The Fitzness Show

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. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!

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. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!  

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.” Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!

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. 🏴‍☠️💥 Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!          

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.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!      

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. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!      

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% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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 Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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 Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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. 💪😄 Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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! 💪✨ Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!    

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. Thanks for keeping The Fitzness Show in the top 3% of all podcasts worldwide. Please subscribe, share, and leave a review.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!  

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.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!

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.  Order signed copies of You. Supercharged! The Healthy Cancer Comeback Series books at Fitzness.com are on sale now! Join the Hottie Body Fitzness Challenge group on Facebook!