaglasses.
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SOAPBOX! Staci Swiderski on Grit, Growth, and Getting in the Right Rooms

Fitz Koehler sits down with powerhouse entrepreneur Staci Swiderski—host of She Decides podcast, founder of a thriving surrogacy and egg-donation agency, Family Source Consultants, and creator of the She Decides luxury jewelry line—for a no-fluff conversation that delivers serious impact.
Together, they break down ten game-changing life rules—owning your choices, shutting down negativity, building a team that actually moves the needle, getting in the right rooms, and leading with kindness and gratitude like it’s your secret weapon.
This episode hits hard with real talk and real stories—resilience, motherhood, setbacks, comebacks, and the grit it takes to build something meaningful. Staci's scrappy rise and straight-shooting advice don’t just inspire—they give you a clear path to think bigger, act smarter, and level up your life starting now.
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Inside the Sold-Out Donna Mother's Day 5K

Fitz Kohler and Donna Foundation executive director Amanda Napolitano preview the sold-out Donna Mother’s Day 5K in Riverside, Jacksonville. They discuss race logistics (packet pickup, parking, start times), survivor celebrations, pushed athletes, merch, hydration, volunteer opportunities, and fundraising—plus a tribute to Jeff Galloway and highlights from Amanda’s Boston Marathon experience.
Listen for key race-day tips, donation info, and community stories that underscore why this event is both a joyful celebration and an important fundraiser for families affected by breast cancer.
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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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Nike Drama, Late Night Cravings & Wedgies

Fitz Koehler brings the heat in this high-energy episode packed with juicy gossip, wild race-day stories, and a bold take on Nike’s controversial Boston banners. She mixes laugh-out-loud personal moments—including a finish-line wardrobe malfunction—with insider reactions, and no-nonsense advice.
Listeners walk away with practical strategies for weight-loss audits, beating late-night cravings, training smarter as the body ages, and shutting down negative self-talk for good.
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Gym Jerks, Q & A, & Savannah Women's Half

Fitz Koehler delivers no-BS fitness advice—how to crush a 15-minute hotel-gym workout, fix the form mistakes that quietly sabotage results, and conquer the exercises most people are missing out on. She also shares a straight-talking take on why people stay overweight, plus a quick life communication tip and a feel-good song to send you out on a high note.
Then she dives into listener questions and brings the fun from the Savannah Women’s Half Marathon—race-day highs, an unexpected caterpillar cameo, and a full-on champagne celebration.
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Sciatica Smackdown & Ice Hockey Hype

Another fab Fitz Koehler Q & A, plus gossip session. Learn how to fuel long training days without overdoing it, why mixing cardio machines keeps your body guessing, and how to kick sciatica to the curb with hip mobility and glute strength.
Then it’s game time with the Jacksonville Icemen—leading waves, hyping contests, and honoring survivors with signature, high-voltage energy.
She also shares a hilarious 20-pound chicken demo (yes, really) to show how much weight impacts your body, plus her bold “21 rounds” mission—trading chemo misery for fearless adventures.
Wrap it up with event updates, a quick communication gem, a song pick, and your invite to meet Fitz in the wild—where the hugs are real, and the volume is not negotiable. 🎤🔥
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How Michael Jones Knocked Out Parkinson's

Fitz Koehler talks with Michael Jones, who lost 100 pounds and built elite fitness—long before Parkinson’s ever entered the picture.
When it did, that fitness changed everything. Because he was so strong, capable, and conditioned, Michael qualified for a trial procedure that has nearly shut down his tremors and muscle tightness—something he likely wouldn’t have been eligible for otherwise.
This is the payoff of doing the work before you need it. Fitness didn’t just transform his life—it gave him a fighting chance when it mattered most.
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Finish Line Fiascos: When Lead Vehicles and Spectators Steal the Podium

Marathon DRAMA! Fitz Koehler and Rudy Novotny break down the wildest race-day chaos making headlines — elite runners sent the wrong way in Atlanta, finish-line interference in L.A., and a race official in China literally stopping the winner. Yep… you can’t make this stuff up.
They dive into how lead cars, course marshals, and over-excited spectators turned big races upside down, what it cost the athletes emotionally and financially, and why these mistakes should never happen at this level.
Drawing from their own experiences as race professionals, Fitz and Rudy share behind-the-scenes insight on how things can go wrong, why tighter course control matters, and how races can improve without forgetting that humans — even the good ones — sometimes make honest mistakes.
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Q & A, ER Drama, and TV Stuff

Fitz Koehler fires through listener questions on training after hernia surgery, the truth about midlife weight gain (it’s not just menopause), and why nutrition, sleep, and discipline still decide everything. She shares how to fuel early workouts, keep muscle as you age, rebuild strength after cancer one percent at a time, and drop fat while building muscle for real, visible abs.
Plus: easy at-home and in-bed exercises, behind-the-scenes stories from speaking stages and TV, an ER scare, and one must-follow rule for communicating with your doctors. 
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Planks, Proper Form, Q &A, and a Medical Mystery

On top of answering listener questions, Fitz uncovers a lingering medical mystery (with a lesson learned the hard way), shares the slightly creepy vibes of an oncology checkup, and then cranks the volume back up for the upcoming Jacksonville Icemen’s Whiteout for Cancer night. Listener questions target proper form, planks, abs, glutes, and cardio!
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Jeff Galloway Tribute & Gasparilla Behind the Scenes

Fitz opens with tough news and a straight-from-the-heart tribute to Jeff Galloway — the coach who flipped the script on endurance sports and made finishing lines feel possible for everyday people. She reflects on his generosity, his grit, and the quiet but massive ripple effect of a man who helped millions move forward one smart interval at a time.
Then it’s straight into the action with a behind-the-scenes blast from the Publix Gasparilla Distance Classic — book signings, dog races, Black Girls Run magic, mic glitches, a retiring race director, and nonstop hugs with athletes. Fast. Funny. Heartfelt. All Fitz.
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Publix Gasparilla Distance Classic: PreRace Instructions Show

Fitz and her race director, Susan Harmeling, deliver final pre-race instructions for the Publix Gasparilla Distance Classic, covering the expo, packet pickup rules, race schedules, wave starts, aid stations, finish-line procedures, and post-race festivities.
The episode also highlights special events—Pepper Jack’s Hot Diggity Dog Walk, the Shake-Out Run, mascot antics—parking and safety tips, medal and gear logistics, volunteer and charity impact, and practical advice to make race weekend smooth and fun.
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Q&A: Pacing, Quickie Workouts, and Panic at the Gym

Fitz Koehler tackles listener questions on everything from race pacing and the truth about 10,000 steps to sunscreen ingredients, cold-weather running, peptides, quick full-body workouts, and how to stop feeling intimidated at the gym. She also shares smart strategies for staying motivated, recovering when you’re completely wiped out, and bouncing back without falling off track.
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Not the Donna Recap: Fitz Behind the Scenes

Fitz Koehler takes you behind the scenes of Donna National Marathon weekend—and heads up: this is not the official Donna post-race recap. This is the unfiltered, behind-the-curtain version, packed with backstage announcer antics, volunteer love, book signings, VIP dinners, and a brutally cold race day full of big emotions and bigger energy.
She celebrates survivors, shares unforgettable encounters, and spills the funny, heartfelt, chaotic highlights that made the weekend pure magic—plus wardrobe battles, smart cold-weather racing tips, and a reminder to support the Donna Foundation.
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Soapbox Showdown: Biohackers & East Asian Wisdom

Fitz Koehler hosts a lively Soapbox episode with Matt Hampton and Tom Ingengo from the Irreverent Health podcast. They rant on topics they're passionate about: including resisting fad diets, embracing discomfort, questioning biohacking culture, the value of traditional East Asian medicine (acupuncture and cupping), the importance of time and consistency, and practical planning (PACE).
The conversation blends humor, real-life anecdotes, science, and actionable wellness ideas, urging listeners to take responsibility for their health, adopt sustainable habits, and prioritize meaningful routines.
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Donna Marathon Recap: Cold Race. Warm Hearts.

Fitz Koehler and Donna Marathon Weekend race director Amanda Napolitano are back to dish on all the Donna National Marathon magic — from the brutal icy temps to the heart-melting finish-line moments that had everyone cheering, crying, and hugging strangers like long-lost cousins.
They relive the wild ultra race drama, the electric energy that carried runners across the line, and the incredible volunteers and community members who basically said, “Cold? Cute. We’re doing this anyway.” You’ll hear standout moments, inspiring finishers like adaptive athlete Heather Cohen, and the powerful tributes from runners racing in honor of loved ones.
Plus: start-line shenanigans, fundraising wins, and what’s coming next for Donna events. It’s a fast, fun, emotional victory lap celebrating grit, heart, and a weekend that proved once again… this race is so much bigger than running.
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POKE! Quitter's Day Wake-Up Call

Fitz says that there's a time to QUIT and a time to GO ALL OUT! Know the difference, and don't be part of one of the WORST statistics. 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 Marathon Survival Guide with Fitz & Amanda

This special episode of The Fitzness Show is dedicated to The Donna National Marathon to Finish Breast Cancer weekend. Join Fitz, who is the race announcer for this event, and race director Amanda Napolitano as they spill all the tea so you can show up cool, calm, and ready to CRUSH:
where to be & when (no wandering in circles)
parking without the panic
course details so nothing surprises you
post-race party plans (VERY important)
expo, speakers, shopping & all the good stuff
Special guest Chris Twiggs pops in for some top-notch guidance on dressing for and running in the cold temps!
Come for the info. Stay for the laughs. Your smartest race weekend move starts with hitting “play.”
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POKE! Escape to Florida for The Donna & Gasparilla

Fitz Koehler amps up listeners as the race announcer for two of Florida’s most iconic events — the Donna National Marathon to Finish Breast Cancer (Jan 31–Feb 1) and the Publix Gasparilla Distance Classic (late February). From meaningful miles to full-throttle marathons, these weekends deliver serious heart… and at Gasparilla, a full-blown pirate party to match. Fitz shares why these races hit different, who belongs at the starting line, and how showing up — any distance, any way — can light a fire. Fair warning: motivation ahead. 🏴‍☠️💥
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Cancer, Community, and Calling B.S. with Matthew Zachary

Fitz Koehler sits down with Matthew Zachary—her “Matato”—a 30-year brain cancer survivor, founder of Stupid Cancer, host of the Out of Patients podcast, and the voice behind the upcoming book We the Patients.
What unfolds is raw, sharp, and unexpectedly hopeful. They dig into what life after diagnosis really demands, why young adults with cancer have been overlooked for far too long, and how the system still manages to fail people when they’re most vulnerable. There’s talk of big ideas, bold solutions, and a few deeply personal moments that stop you in your tracks.
It’s honest. It’s provocative. And it just might change how you think about survivorship, advocacy, and who actually holds the power. Buckle 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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POKE! Put Your Foot Down

Tired of tolerating the status quo? Good! There’s a moment when something finally clicks—and ignoring it isn’t an option anymore. This is about that moment, what to do next, and why real change doesn’t come from comfort. No hype, no hand-holding… just the nudge that gets you moving and the mindset that keeps you there.
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POKE! Fitness Is Not Accidental

Fitness doesn’t just happen—it’s built, one decision at a time. No hype, no magic, just choosing better more often and actually showing up.  The plan, the workouts, and the guidance are ready when you are—now make the call and let’s get to work.
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POKE! Walk & Talk Meetings

Most conversations happen sitting down—but they don’t have to. Walking while talking
improves focus, boosts energy, and supports your fitness—without requiring extra workout time.
No pressure. No intensity. Just a simple habit that fits real life and adds up fast.
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Mission 2026: Age Backwards

This episode lays out the real anti-aging playbook—strength as your fountain of youth, smart nutrition (no diet nonsense), hydration, sleep, mental health, and the four pillars that actually keep you strong, mobile, and balanced for life.
Plus, real talk: I rang in the New Year like a champ, paid the hangover tax, and bounced back—because perfection is overrated and consistency always wins.
If you’re ready to feel younger, stronger, and more energized without living like a monk, hit subscribe and come get supercharged—one honest, kick-in-the-pants episode at a time.
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Meet Danni Duncan- Fitz's Australian Fitness-Preaching Cancer-Crushing Twin

Is Danni Duncan the Australian Fitz… or is Fitz the American Danni? Either way, this conversation crackles. From teaching fitness to staring down colon cancer, Danni shares how strength training, tiny daily wins, and unapologetic tough love carried her through diagnosis, chemo, and the climb back to running, motherhood, and real life with four kids.
Nothing is sugar-coated. Expect straight talk on colonoscopies, processed meats, excuses we tell ourselves, and what it actually takes to keep moving when life gets heavy.If you need proof that hard things are survivable—and motivation to stop negotiating with yourself—this episode will light the match.
Follow @Danni.Duncan_ on Instagram
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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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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.
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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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.