The Fitzness Show

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

Wed, 08 Jul 2026 14:45:37 -0400

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

Fri, 03 Jul 2026 10:34:22 -0400

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

Fri, 26 Jun 2026 09:49:53 -0400

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

Sat, 13 Jun 2026 20:48:46 -0400

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

Sat, 06 Jun 2026 09:04:06 -0400

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

Thu, 04 Jun 2026 07:50:59 -0400

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

Fri, 22 May 2026 21:31:14 -0400

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

Thu, 14 May 2026 06:59:04 -0400

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

Fri, 08 May 2026 10:25:30 -0400

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

Wed, 06 May 2026 09:47:35 -0400

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

Wed, 06 May 2026 09:43:39 -0400

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

Wed, 29 Apr 2026 10:40:10 -0400

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

Thu, 23 Apr 2026 07:41:16 -0400

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

Tue, 14 Apr 2026 20:50:36 -0400

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

Wed, 08 Apr 2026 21:34:36 -0400

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

Fri, 03 Apr 2026 01:01:00 -0400

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

Thu, 26 Mar 2026 07:39:58 -0400

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

Sun, 15 Mar 2026 15:39:29 -0400

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

Fri, 06 Mar 2026 07:21:02 -0500

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

Fri, 27 Feb 2026 18:53:01 -0500

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

Wed, 18 Feb 2026 21:40:33 -0500

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

Tue, 17 Feb 2026 12:50:01 -0500

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

Tue, 10 Feb 2026 20:26:16 -0500

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

Mon, 09 Feb 2026 07:40:53 -0500

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.

Thu, 05 Feb 2026 20:59:09 -0500

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

Thu, 29 Jan 2026 07:14:06 -0500

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

Wed, 28 Jan 2026 08:18:53 -0500

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

Fri, 23 Jan 2026 00:27:14 -0500

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

Wed, 21 Jan 2026 16:41:08 -0500

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

Sun, 18 Jan 2026 09:59:01 -0500

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

Wed, 14 Jan 2026 17:45:52 -0500

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

Mon, 12 Jan 2026 01:03:00 -0500

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

Sun, 11 Jan 2026 13:44:21 -0500

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

Wed, 07 Jan 2026 17:46:24 -0500

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

Sun, 04 Jan 2026 10:33:48 -0500

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

Thu, 01 Jan 2026 01:02:00 -0500

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

Wed, 31 Dec 2025 06:42:23 -0500

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

Tue, 30 Dec 2025 20:01:17 -0500

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

Mon, 29 Dec 2025 20:28:34 -0500

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

Sun, 28 Dec 2025 21:29:46 -0500

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

Sat, 27 Dec 2025 20:49:55 -0500

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

Fri, 26 Dec 2025 15:18:14 -0500

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!

Thu, 25 Dec 2025 13:53:21 -0500

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

Fitzy Christmas Favs

Wed, 24 Dec 2025 16:13:52 -0500

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

Tue, 23 Dec 2025 01:32:00 -0500

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

Mon, 22 Dec 2025 06:32:29 -0500

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

Fri, 19 Dec 2025 07:03:44 -0500

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

Thu, 18 Dec 2025 02:19:00 -0500

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

Tue, 16 Dec 2025 17:10:05 -0500

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

Mon, 15 Dec 2025 15:35:24 -0500

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

Sat, 13 Dec 2025 19:24:30 -0500

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

Fri, 12 Dec 2025 01:03:00 -0500

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

Thu, 11 Dec 2025 07:17:00 -0500

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

Wed, 10 Dec 2025 10:38:24 -0500

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

Tue, 09 Dec 2025 07:57:08 -0500

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

Mon, 08 Dec 2025 07:25:15 -0500

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

Sat, 06 Dec 2025 14:50:49 -0500

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

Fri, 05 Dec 2025 01:12:00 -0500

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

Thu, 04 Dec 2025 02:03:00 -0500

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

Wed, 03 Dec 2025 06:14:24 -0500

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?

Tue, 02 Dec 2025 02:27:00 -0500

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

Mon, 01 Dec 2025 01:20:00 -0500

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

Sat, 29 Nov 2025 07:36:47 -0500

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

Mon, 24 Nov 2025 14:19:10 -0500

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

Thu, 20 Nov 2025 09:35:50 -0500

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

Wed, 19 Nov 2025 02:30:00 -0500

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

Sat, 15 Nov 2025 02:02:00 -0500

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

Thu, 13 Nov 2025 02:17:00 -0500

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

Wed, 12 Nov 2025 13:42:34 -0500

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

Sat, 08 Nov 2025 02:02:00 -0500

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

Fri, 07 Nov 2025 02:02:00 -0500

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The Most Impactful Daily Habit and Q & A

Thu, 06 Nov 2025 13:23:41 -0500

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!

Sat, 01 Nov 2025 07:19:54 -0400

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

Fri, 31 Oct 2025 07:39:28 -0400

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

Tue, 28 Oct 2025 22:02:30 -0400

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

Sat, 25 Oct 2025 03:54:00 -0400

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

Fri, 24 Oct 2025 07:52:57 -0400

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

Tue, 21 Oct 2025 08:30:14 -0400

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

Fri, 17 Oct 2025 08:31:15 -0400

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

Thu, 16 Oct 2025 13:14:58 -0400

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

Tue, 14 Oct 2025 09:08:52 -0400

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

Sat, 11 Oct 2025 11:29:22 -0400

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

Thu, 09 Oct 2025 08:00:15 -0400

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

Mon, 06 Oct 2025 19:56:07 -0400

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

Thu, 02 Oct 2025 19:41:00 -0400

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

Wed, 01 Oct 2025 08:08:19 -0400

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

Mon, 29 Sep 2025 03:19:00 -0400

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

Fri, 26 Sep 2025 04:23:00 -0400

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

Wed, 24 Sep 2025 07:40:37 -0400

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

Mon, 22 Sep 2025 07:20:14 -0400

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

Sat, 20 Sep 2025 07:06:34 -0400

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

Fri, 19 Sep 2025 07:20:16 -0400

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?

Mon, 15 Sep 2025 21:34:00 -0400

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

Sun, 14 Sep 2025 20:43:41 -0400

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

Fri, 12 Sep 2025 08:14:10 -0400

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

Wed, 10 Sep 2025 08:49:47 -0400

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

Mon, 08 Sep 2025 01:09:00 -0400

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

Thu, 04 Sep 2025 01:01:00 -0400

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

Wed, 03 Sep 2025 10:24:00 -0400

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

Mon, 01 Sep 2025 00:01:00 -0400

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

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American Fitness, Travel Fails and Q & A

Thu, 28 Aug 2025 07:43:40 -0400

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

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SOAPBOX! Brigadier General & Bodybuilder Vincent Buggs

Wed, 27 Aug 2025 01:00:00 -0400

From military missions to muscle gains, Fitz's guest Vincent Buggs knows how to push limits and keep moving forward. The retired Army Brigadier General shares ten powerful life lessons on learning, responsibility, adaptability, reflection, and giving back—delivered with the same drive that carried him through service and into competitive bodybuilding.

This episode blends practical fitness, smart communication strategies, and his “mission–strategy—destination” roadmap for building a life and legacy that matters. It’s sharp, motivating, and guaranteed to light a fire under you.

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Poke! Escape the Sads

Mon, 25 Aug 2025 06:36:56 -0400

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

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POKE! Variety = Results

Fri, 22 Aug 2025 05:00:00 -0400

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

Wed, 20 Aug 2025 07:34:29 -0400

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

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Treadmill Training Tactics and Medieval Lady Torture

Mon, 18 Aug 2025 07:52:15 -0400

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

Thu, 14 Aug 2025 06:00:00 -0400

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

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SOAPBOX! The Negotiation Ninja – Evan Morgenstein

Tue, 12 Aug 2025 05:00:00 -0400

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

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POKE! Healthy Eats are Everywhere

Mon, 11 Aug 2025 06:00:00 -0400

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

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POKE! Eat More Potatoes

Thu, 07 Aug 2025 06:01:00 -0400

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

Wed, 06 Aug 2025 05:30:00 -0400

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

Mon, 04 Aug 2025 06:00:00 -0400

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

Thu, 31 Jul 2025 08:14:45 -0400

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

Wed, 30 Jul 2025 09:12:45 -0400

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

Mon, 28 Jul 2025 06:00:00 -0400

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

Fri, 25 Jul 2025 06:24:07 -0400

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

Wed, 23 Jul 2025 14:51:48 -0400

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

Mon, 21 Jul 2025 06:00:00 -0400

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

Thu, 17 Jul 2025 07:55:12 -0400

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

Wed, 16 Jul 2025 14:57:49 -0400

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

Mon, 14 Jul 2025 06:37:50 -0400

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

Thu, 10 Jul 2025 06:31:00 -0400

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

Tue, 08 Jul 2025 07:51:45 -0400

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

Mon, 07 Jul 2025 07:27:09 -0400

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

Thu, 03 Jul 2025 16:06:19 -0400

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

Tue, 01 Jul 2025 18:07:50 -0400

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

Thu, 26 Jun 2025 15:51:10 -0400

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

Thu, 19 Jun 2025 20:45:14 -0400

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

Fri, 13 Jun 2025 21:08:54 -0400

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

Thu, 05 Jun 2025 19:11:48 -0400

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

Thu, 29 May 2025 10:55:32 -0400

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

Thu, 22 May 2025 10:14:26 -0400

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

Fri, 16 May 2025 11:03:40 -0400

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

Sat, 10 May 2025 11:11:22 -0400

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

Tue, 29 Apr 2025 11:40:57 -0400

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

Mon, 28 Apr 2025 11:05:48 -0400

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

Fri, 18 Apr 2025 21:37:02 -0400

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

Thu, 17 Apr 2025 20:50:25 -0400

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

Fri, 11 Apr 2025 17:14:40 -0400

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!)

Wed, 02 Apr 2025 11:57:40 -0400

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

Fri, 28 Mar 2025 08:30:54 -0400

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

Sun, 16 Mar 2025 18:40:37 -0400

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

Thu, 13 Mar 2025 15:03:49 -0400

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

Thu, 06 Mar 2025 09:09:47 -0500

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

Fri, 28 Feb 2025 13:17:17 -0500

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

Wed, 26 Feb 2025 07:13:53 -0500

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

Thu, 20 Feb 2025 10:43:01 -0500

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

Thu, 13 Feb 2025 08:14:20 -0500

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

Tue, 11 Feb 2025 06:42:00 -0500

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

Mon, 10 Feb 2025 06:33:32 -0500

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

Sun, 09 Feb 2025 07:28:20 -0500

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

Wed, 05 Feb 2025 08:18:52 -0500

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

Thu, 30 Jan 2025 08:11:20 -0500

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

Tue, 28 Jan 2025 21:07:51 -0500

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

Tue, 28 Jan 2025 08:36:32 -0500

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

Thu, 23 Jan 2025 22:22:22 -0500

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

Thu, 23 Jan 2025 07:38:29 -0500

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

Thu, 16 Jan 2025 20:17:43 -0500

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

Sun, 12 Jan 2025 05:00:00 -0500

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

Mon, 06 Jan 2025 07:30:46 -0500

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

Sat, 04 Jan 2025 12:22:07 -0500

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

Tue, 31 Dec 2024 16:35:36 -0500

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

Sun, 22 Dec 2024 13:28:43 -0500

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

Thu, 19 Dec 2024 07:14:57 -0500

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?

Mon, 16 Dec 2024 16:50:55 -0500

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

Mon, 09 Dec 2024 14:18:02 -0500

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

Thu, 05 Dec 2024 07:39:27 -0500

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

Sat, 30 Nov 2024 15:55:48 -0500

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

Sat, 23 Nov 2024 09:51:49 -0500

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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My Movie Producer & Costar Hector Echavarria: Street Fights to Silver Screens

Tue, 12 Nov 2024 13:10:49 -0500

Meet the man who cast Fitz Koehler in her first movie, Hector Echavarria. Known as the Chuck Norris of Latin America, Hector has starred in over 200 television shows and 20 movies, transitioning from a street fighter in Argentina to a celebrated actor, producer, and director in the U.S.

In this captivating conversation, Fitz and Hector reminisce about their unexpected collaboration on the movie "Extreme Force." Hector shares his fascinating journey from street fights to becoming a world champion in kickboxing and eventually a prominent figure in the film industry. Listen as they discuss the vibrant memories of their time on set, Hector's entrepreneurial spirit, and his inspiring work with underprivileged youth.

Discover Hector's insights into producing horror movies, the excitement of working with renowned actors, and the challenges of balancing multiple projects. Plus, enjoy a few laughs as Hector surprises Fitz with his favorite song choice. Tune in for a lively discussion filled with nostalgia, inspiration, and the magic of Hollywood!

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Navigating Fitness Priorities, Nutrition, and Injuries

Mon, 11 Nov 2024 08:07:59 -0500

Fitz Koehler tackles listener questions on prioritizing health amidst life's chaos and addresses common fitness dilemmas, from navigating dietary confusion (why do doctors get nutrition wrong?) to adapting workouts around injuries, all while advocating for self-control and personal growth. Fitz also shares a refreshing take on post-election stress. Tune in for a blend of fitness wisdom, personal anecdotes, and a dash of humor to inspire a healthier, happier you.

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My Surprising Roles in an Action Movie and TV Pilot

Fri, 01 Nov 2024 07:54:28 -0400

Join Fitz Koehler as she unveils a fascinating chapter of her life—her stint in the movie industry. In this long-awaited episode, Fitz shares the entertaining story of how she landed a significant role in a film despite her initial skepticism about the opportunity. Spoiler alert: she did not win an Oscar!

Fitz takes you on a journey from her days as a competitive kickboxer to her surprising encounter with Hector Echavarria, an Argentinian movie star who opened the doors to Hollywood. Fitz also recounts her adventures in TV, including a thrilling live-action pilot at Universal Studios. This episode is a testament to seizing unexpected opportunities and embracing the fun and challenges they bring. Stick around for the communication tip and song of the week!

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Celebrating 200 Episodes and YOU

Mon, 28 Oct 2024 13:45:57 -0400

Join Fitz Koehler, fitness expert, and motivational powerhouse, as she celebrates a milestone of over 200 episodes on The Fitzness Show. In this special episode, Fitz shares her no-nonsense approach to health and fitness, debunking diet myths and emphasizing the importance of exercise, sleep, and self-care. Discover the secrets to living a longer, healthier, and more adventurous life with Fitz's proven tips and inspiring stories from past guests, including athletes, doctors, and everyday heroes.

Whether you're a long-time listener or new to the show, this episode celebrates resilience, community, and the relentless pursuit of a better life. Tune in and be inspired to take action toward your personal health and happiness goals! Stick around for the communication tip and song of the week.

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SOAPBOX! Unlocking Success with John Spence

Mon, 21 Oct 2024 21:23:46 -0400

Fitz introduces us to John Spence, a renowned business thought leader, author, and leadership development speaker in this episode. John shares invaluable insights that will leave you with golden nuggets to enrich your personal and professional life.

Join Fitz and John as they delve into the importance of identifying and living by your personal core values, the power of asking for help, and the influence of reading for self-improvement. Learn about the significance of focusing on what you can control, the art of responding thoughtfully to life's challenges, and the strength of surrounding yourself with positive influences.

With engaging stories and practical tips, this episode promises to inspire and empower you to make meaningful decisions. Stick around for the communication tip and song of the week!

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Fitness and Menopause, Increasing Run Time, Severe Calorie Restriction and More

Wed, 16 Oct 2024 07:25:34 -0400

In this lively episode, Fitz answers listener questions, offering valuable insights into maintaining fitness during menopause, navigating seasonal produce changes, increasing run time over walk time, and severe calorie restriction. Fitz also shares her personal experiences from the Donna TPC 5K weekend and her excitement for upcoming events.

Stick around for Fitz's communication tip and song of the week.

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Protein, Insomnia and the Post-Marathon Pivot - What's Next?

Fri, 11 Oct 2024 12:20:03 -0400

In this episode, Fitz demystifies protein consumption, shares advice on dealing with menopause-induced insomnia, triceps training, and addresses how to pivot after crossing your marathon finish line, offering suggestions for maintaining fitness and exploring new activities.

Fitz also spills tea on her recent trip to Ohio, where she attended an OSU football game and announced a professional pickleball tournament. Stick around for the communication tip and song of the week.

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Motivation vs Discipline

Wed, 02 Oct 2024 05:00:00 -0400

Join fitness expert Fitz Koehler as she answers listener questions on motivation vs. discipline, her favorite single-leg strength exercises, and how she stays positive on tough days. Plus, hear about her memorable moments at the Detroit Women's Half Marathon and her inspiring encounters at Mud Girl events. You'll also hear about her travel challenges and concerns about Hurricane Helene hitting her home in Florida.

Don't miss Fitz's communication tip of the week and her latest song recommendation!

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Swimming with Whale Sharks, Kissing Belugas

Tue, 24 Sep 2024 09:38:01 -0400

Join Fitz as she takes you on her magical journey swimming with the awe-inspiring whale sharks and her heartwarming experience kissing a joyful, squishy-headed beluga whale. Whether you're a fitness enthusiast, an animal lover, or someone seeking inspiration to live life fully, this episode is for you. Fitz also shares her thoughts on the importance of living out your dreams and appreciating the little moments that make life special. Round #5 of trading chemo for athletic adventure is complete!

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Exercising in Extreme Temperatures

Mon, 16 Sep 2024 08:06:59 -0400

Fitz delves into seasonal fitness challenges, offering intelligent tips to stay active and healthy despite extreme weather conditions. Whether dealing with oppressive heat or brutal cold, from timing to wardrobe and hydration tips, you'll be motivated to keep moving throughout the year.

Don't miss her fun vocabulary challenge and song of the week recommendation!

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SOAPBOX! Better Decisions, Better Life with Michael Jones

Mon, 09 Sep 2024 06:48:38 -0400

Join fitness expert Fitz Koehler as she sits down with one of her favorite people, Michael Jones. Michael shares his top 10 golden nuggets of wisdom, from embracing challenges to living with purpose and positivity. Learn how he overcame obstacles, including a recent Parkinson's diagnosis, and continues to inspire others with his resilience and determination. This episode is packed with valuable insights and motivational tips that can help you lead a healthier, happier life.

Discover how a chance meeting at a Disney bakery led to Michael's incredible weight loss journey of nearly 100 pounds and a transformation into a confident leader and corporate Vice President.

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Let's Talk BMI, Training Zones, and Water Consumption

Tue, 03 Sep 2024 11:34:55 -0400

Join Fitz Koehler as she answers your burning fitness questions. From debunking the BMI myth to understanding training zones and perceived exertion, Fitz covers it all with passion and expertise.

You'll also hear heartwarming success stories from her fitness community, showcasing incredible weight loss and achievements in financial savings. Fitz recounts her thrilling experiences with the Blue Angels and her upcoming adventure swimming with whale sharks.

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Saving Money on Groceries: Tips to Shop Smart!

Mon, 26 Aug 2024 08:48:23 -0400

Let's talk about saving money on groceries! Fitz shares oodles of tips and tricks to help you cut down on your grocery bills while still enjoying healthy and delicious meals.

You'll hear practical strategies such as making shopping lists, clipping coupons, joining loyalty programs, shopping alone to avoid unnecessary purchases, visiting different stores, and more.

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Mastering Fitness and Adventure: From Love Handles to Colorado Springs

Thu, 22 Aug 2024 16:33:01 -0400

Learn expert strategies for shedding love handles, losing weight while training for a race, and mastering strength training without being sidelined by soreness. Fitz also dives into listener questions, breaking down the relationship between calorie deficits and exercise for effective weight loss.

In addition, Fitz shares her thrilling adventures in Colorado Springs, featuring breathtaking spots like the Garden of the Gods, exhilarating whitewater rafting on the Arkansas River, and the awe-inspiring Pikes Peak. Whether you seek fitness advice or travel inspiration, this episode offers a perfect blend of both.

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Patrick Bass: Mission 500 Pounds to Fit

Mon, 12 Aug 2024 08:05:06 -0400

Join Fitz as she embarks on a life-changing journey with Patrick Bass, a man determined to lose nearly 300 pounds using the Exact Formula for Weight Loss. After confessing his struggles on his own podcast, Patrick found the support and guidance he needed from Fitz and her Formula.

In this heartfelt episode, Patrick shares his story, his challenges, and the steps he’s taking to reclaim his health. Whether you aim to lose a few pounds or a few hundred, Patrick's journey will inspire you to take control of your life and make lasting changes.

Be sure to follow along for monthly check-ins and witness the incredible transformation. Don't forget to subscribe to The Fitzness Show for more inspiring stories and expert fitness advice.

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Mud Girl, Minnesota Zoo and Bat Wings

Wed, 07 Aug 2024 07:59:48 -0400

Join Fitz for a fun show featuring the camels, llamas, sharks, and talented birds she made contact with at the Minnesota Zoo, and the filthy female fun she had at Mud Girl Minneapolis. Hear about the French pole vaulter whose wang got in the way and the Olympic sport she hoped to compete in.

Get valuable fitness tips on tackling "bat wings" and learn one thing she wished everyone knew about fitness. Grammar freaks can bask in an exciting new segment on LIKE .... you know!

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Olympic Sex: The Steamy Side of the Games

Fri, 02 Aug 2024 10:49:50 -0400

Join Fitz and her daughter, sex relationship columnist Ginger Koehler, as they dive into the fiery side of the 2024 Olympic Games in Paris. In this episode, they discuss the intriguing intersection of fitness and sex, exploring the behind-the-scenes stories of the world's greatest athletes.

From the rumored "sex fest" in the Olympic Village to the fascinating facts about condom distribution and athletes' steamy escapades, Fitz and Ginger leave no stone unturned. They share anecdotes from Olympians, debunk myths about anti-sex beds, and speculate on which sports might dominate the "sexlympics."

Tune in for a candid, entertaining, and eye-opening conversation that reveals the lesser-known, intimate side of the Olympic Games. Don't miss out on this blend of fitness, fun, and a touch of scandal!

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Banned from Backstage: Fitness, Flights, and Limp Bizkit Drama

Thu, 25 Jul 2024 08:22:12 -0400

From the chaos caused by the CrowdStrike debacle to the surprising and personal tale of being banned by the famous rock band Limp Bizkit—yes, you read that right! Additionally, Fitz answers listener questions on staying motivated to exercise, creative ways to stay fit during injury recovery, and the quirkiest fitness trends she's ever tried.

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Women's 6K Championship, Columbus Zoo and a Cranky Tooth

Sat, 20 Jul 2024 12:21:11 -0400

Tune in as Fitz discusses her adventures with America's fastest women, the best parts of the Columbus Zoo, and the quirkiest things she found at the Pro Football Hall of Fame. You'll also hear about Richard Simmons, Shannen Doherty, and her experiences with other passengers on a plane at the moment former President Donald J. Trump was shot in an assassination attempt.

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The Exact Formula for Weight Loss

Fri, 12 Jul 2024 08:35:58 -0400

Ditch dumb diets and lose weight by eating the right amounts of the right foods for the specific size you want to be. Fitz breaks down her famous, proven Exact Formula for Weight Loss that works every time. This science-based method is FREE and can help anyone lose weight without diets, extreme restrictions, expenses, suffering, pills, powders, or snake oils.

Additionally, Fitz addresses common questions about weight loss, the importance of exercise, and how to maintain your ideal weight once you reach it. Tune in to discover a sustainable approach to weight management and improve your quality of life. Thanks for keeping The Fitzness Show in the top 5% of all podcasts worldwide. Please subscribe, share, and leave a review.

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Crazy Sex Laws with Ginger

Tue, 02 Jul 2024 21:54:07 -0400

Join Fitz as she, once again, hosts her brilliant daughter, sex and relationship columnist Ginger Koehler, for a fun conversation about the wackiest sex laws from around the world. You'll hear shocking laws about sex toys, masturbation, and even bizarre regulations like limiting the number of unrelated females living together. The duo also explores the impact of these laws on society and the importance of sex education.

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Marathon Junkie Chuck Engle Part 2

Wed, 26 Jun 2024 20:32:15 -0400

In this episode, Fitz continues with Chuck Engle, the Marathon Junkie who's run 500 sub-three-hour marathons. Chuck shares his insights, from big-city races to local events, mountain terrains, and oceanic views. He also recounts hilarious and sometimes maddening encounters with unruly runners.

Chuck discusses his happiest running moments, the best race parties, and the toughest courses. He also talks about patriotism and his love for America, offering a heartfelt perspective on freedom and opportunity.

Whether you're an avid runner or just starting out, this episode is full of inspiration, laughter, and insights from one of the most dedicated marathoners on earth. Thanks for keeping The Fitzness Show in the top 5% of all podcasts worldwide. Please like, subscribe, and review us!

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Taylor Swift and Me

Mon, 24 Jun 2024 07:44:55 -0400

Tune in to hear about the Snifty situation, Fitz's mountain vacation, advice for your next adventurous trip, training outdoors, the impossible pink gown, and more. Thanks for keeping The Fitzness Show in the top 5% of all podcasts worldwide. Please like, subscribe, and review us!

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Marathon Junkie Chuck Engle Part 1

Thu, 20 Jun 2024 15:00:17 -0400

Meet the legendary "Marathon Junkie" Chuck Engle, who has impressively completed 500 sub-three-hour marathons, as he shares his origin story and insights into the world of running. They discuss the discipline and mindset required to maintain such a high level of performance, and the unique experiences he's had along the way. They also delve into the influence of positive thinking, the importance of consistent training, and the role of genetics in his success.

Chuck shares funny anecdotes, including his first marathon experience and the quirky habits that have accompanied his running career. The conversation also touches on the challenges of maintaining balance, his passion for wine, and how he manages to stay injury-free despite the grueling demands of marathon running.

Whether you're a seasoned runner or just starting, Chuck's story will inspire and entertain. Tune in to learn from one of the most dedicated and accomplished runners in the sport! Thanks for keeping The Fitzness Show in the top 5% of all podcasts worldwide. Please like, subscribe, and review us!

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Listener Q & A: Running, Weight Loss, Rehab and Sleep

Wed, 12 Jun 2024 09:52:49 -0400

Want to know how to keep running in and past your 60s, how to maintain weight loss, how to train post-DIEP surgery, and what to do with intermittent fasting? Fitz answers questions about these topics and others. Have questions of your own? Visit Fitzness.com and click the CONTACT button to submit your questions for Fitz. Thanks for keeping The Fitzness Show in the top 5% of all podcasts worldwide. Please like, subscribe, and review us!

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Fargo Marathon Recap

Thu, 06 Jun 2024 11:26:47 -0400

Honoring our late race director, Mark Knutson, while celebrating the 20th Anniversary of the Essentia Health Fargo Marathon was a massive undertaking. This is my spin. Hear about the highlights, the hard stuff, and how 10,000 people came together for a man an entire community adored. Thanks for keeping The Fitzness Show in the top 5% of all podcasts worldwide. Please like, subscribe, and review us!

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Attitudes. Alternate Routes, Sweet Tooths and My Birthday

Wed, 29 May 2024 15:29:32 -0400

Tune in for inspiration on controlling the things you can, like your attitude, alternate routes, and outcomes! Fitz also shares fun details about her recent birthday celebration. Thanks for keeping The Fitzness Show in the top 5% of all podcasts worldwide. Please like, subscribe, and review us!

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Buffalo Marathon Final PreRace Instructions

Tue, 21 May 2024 22:26:14 -0400

Join Fitz, Buffalo Marathon race directors Greg Weber and Rich Clark, and Fitz's co-announcer Rudy Novotny for a fun and informative show with all the information you need to make the most of race weekend. Get in-depth details on each race, expo must-dos, parking tips, and parties. Listen in and show up ready to run! Thanks for keeping The Fitzness Show in the top 5% of all podcasts worldwide. Please like, subscribe, and review us!

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Hoag OC Marathon Recap

Fri, 17 May 2024 07:31:51 -0400

Take an in-depth look into the world-class 2024 Hoag OC Marathon Weekend with host and race announcer Fitz Koehler, her race director Gary Kutscher, and announcer Rudy Novotny. Hear about many of the weekend's highlights, learn about this event's massive positive impact on its community, and unravel the challenges faced.

Celebrating not just the event's participants but also its organizers, we reveal the outstanding turnout at this year's race with a record-breaking number of finishers, volunteers, and international participation. We also recount an incredibly inspiring children's multi-week running program concluding at the OC Marathon, a testament to youthful energy, fitness, and patriotism.

Delve deeper as we discuss the importance of adhering to USATF rules and regulations and explore a situation in which the disqualification of a top finisher for unauthorized assistance revealed the significance of upholding nationwide race rules. Also, hear about the promising steps being taken for better logistics in future races.

This episode is a must-listen for any running enthusiast, aspiring elite runner, and anyone interested in the organization and mechanics of professional races.

Jerry Seinfeld, Mother's Day Mayhem & Emergency Landings

Wed, 15 May 2024 16:11:59 -0400

Join Fitz as she recounts her adventurous Mother's Day weekend, featuring two races across two states, three commencement addresses, and mandatory gift-giving. She also shares some mid-air drama during her flight back from California, and the scoop on her ballroom dance lessons. Thanks for keeping The Fitzness Show in the top 5% of all podcasts worldwide. Please like, subscribe, and review us!

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ICE Donna Mother's Day 5K Recap

Wed, 15 May 2024 07:36:17 -0400

This episode of The Fitzness Show is dedicated to the ICE Donna Mother's Day 5K for the Donna Foundation, which supports men and women undergoing breast cancer care. Join Fitz and Amanda Napolitano, Executive Director, as they review this weekend's highlights, featuring Jacksonville Mayor Donna Deegan, Caleb Prewitt gaining independence through racing despite Down's Syndrome, pink Elvis, bold breast art post-mastectomy, and more!

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