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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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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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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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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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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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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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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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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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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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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