The Fitzness Show

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. 
Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now!
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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. 
Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now!
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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. 
Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now!
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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. 
Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now!
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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. 
Order signed copies of You. Supercharged! and the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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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.
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 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. 
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.
 

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. 
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.
 
 
 
 
 

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.
 Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. 
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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.
 
 
 
 
 
 
 
 
 

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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Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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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. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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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. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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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. 
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.
 
 
 

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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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.
 
 

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!
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.
 

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. 
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.
 
 
 
 

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. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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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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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.
 
 

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. 
Order signed copies of the Healthy Cancer Comeback Series books at Fitzness.com - on sale now!
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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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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.
 
 

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. 
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.
 

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. 
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.
 

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.
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.

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. 
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.

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. 
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.

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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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.

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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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.

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.
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.

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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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.
 

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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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.
 
 

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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Visit Fitzness.com for referenced content like the Exact Formula for Weight Loss, free workout videos, Fixing Your Life with Fitzness, books, and more.
 

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.
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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.
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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.
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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.
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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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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.
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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!
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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. 
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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. 
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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. 
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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. 
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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.
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Coffee vs Tea, Vibration Machines and Marathon Training

Join Fitz for a fast-paced Q&A packed with real talk and real answers. Are vibration machines legit or just gimmicky hype? Should your marathon training focus on time or miles? Is coffee better than tea? Fitz spills the tea (and maybe the coffee), dishes out smart run-walk tips for easing back into running, and helps you gauge your workout intensity like a pro. It’s fun, it’s feisty, and it’s all fitness. Don’t miss it!
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Hoag OC Marathon - Final Race Weekend Instructions

Get ready to crush the Hoag OC Marathon weekend! Fitz Koehler and the crew — race director Gary Kutcher, marketing boss Adrienne James, and fellow Team Noisy announcer Rudy Novotny — are breaking down everything you need to know: parking, shuttles, hydration stations, bib pickup, expo fun, kids’ races, the Run Club Community Social, and more.
If you're running, cheering, or just showing up for the party, this episode is packed with insider tips to help you rock race weekend like a pro. Tune in and get ready for an epic OC experience!
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Boston Marathon, Bibs and a Brawl with Kathrine Switzer

In this powerful rerelease episode of The Fitzness Show, Fitz Koehler chats with Kathrine Switzer, the trailblazing runner who made history as the first woman to officially run the Boston Marathon in 1967. Switzer shares how she shattered barriers in sports, sparked change for women in athletics, and continues her mission through 261 Fearless—empowering women worldwide through running. 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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20+ Things You Should Never Say to a Cancer Patient

In this episode, FItz is diving into a wildly important (and slightly cringey) topic: "20+ Things You Should NEVER Say to a Cancer Patient." Seriously, just... don’t. Having battled breast cancer like a boss, Fitz dishes out the real deal on chemo, radiation, surgeries, and all the eyebrow-raising things people say along the way. It's raw, it's real, it's occasionally ridiculous—and yes, you’ll laugh while learning.
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Crash Course in Positivity

In this episode of The Fitzness Show, Fitz Koehler shares the story of her car crash with a reckless lunatic and why she’s still choosing to smile. It’s all about perspective, baby! She also tackles your listener questions—from smart pre-race stretches to fueling right and keeping those hamstrings happy. Real talk, a little sass, and a whole lot of motivation. Tune in! 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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From Hottie Body to Hot Mess (Briefly!)

In this episode of The Fitzness Show, Fitz dishes on chemical peels, her broken dress, hoochie stuff, Gator basketball, strength training, monthly fitness challenges and dancing, and gives a sneak peek at her upcoming fitness and weight loss book. It’s bold, fun, and full of fire—just like Fitz. Tune in! 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! Money, Muscles & Mindset with Sherman Merricks

In this high-energy episode of The Fitzness Show, Fitz Koehler sits down with Sherman Merricks of Lasso Framework—a gym owner turned wildly successful entrepreneur with wisdom that packs a punch.
Sherman reveals 10 powerful truths that will change the way you think about health, business, relationships, and money. From mastering your mindset to spending smarter and leading with kindness, Sherman’s advice is the kind of real talk we all need (delivered with plenty of laughs and straight-shooting charm).
Whether you're hustling to build a better bank account, travel more, become debt-free, or just want to win at life, this episode is your playbook. Don’t miss this bold, heartfelt, and insanely useful conversation that’ll leave you fired up and ready to crush 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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Cortisol, Thyroid & The Truth About Weighted Vests & Foam Rollers

Join Fitz for a powerhouse Q&A session where she tackles your burning fitness and health questions! In this episode, she breaks down the truth about lowering cortisol, navigating thyroid challenges, managing weight gain on a gluten-free diet, and making the most of weighted vests—without the risks. Plus, she dives into the game-changing benefits of foam rolling and how to do it right. Get ready for expert advice, no-nonsense solutions, and a dose of Fitz’s signature energy to keep you moving forward! 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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DEXA Scan 101: What It Measures & Why It Matters

Get ready to ditch the guesswork and dive deep into the science of you! On this episode of The Fitzness Show, Fitz Koehler teams up with Ann Collette from DexaFit Gainesville to break down the magic of DEXA scans and other cutting-edge fitness tests. Forget outdated BMI charts—these tests spill the real tea on your body composition, bone density, and metabolic rate so you can fine-tune your fitness game like a pro.
Fitz and Ann dish on how affordable and accessible these tests are across America, making it easier than ever to set smarter goals and crush them. Whether you’re looking to lose fat, gain muscle, or just get a clearer picture of your health, this episode will show you why knowledge is power—and why scanning your bod might just be the fitness cheat code you’ve been missing! Hit play now and take control of your fitness future! 🚀💪
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SOAPBOX! Insider Tips from a PR Mastermind Rob Bailey

Join Fitz for a dynamic and insightful conversation with PR powerhouse Rob Bailey of Brand Stand. With over 25 years of experience in public relations, Rob unpacks the secrets of effective communication, powerful networking, and the art of living authentically. Explore the power of listening, the magic of following your passions, and why authenticity is the ultimate game-changer—personally and professionally. They also sprinkle in plenty of humor as they swap stories about their love for animals, pet peeves, and favorite media outlets. 
Equal parts entertaining and enlightening, this episode is perfect for anyone looking to elevate their fitness journey, sharpen their social skills, or simply enjoy a fun, engaging chat. Tune in as Fitz and Rob share strategies for living fully, connecting meaningfully, and finding joy in every step of the journey!
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Fitzy Mini: Abs, Injuries & Indulgences

In this episode, Fitz tackles listener questions on sculpting a six-pack without sit-ups, squeezing in effective workouts for even the busiest schedules, and mastering nutrition—even if you hate cooking. She breaks down the power of high-intensity exercises, shares simple strategies for eating healthier as a non-cooker, and spills the beans on her go-to running shoe, guilty pleasure foods, and the most cringe-worthy fitness injury she’s ever suffered. Tune in for expert advice, a few laughs, and plenty of motivation to keep you 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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Gasparilla, Donna, Mayhem & Mischief

Join Fitz Koehler as she spills the details of her wild February adventures along the East Coast! From the Publix Gasparilla Distance Classic and the Donna Marathon to travel hiccups, playful pups, pirates, unexpected injuries, surprise nudity in the park, snow, and so much more—this episode is packed with stories you won’t want to miss!
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Publix Gasparilla Distance Classic PreRace Instructions

Gather 'round as the Publix Gasparilla Distance Classic race director and race announcer Fitz Koehler set sail on a prerace adventure! We’ll be spillin’ the treasure map to race weekend—coverin’ everything from the expo booty to start times, parkin’ spots, medals shinier than a pirate’s doubloon, and the grand post-race revelry!
Don’t be marooned without the info ye need—join us, or be prepared to walk the plank of confusion! Arrr!
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Fitzy Mini: Food vs Cardio for Weight Loss

Join Fitz Koehler on The Fitzness Show as she smashes fitness myths, reveals why food beats cardio for weight loss, and shares the power of strength training. Get listener Q&As, marathon favorites, and a dose of Fitz’s signature energy and motivation. Fun, fast, and full of fit facts! 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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Confessions of a Male Stripper: Black Diamond Tells All

Join Fitz Koehler for a wild and hilarious chat with Brian, aka Black Diamond—an exotic dancer, showstopper, and all-around entertainer. From his Jacksonville roots to dazzling audiences worldwide, Brian spills the secrets of the male revue world, his crazy adventures abroad, and how he stays fit and sexy despite less-than-rigid eating habits. Buckle up for laughs, behind-the-scenes stories, and a whole lot of fun! Mature themes—adults only! 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 2025 Recap - Pink Highlights & Noisy Love

Lace up and tune in as Fitz Koehler, your noisy race announcer, takes you inside the unforgettable Donna National Marathon to Finish Breast Cancer Weekend! Joined by Amanda Napolitano, Executive Director of the Donna Foundation, they share their favorite moments—from the buzzing Expo to the inspiring fundraising dinner. This episode is packed with heart, hustle, and a whole lot of pink!
Hear incredible stories from cancer survivors and passionate runners, all coming together for a cause that truly matters. Whether you ran, cheered, or just love a good dose of inspiration, this recap is pure motivation. Let’s 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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SOAPBOX! Unlocking Peak Performance with LEORÊVER’s CEO, Jonathan Oe

Join Fitz Koehler for an inspiring chat with Jonathan Oe, CEO of LEORÊVER. Discover how he turned passion into a thriving athletic apparel brand, creating top-tier compression gear for everyone from pickleball players to endurance athletes. Jonathan shares his journey from bankruptcy to the big time, plus three game-changing success tips. Tune in to explore the power of compression wear, American-made quality, and performance-driven style! 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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Melissa's Boston Marathon Pooptastrophy

Join Fitz Koehler as she welcomes Melissa, a brave and funny marathoner willing to share her unforgettable Boston Marathon experience. Melissa tells the God-awful tale of pooping her pants (in a very big way) while running the most iconic race in the world. It's hilarious and stomach-churning while offering some insight so the same things don't happen to you.
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Actor Colin Egglesfield Unfiltered: Testicular & Prostate Cancer

Join Fitz Koehler on The Fitzness Show for a powerful, no-holds-barred conversation with actor, model, marathoner, and triathlete Colin Egglesfield. You know him from All My Children, Melrose Place, Something Borrowed, and more—but today, he’s sharing a story far bigger than Hollywood.
Colin is battling cancer for the third time. After overcoming testicular cancer in his 30s, he was diagnosed with prostate cancer at 50. He gets real about the emotional and physical toll, discussing things NOBODY ELSE will talk about, and even takes Fitz through the Kegel exercises he’s doing for rehab.
Beyond his personal journey, Fitz and Colin dive deep into why so many super-fit people like them are facing cancer, exploring possible causes and controversial treatments like ivermectin. This episode is about resilience, knowledge, and taking control of your health. Tune in for wisdom, laughs, and some seriously eye-opening discussions—because nothing, not even cancer, is slowing Colin down. 💙🏃‍♂️ 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 Pre-Race Instructions

 
Join Fitz and Amanda Napolitano, race director of the Donna National Marathon to Finish Breast Cancer, for an insider’s guide to race weekend! From Friday’s beachside Shakeout Run with Olympian Joan Benoit Samuelson to an engaging health and wellness expo featuring Mayo Clinic experts, the weekend is packed with inspiration. Saturday brings the 5K and Donna Dash at Jacksonville Jaguar Stadium, leading up to Sunday’s grand finale—the marathon, half marathon, 100-mile Ultra, and Pete's Donna Bar Crawl. Celebrate survivorship, resilience, and camaraderie at this powerful event. Whether you're a first-timer or a seasoned runner, tune in and get excited about the magic of Donna Marathon Weekend. 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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Hydration, Protein, and Gut Health: FAQs with Tara Collingwood

Join Fitz and Tara Collingwood, the "Diet Diva," for a lively chat on nutrition. They bust diet myths, tackle supplements, and dish on everything from bone broth benefits and protein needs to gluten-free trends and gut health. Discover eye-opening insights on insulin resistance, vegan protein, and why chocolate might not be off-limits. With humor, stories, and science, this episode offers practical tips for building a leaner, healthier body—minus the fads. Perfect for anyone looking to elevate their fitness with trusted nutrition advice! 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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Fitzy Mini: Naughty & Pathetic Triathletes

Join Fitz Koehler for a laugh-out-loud mini-episode where she dives into the "Pathetic Triathletes Group" to share hilarious, cheeky comments that’ll make you blush and giggle prompted by "Things you can say during a triathlon and also in the bedroom." She also shares details on her most pathetic triathlon ever. 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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Defying Death: From No Pulse to New Purpose

Join Fitz Koehler for an inspiring episode featuring David Gehr, a dedicated runner and one of Fitz's beloved Hotties. David shares his powerful journey of surviving sudden cardiac arrest, the swift life-saving actions of his family, and how his commitment to fitness fueled his remarkable recovery. This heartfelt story highlights the life-changing power of health and resilience. Tune in for a dose of inspiration and a reminder of why prioritizing well-being matters. 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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Fitzy Mini: Breaking Bad (Habits) & Joint Care

Join Fitz as she tackles your questions on joint-friendly exercises, mastering Strong 25 reps, breaking bad habits, and the power of strength training!
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Bomb Suit Marathon

Brace yourself for an explosive episode as Fitz Koehler, race announcer for the OC Marathon, chats with David Lyman, a retired Navy EOD Technician, who’s gearing up to run the marathon in a 74-pound bomb suit! Yep, you heard that right—he’s running for the EOD Warrior Foundation and bringing the boom to the race. David dives into his high-stakes Navy adventures and how he's prepping for this epic challenge. Get ready for laughs, inspiration, and a story that’s truly the bomb! Don’t miss this dynamite conversation!
Visit OCMarathon.com to donate to David's fundraising effort. 
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Fitzy Mini: Schedule Workouts & Spice Up Pool Training Like a Pro

Fitz answers listener questions, sharing creative ways to keep your swim workouts exciting and guidance on how often you can do cardio, strength, flexibility, and balance training. She also addresses finding a solution for bursitis. Whether tackling hip issues or looking for the next marathon, Fitz has the insights to elevate your fitness journey. 
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50 Shades of Kai: The REAL Magic Mike

Join Fitz Koehler as she chats with Kai, a professional exotic dancer from the male revue group 50 Shades of Men. Get an inside look at the high-energy, athletic world of male dancers as Kai shares surprising stage stories, his fitness secrets, and what it’s like to shatter stereotypes. From bodybuilding to the spotlight, Kai’s journey is packed with surprises, heartfelt insights, and inspiration. Tune in for an unforgettable conversation that’ll leave you smiling, and stick around for his communication tips and song suggestions for your playlist! Come back soon for an episode featuring Kai's dance colleague, Black Diamond. 
Follow Kai on Instagram @MikeSayasith
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2025: Your Era of Strength

Ring in the New Year with a bold declaration: 2025 is your Era of Strength. Join Fitz Koehler as she inspires you to own your choices, transform your body and mind, and discover how to harness mental resilience and joy with a balanced approach to health and wellness. Whether finding the right workout routine or learning to choose happiness amid life's challenges, Fitz motivates you to accelerate your personal growth. Tune in for actionable insights, from the Strong 25 Challenge to preparing for bold new athletic endeavors, and make 2025 a landmark year.
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Christmas and Holiday Cheer with Fitz & Rudy

Join Fitz and her announcing bestie, Rudy Novotny, for a festive holiday episode of The Fitzness Show! Laugh along as they share heartwarming Christmas tales, favorite traditions, and unforgettable gifts. Whether you're wrapping presents or relaxing by the fire, Fitz and Rudy will fill your season with cheer and a dash of nostalgia. Merry Everything from The Fitzness Show! 🎄
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Running the South: Bridges, Rockets and Beaches

Join Fitz for a whirlwind recap of the Enmarket Savannah Bridge Run and Rocket City Marathon in Huntsville, Alabama! From surprises to speed to epic costume contests and heartwarming runner moments, it's all the fun and feels you love. Plus, get the scoop on upcoming events like the Clearwater Marathon Running Festival, Donna Marathon Weekend, and Publix Gasparilla Distance Classic.
Whether you're a racing pro or just lacing up, this episode will have you dreaming of finish lines and road trips! Click here for race discount codes!.
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Fitzy Mini: Do Fat Cells Care If You Sweat?

Think you need to sweat buckets for a workout to count? Think again! Fitz spills the truth about what really matters when it comes to exercise progress—and it’s not just about getting drippy. She busts the myth of spot reduction, breaks down the surprising science of fat cells, and reveals how fat loss actually works.
Fitzy Minis are short, sweet, and to the point! Have a question or topic you'd like covered in a Fitzy Mini or full-sized podcast? Contact Fitz at Fitzness.com or send a DM to @Fitzness on Instagram!
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Fitz's Healthy Holiday Gift Guide 2024

In this merry little episode, Fitz Koehler unveils her Healthy Holiday Gift Guide, packed with goodies to make your loved ones grin (and feel great). From stylish compression gear and high-protein snacks to inflatable hot tubs (yes, really), Fitz has ideas to delight everyone on your list. She’s even got tips for pampering your pets! Tune in for fun, health-happy gift ideas that’ll make this season merry, meaningful, and full of cheerful surprises! 
Check out the complementary Holiday Gift Guide with shopping links on Fitzness.com
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2X Badwater Champ Ashley Paulson and The World Marathon Challenge

Seven Marathons on Seven Continents in Seven Days with one of the most accomplished and delightful ultra runners on earth. Two-time Badwater Champion Ashley Paulson takes us around the world, sharing incredible experiences, from breaking world records in Antarctica to overcoming excruciating pain in Columbia. She opens up to Fitz about peeing in public with her girl squad, luxurious travel accommodations, her marathon in Birkenstocks crisis, and surprising details about which runners stuck with it and who dropped out. 
We finish with Ashley's communication tip and song suggestions to make your playlist more fun this time of year. 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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Fitzy Mini: Race Day Superstitions

Join Fitz Koehler as she delves into the peculiar world of race day superstitions. Discover the quirky rituals and unique practices runners and walkers undertake before hitting the starting line. From the widespread belief of not wearing a race shirt before crossing the finish line to personal stories of carrying lucky items, Fitz shares hilarious and thought-provoking anecdotes from her community.
Fitzy Mini is a newer, SHORTER version of The Fitzness Show. 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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Healthy Thanksgiving Game Plan: Stay Fit While Feasting

Stay healthy, happy, and in control this Thanksgiving as Fitz Koehler shares fun, practical tips for managing family chaos, enjoying your favorite foods without guilt, and staying active with festive fitness ideas like turkey trots.
Whether you're celebrating solo or with loved ones, Fitz’s advice will help you tackle stress, stay connected, and make the holiday meaningful—all while keeping your fitness goals on track. Tune in for a quick burst of motivation to enjoy Thanksgiving to the fullest!
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