The Fitzness Show

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 to train it, when to rest, and how to make progress with whatever equipment you have. You’ll get a practical plan for working your ...

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 her build it: saying yes before she felt ready, choosing the right people, protecting her energy...

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, celebrity concert moments, powerful community tributes, and the inspiring story of a rare pancreat...

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.

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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 action today.

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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 for staying fit while traveling, handling pre- and post-vacation nutrition, and remembering...

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 can prevent or reverse unwanted weight gain.

Fitz Koehler delivers the science-backe...

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 biohacking. They tackle the wellness wheel, practical health-tracking tests like hemoglobin A1c, safe peptide use, sleep, strength, and high...

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, balance, and quality sleep. No magic. No shortcuts. Just the proven path to a strong, c...

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.

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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 City. Expect solo-travel surprises, stranger danger, unexpected connections, muddy mayhem, ...

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...

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...

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.

Thanks for keepin...

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.

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

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 mak...

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 resilien...

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...

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...