PODCAST · health
The Fitzness Show
by Fitz Koehler
Your bossy blonde fitness pro, author, and race announcer, Fitz Koehler talks about the smart, crazy, effective, and fun stuff in fitness, nutrition, running, racing, healthy cancer comebacks, and more. She also brings on celebrity guests who share the secrets to their success. Listen and earn a lean, hard body that you love.
Episodes
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Hold Onto Your Hat with Rodeo Announcer Garrett Yerigan
Cowboy hats, dusty boots, bruised bodies, and booming voices! Fitz Koehler hosts charismatic rodeo announcer Garrett Yerigan for a wild ride through the grit and spectacle of rodeo. From powerful animals and fearless athletes to bone-rattling injuries, patriotism, and the prep behind every...
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Strength Training: Everything You Need to Know
Strength training is the fountain of youth, and Fitz Koehler wants you in on it. Stronger muscles and bones? Yes. Better balance, healthier joints, and a body that can keep up with your life? Also yes. In this episode, Fitz takes the guesswork out of lifting. She explains what to train, how often...
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SOAPBOX! Jessica Cristobal’s Playbook for Leading Ladies
What does it take to turn a big idea into a national magazine? Fitz Koehler sits down with media entrepreneur Jessica Cristobal, founder of Leading Ladies Magazine and the Leading Ladies League, and the First Lady of Miami Hurricanes football, to find out. Jessica shares the choices that helped…
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Q & A: Too Much Exercise & Overcooked Veggies?
Can you exercise too much? Does cooking destroy a vegetable’s nutrients? And how can cancer survivors safely rebuild endurance? Fitz Koehler answers these questions and more, then dives into wild MUDGIRL and Gasparilla stories—including her unforgettable crowd-surfing adventure—travel antics,...
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POKE! Electrolytes: To Drink or Not to Drink?
Fitz Koehler spills the sweaty truth about electrolyte drinks—where they came from, what they actually do, and whether you truly need one. Learn when electrolytes can boost performance, when plain water wins, and what to watch for before you take another sip. Thanks for keeping The Fitzness Show…
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POKE! Stop Following One-Size-Fits-All Fitness Rules
Fitz Koehler delivers a short, bossy reality check: fitness is not one-size-fits-all. Your calorie, hydration, and step goals should be tailored to your body, lifestyle, and ambitions—not borrowed from someone else. Ditch the generic advice, calculate your personal targets, and start taking…
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Bull Rides, Bad Decisions & Really Good Fitness Advice 😂
Fitz recaps a rowdy Nashville getaway with her childhood bestie—complete with bull-riding, live bands, dancing, country star bars, alcohol, and enough walking to turn the whole weekend into accidental cardio. Between the boots, bulls, and bestie-fueled shenanigans, Fitz shares smart strategies…
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Menopause Without Weight Gain: Take Back Your Body
Menopause can bring hot flashes, sleepless nights, mood swings, joint pain, vaginal dryness, and frustrating body changes, but weight gain is not inevitable. Too many women surrender to it because they believe menopause automatically makes them heavier. It doesn’t. With the right habits, women…
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Dr. Darshan Shah’s Longevity Playbook
Fitz Koehler sits down with celebrity doctor (you saw him in the Liquid Death SUPER BOWL ad) Dr. Darshan Shah, founder of Next Health, to explore his powerhouse journey from surgery to building a 25-location longevity empire blending functional medicine, biomarker-driven care, and cutting-edge...
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Fitz on GLP-1s: Weight Loss, Risks & Reality
Fitz Koehler spills the skinny on how these blockbuster drugs work, the side effects nobody’s bragging about, and why they may be life-changing for some—and a hot mess for others. Then she delivers the prescription that requires no prescription: mindful eating, strength, cardio, flexibility,...
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POKE! Stop Blaming Your AGE
Fitz Koehler delivers a fiery wake-up call: Age is not an excuse! With tough love and practical tips, she challenges you to reclaim your strength, energy, and athleticism—and make the most of your one fabulous life. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide....
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Q & A: Tracking Progress
Fitz Koehler tackles listener questions about exercise, tracking progress, moderation, endurance fuel, and the upcoming GLP-1 conversation. Then, buckle up! Fitz crams three states into one wild weekend—hiking Bushkill Falls, hyping nearly 20,000 Mud Girl athletes, and tearing through New York...
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15 Questions: Fitz’s Fitness, Food, and Behind-the-Mic Secrets
Fitz Koehler spills the tea as she answers 15 fan questions about fitness, nutrition, race announcing, career, and life behind the microphone. Get the inside scoop on her favorite workouts and meals, biggest health lessons, World Cup obsession, a Fourth of July river rescue, and plenty of…
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Q&A: Running Snobs & Mental Toughness
Fitz Koehler tackles listener questions on running etiquette, strength training (Nautilus machines vs. free weights), nutrition trends, boosting energy, and the valuable lessons she learned during chemotherapy. Packed with practical fitness advice, personal stories, and inspiring listener...
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World Cup Lovefest, Working Around Injuries & Reset Days
Fitz is back with funny, fast-moving travel tales, rowdy World Cup crowds, Mud Girl adventures, and listener weight-loss wins worth celebrating. Plus, she dishes out practical advice on tracking calories without fooling yourself, training around aches and pains, using reset days wisely, and the...
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Q & A: Ab Training for Real Results, Plant-Based Lunches & More
Fitz Koehler tackles a fast-paced Q&A covering how to lose belly fat, plant-based lunches, ab training for real results, and managing your mindset after you reach your goal weight. She also shares stories from the MUDGIRL, the Rocky movies, sharp communication tips, and practical motivation to…
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Fargo Marathon Race Recap 2026
Fitz Koehler takes you behind the microphone at the Essentia Health Fargo Marathon, reconnecting with old Fargo friends, paying tribute to beloved founder Mark Knutson, and sharing the funny, chaotic, and heartwarming moments that only the race announcer gets to witness. From cancer and stroke...
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Knocked Out but Not Down: Inside a Pro Bull Rider’s Comeback
Fitz Koehler sits down with former professional bull rider Nick Morrison for a wild ride through the grit, glory, and danger of rodeo. They dive into the elite athleticism behind professional bull riding, the mental chess match between rider and bull, and what it really takes to survive eight of...
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Robot Mode: How to Show Up Even When You Don't Want To
Fitz Koehler unleashes “Robot Mode” — the no-excuses mindset that helps you shut down the drama, silence the feelings, and show up anyway for workouts, work, nutrition, sleep, and the people you love. From powering through illness to crushing live race announcing gigs, Fitz shares real stories,...
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The Donna MD5K, Saucy Giveaways & Cocodona 250
Fitz recaps the sold-out Donna Mother’s Day 5K featuring cancer survivors, firefighters, mascots, fun race-day moments, and plenty of inspiration from the crowd. She also shares highlights from her Mother’s Day with her kids. The episode takes a bold turn as Fitz tackles sex-positive wellness and...
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OC Marathon Announcer Recap, Meta Glasses & Dried Fruit
Fitz Koehler recaps an action-packed Hogue OC Marathon weekend, from VIP events and the massive Kids Run the OC to packed expos, dusk 5Ks, and the sold-out half and full marathons. She shares behind-the-scenes stories about announcing with Rudy Novotny, finish-line moments, and first-time...
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SOAPBOX! Staci Swiderski on Grit, Growth, and Getting in the Right Rooms
Fitz Koehler sits down with powerhouse entrepreneur Staci Swiderski—host of She Decides podcast, founder of a thriving surrogacy and egg-donation agency, Family Source Consultants, and creator of the She Decides luxury jewelry line—for a no-fluff conversation that delivers serious impact.…
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Inside the Sold-Out Donna Mother's Day 5K
Fitz Kohler and Donna Foundation executive director Amanda Napolitano preview the sold-out Donna Mother’s Day 5K in Riverside, Jacksonville. They discuss race logistics (packet pickup, parking, start times), survivor celebrations, pushed athletes, merch, hydration, volunteer opportunities, and...
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POKE! Snap Out of It
Fitz Koehler delivers a no-nonsense wake-up call to anyone still skipping workouts out of fear of getting sick. She breaks down how avoiding exercise weakens your bones, heart, balance, and even your mental health—and makes a passionate case for rebuilding resilience through smart fitness, solid...
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Nike Drama, Late Night Cravings & Wedgies
Fitz Koehler brings the heat in this high-energy episode packed with juicy gossip, wild race-day stories, and a bold take on Nike’s controversial Boston banners. She mixes laugh-out-loud personal moments—including a finish-line wardrobe malfunction—with insider reactions, and no-nonsense advice....
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Gym Jerks, Q & A, & Savannah Women's Half
Fitz Koehler delivers no-BS fitness advice—how to crush a 15-minute hotel-gym workout, fix the form mistakes that quietly sabotage results, and conquer the exercises most people are missing out on. She also shares a straight-talking take on why people stay overweight, plus a quick life...
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Sciatica Smackdown & Ice Hockey Hype
Another fab Fitz Koehler Q & A, plus gossip session. Learn how to fuel long training days without overdoing it, why mixing cardio machines keeps your body guessing, and how to kick sciatica to the curb with hip mobility and glute strength. Then it’s game time with the Jacksonville Icemen—leading...
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How Michael Jones Knocked Out Parkinson's
Fitz Koehler talks with Michael Jones, who lost 100 pounds and built elite fitness—long before Parkinson’s ever entered the picture. When it did, that fitness changed everything. Because he was so strong, capable, and conditioned, Michael qualified for a trial procedure that has nearly shut down...
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Finish Line Fiascos: When Lead Vehicles and Spectators Steal the Podium
Marathon DRAMA! Fitz Koehler and Rudy Novotny break down the wildest race-day chaos making headlines — elite runners sent the wrong way in Atlanta, finish-line interference in L.A., and a race official in China literally stopping the winner. Yep… you can’t make this stuff up. They dive into how...
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Q & A, ER Drama, and TV Stuff
Fitz Koehler fires through listener questions on training after hernia surgery, the truth about midlife weight gain (it’s not just menopause), and why nutrition, sleep, and discipline still decide everything. She shares how to fuel early workouts, keep muscle as you age, rebuild strength after...
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Planks, Proper Form, Q &A, and a Medical Mystery
On top of answering listener questions, Fitz uncovers a lingering medical mystery (with a lesson learned the hard way), shares the slightly creepy vibes of an oncology checkup, and then cranks the volume back up for the upcoming Jacksonville Icemen’s Whiteout for Cancer night. Listener questions...
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Jeff Galloway Tribute & Gasparilla Behind the Scenes
Fitz opens with tough news and a straight-from-the-heart tribute to Jeff Galloway — the coach who flipped the script on endurance sports and made finishing lines feel possible for everyday people. She reflects on his generosity, his grit, and the quiet but massive ripple effect of a man who…
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Publix Gasparilla Distance Classic: PreRace Instructions Show
Fitz and her race director, Susan Harmeling, deliver final pre-race instructions for the Publix Gasparilla Distance Classic, covering the expo, packet pickup rules, race schedules, wave starts, aid stations, finish-line procedures, and post-race festivities. The episode also highlights special...
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Q&A: Pacing, Quickie Workouts, and Panic at the Gym
Fitz Koehler tackles listener questions on everything from race pacing and the truth about 10,000 steps to sunscreen ingredients, cold-weather running, peptides, quick full-body workouts, and how to stop feeling intimidated at the gym. She also shares smart strategies for staying motivated,...
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Not the Donna Recap: Fitz Behind the Scenes
Fitz Koehler takes you behind the scenes of Donna National Marathon weekend—and heads up: this is not the official Donna post-race recap. This is the unfiltered, behind-the-curtain version, packed with backstage announcer antics, volunteer love, book signings, VIP dinners, and a brutally cold…
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Soapbox Showdown: Biohackers & East Asian Wisdom
Fitz Koehler hosts a lively Soapbox episode with Matt Hampton and Tom Ingengo from the Irreverent Health podcast. They rant on topics they're passionate about: including resisting fad diets, embracing discomfort, questioning biohacking culture, the value of traditional East Asian medicine...
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Donna Marathon Recap: Cold Race. Warm Hearts.
Fitz Koehler and Donna Marathon Weekend race director Amanda Napolitano are back to dish on all the Donna National Marathon magic — from the brutal icy temps to the heart-melting finish-line moments that had everyone cheering, crying, and hugging strangers like long-lost cousins. They relive the...
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POKE! Quitter's Day Wake-Up Call
Fitz says that there's a time to QUIT and a time to GO ALL OUT! Know the difference, and don't be part of one of the WORST statistics. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review. Order signed copies of You.…
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Donna Marathon Survival Guide with Fitz & Amanda
This special episode of The Fitzness Show is dedicated to The Donna National Marathon to Finish Breast Cancer weekend. Join Fitz, who is the race announcer for this event, and race director Amanda Napolitano as they spill all the tea so you can show up cool, calm, and ready to CRUSH: where to be…
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POKE! Escape to Florida for The Donna & Gasparilla
Fitz Koehler amps up listeners as the race announcer for two of Florida’s most iconic events — the Donna National Marathon to Finish Breast Cancer (Jan 31–Feb 1) and the Publix Gasparilla Distance Classic (late February). From meaningful miles to full-throttle marathons, these weekends deliver...
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Cancer, Community, and Calling B.S. with Matthew Zachary
Fitz Koehler sits down with Matthew Zachary—her “Matato”—a 30-year brain cancer survivor, founder of Stupid Cancer, host of the Out of Patients podcast, and the voice behind the upcoming book We the Patients. What unfolds is raw, sharp, and unexpectedly hopeful. They dig into what life after...
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POKE! Put Your Foot Down
Tired of tolerating the status quo? Good! There’s a moment when something finally clicks—and ignoring it isn’t an option anymore. This is about that moment, what to do next, and why real change doesn’t come from comfort. No hype, no hand-holding… just the nudge that gets you moving and the…
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POKE! Fitness Is Not Accidental
Fitness doesn’t just happen—it’s built, one decision at a time. No hype, no magic, just choosing better more often and actually showing up. The plan, the workouts, and the guidance are ready when you are—now make the call and let’s get to work. Thanks for keeping The Fitzness Show in the top 3%…
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POKE! Walk & Talk Meetings
Most conversations happen sitting down—but they don’t have to. Walking while talking improves focus, boosts energy, and supports your fitness—without requiring extra workout time. No pressure. No intensity. Just a simple habit that fits real life and adds up fast. Thanks for keeping The Fitzness...
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Mission 2026: Age Backwards
This episode lays out the real anti-aging playbook—strength as your fountain of youth, smart nutrition (no diet nonsense), hydration, sleep, mental health, and the four pillars that actually keep you strong, mobile, and balanced for life. Plus, real talk: I rang in the New Year like a champ, paid...
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Meet Danni Duncan- Fitz's Australian Fitness-Preaching Cancer-Crushing Twin
Is Danni Duncan the Australian Fitz… or is Fitz the American Danni? Either way, this conversation crackles. From teaching fitness to staring down colon cancer, Danni shares how strength training, tiny daily wins, and unapologetic tough love carried her through diagnosis, chemo, and the climb back...
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No Leg, No Problem! Meet Firefighting, IRONMAN Earl Barnes
Fitz Koehler sits down with Earl Barnes, a full-duty firefighter who lost his lower leg in a motorcycle crash—and somehow came back stronger, faster, and funnier. Earl walks through the long road of surgeries, evolving prosthetic technology, and learning to train and race with a blade, all while...
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Happy New Year! Age Backwards in 2026
Fitz Koehler launches 2026 with a bold challenge: stop acting your age and start aging in reverse. She fires up listeners with no-nonsense guidance on the habits that actually matter—smart nutrition, strength, cardio, mobility, balance, and sleep—without overwhelm or gimmicks. This episode is all...
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2025: Fitzy Highlights
Fitz Koehler hits rewind on a wild, meaningful year packed with finish lines, frequent flyers, and unforgettable moments. From electric race weekends and muddy adventures to behind-the-mic stories and travel mishaps, she revisits the highs that made 2025 one for the books. The episode weaves...
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Festivus Fitness and Running Grievances
Fitz Koehler throws a Festivus party for fitness and running fans and opens the phone lines for the legendary Airing of Grievances. Listeners unload their funniest, pettiest, and most relatable workout and running-related annoyances—awkward gym behavior, questionable hygiene choices, treadmill...
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ABOUT THIS SHOW
Your bossy blonde fitness pro, author, and race announcer, Fitz Koehler talks about the smart, crazy, effective, and fun stuff in fitness, nutrition, running, racing, healthy cancer comebacks, and more. She also brings on celebrity guests who share the secrets to their success. Listen and earn a lean, hard body that you love.
HOSTED BY
Fitz Koehler
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Frequently Asked Questions
How many episodes does The Fitzness Show have?
The Fitzness Show currently has 200 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Fitzness Show about?
Your bossy blonde fitness pro, author, and race announcer, Fitz Koehler talks about the smart, crazy, effective, and fun stuff in fitness, nutrition, running, racing, healthy cancer comebacks, and more. She also brings on celebrity guests who share the secrets to their success. Listen and earn a...
How often does The Fitzness Show release new episodes?
The Fitzness Show publishes regularly with 200 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The Fitzness Show?
You can listen to The Fitzness Show on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Fitzness Show?
The Fitzness Show is created and hosted by Fitz Koehler.
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