Latest / Giving Pain Purpose with Lyndsay Soprano / You. Supercharged! with Fitz Koehler

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You. Supercharged! with Fitz Koehler · Giving Pain Purpose with Lyndsay Soprano

• Lyndsay Soprano (00:02.638) Every single day of my life, I have to make a choice. A choice to keep trucking, even on the most painful of days where I'm sick because this CRPS is just nastiness is just going through every part of my body now. And what helps me make this choice to keep on trucking? It's you guys. My listeners. So I honestly don't know what I would be doing in my life right now with what I've been diagnosed with and all the other things that is wrecked havoc on my body causing other problems. If it wasn't for this show and what I'm doing in regards to the paying game podcast and some amazing things that we're going to be launching here over the next couple of months. But I do this for you guys, my little VIPs. You know, I wake up and I rally for me. I wake up and I rally for you. And I know that I am loud and noisy. I know that I am fire and water, but I also know that I am a solid woman. I am a solid in who I was. I'm solid in who I am. And I am solid in who this woman is becoming with each passing day, right before your very eyes, you luckies. And I owe a ton of that to you guys. And of course, my amazing guests. We all face challenges in our lives, big and small. And each of us have decisions to make regarding how we are going to face those challenges because I'm not the one that's going to sit on my couch sucking my thumb, feeling sorry for myself, watching Netflix all day. That is not who I am and I will never be that person. And none of us should, quite frankly, but that's just me. It's easy for us all to attempt to tackle other people's problems and issues, right? Because we know what's best. But I'm the first to say that I do not know how to solve anyone's problems, much less my own, but I am trying and I am fighting hard. So real quick, in January of 2023, I interviewed this crazy ass powerhouse of a woman, a breast cancer survivor that touched my life from the moment I met her and continues to do so. And here we are almost three years later, which is hard to believe, and she is back. She is back with a supercharged vengeance and we're gonna chit chat with her today. She is also loud. She is also noisy. Lyndsay Soprano (02:14.048) and she is also the fire that you need right now in your life. So without further ado, I would like to introduce you to my full volume, full throttle, hot bossy guest today, Fitz Culler, hey baby. Fitz Koehler (02:25.349) Lindsay, thank you so much for having me back. I love you so much and your listeners. Lyndsay Soprano (02:30.864) my gosh, they're amazing. They're amazing, amazing people. So Fitz is a powerhouse in fitness and motivation, known worldwide as America's noisiest race announcer, which is legit, because I've been at her races, and a fearless advocate for living better, longer, and louder. She's armed with a master's in exercise and sport. Fitz fuses science, humor, and heart to inspire change for global brands like Disney, like Oakley, American Cancer Society, and many more. She's a cancer crusher, a keynote speaker and author through the Fit'sness, it's hard to say, Fit'sness Show podcast and her Healthy Cancer Comeback book series. She helps people rebuild strength, confidence and joy with her signature mix of no nonsense, truth and contagious fun and that is for sure. She also has a new book that just recently hit the shelves titled You Supercharged. So we're gonna supercharge this conversation. I am rolling out the right carpet for you, babe. And I would like to start this supercharged convo today with Friday, December 28th of 2018 when you had a clean mammogram. And let's take it again from here. Well said. Fitz Koehler (03:39.576) yeah. Yeah. So, so, so that was a great day. I love walking out of a mammogram hearing great news, cancer free, go have another wonderful year. And I expected that I would in about six weeks later, again, six weeks later, after the crystal clear mammogram, I got out of the shower. And I found I just rubbed my under boob and there was a lump and it was a sizey lump. And within a week I had gone through the doctor and to the ultramammogram, which led to the ultrasound. And I had been a pretty cool cucumber. a cool cucumber. I my words. They're interesting. Anyhow, my radiation radiologist, she said, you know, there is a... Lyndsay Soprano (04:16.334) Where's such cool cucumbers there? Fitz Koehler (04:31.64) sizey mass here, but you also have several hard swollen lymph nodes I'm really concerned about. And at that point, the water work started and I thought, oh God, not only do I have cancer, I mean, I already had the hunch that I had breast cancer, but the fact that it had already spread in a big way within six weeks, I mean, I know too much. And I thought, damn it, I'm definitely going to die. And that was pretty alarming. mean, I'm not a grim person. I don't ever go to the negative. But in that circumstance, I was convinced I was a goner for sure. And so... I wasn't, I wasn't, went, I got treatment really quickly. Fortunately, the doctors that were apparently not taking any new patients took me instantly. They were quite concerned as well. And they beat the tar out of my breast cancer. had 15 months of chemo. And within that, I had 33 rounds of radiation to the breast and the armpit. I had surgery and it was awful and it was scary. I made some really wonderful choices along the way that served my benefit. And then I've used those decisions and those experiences to serve others and help them through their hard times as well. So very grateful to say, I think I just hit the six year remission mark. Lyndsay Soprano (05:44.632) That's freaking amazing. And you know, we're terrible about it. When I was getting prepped for this episode, I was like, I was in the kitchen last night and I was like lifting my arm and I'm like, I don't even rub my boobies enough. Like I don't squeeze my stuff like you always talk about because I had a little bit of a scare a couple of years ago. It actually after, right after our episode. And it was my lymph nodes were super hard and whatever ended up being okay. But I'm always like, I don't even know what it's really supposed to feel like. Fitz Koehler (05:46.284) Yeah, thank you. Lyndsay Soprano (06:10.05) Like I've got all these lumps and all these bumps and all these weird little things that are going on and I have tiny little tatas, but I also took out my breast implants too. So when taking those out, yeah, what a stupid decision to put boobies in like dumb for me, whatever you guys live your life the way you want to, but for me it was dumb. so when I got diagnosed with CRPS, Fitz Koehler (06:18.808) Smart. Fitz Koehler (06:26.593) Right? Lyndsay Soprano (06:31.894) and my body started feeling me in other ways. I'm like, let's yank these puppies out. I don't know what got yanked out. I don't know what parts of my body. So I'm not even sure like, am I feeling scar tissue? Like I have no idea. How do we, us women and also men, but also women who cares who's touching your boobies? Let everybody touch our boobies. Like what should we be feeling for legitimately? Because I know you've always called it the little bean in your boob, right? Fitz Koehler (06:50.38) That's right. Fitz Koehler (06:58.27) Yeah, yeah, gosh, you have such a good memory. Lyndsay Soprano (06:59.256) So I keep that visual, yeah, I keep that visual in my mind when I do squeeze my stuff. Fitz Koehler (07:05.438) Well, and I love that. mean, for me, was a bean. It was very obviously a little mass that didn't belong there. But we're just looking for something that's strange. Breast cancer, cancer itself appears in many different ways. So some people don't have a lump at all. They have heat, they have pain, they have discoloration, they have leakage from their nipple. And so it's just looking for something different. You know how in the airport they say, if you see something, say something. Well, Lyndsay Soprano (07:11.917) Yeah. Lyndsay Soprano (07:31.661) Right. Fitz Koehler (07:32.056) A, it's your body. So folks, it's your hands and it is your stuff. You should be touching your own body. You should be very familiar. If you're going to know anything like the back of your hand, should be the back of your hand and the front of your hand and your elbow and your armpit and your hoo-ha and your wang, whatever you got, you should know it. Lyndsay Soprano (07:47.822) Your wang! We are talking about touching your wangs here today, guys. Fitz Koehler (07:53.432) That's right. We got the wiener, the wang, the Hooters, the knockers. We got all the parts, which I love. I know. know. Oh, well, you should. I can't wait to talk about the book because there's a man mode chapter and a full throttle femininity and we get into the cooter, the coochie, stuff. Anyhow, but yeah, we have to like our body is not a dirty thing. It's our body and a doctor isn't going to come to our house in the middle of the night with a flashlight and start Lyndsay Soprano (07:57.474) This is now the porn show. Lyndsay Soprano (08:06.05) Yes. Lyndsay Soprano (08:09.666) I can't wait, I know. Yes. Fitz Koehler (08:22.68) peaking around, we have to be the first line of defense, look for red flags, look for changes. And okay, so you bring a change to a physician. If you're lucky, he looks and says, that's normal, go away. Nadi might say, or she might say, let's look further, let's do a little investigation. at best, you have some peace of mind, at worst, you get some information and then you get to change the course of your future. Because I assure you, if I would have ignored my lump at the Lyndsay Soprano (08:24.621) Yeah. Fitz Koehler (08:51.744) at the pace in which this thing was moving. If I had not reported it or not found it for another month, there's no way I'd be here. That thing was not headed. It was going to go to my lungs. It was going to go to my brain. mean, that's where breast cancer traditionally goes, your brain and your lungs. I would be, if I'm, I mean, I just don't believe I'd be here. So expediency matters with cancer and other diseases, et cetera. So yeah, just be proactive, right? Lyndsay Soprano (09:20.684) Yeah, and I know there's a lot of, and we talk about this all the time on the show about how like I have given up so much faith in Western medicine. But when we're talking about stuff that you've had to go through, where you're talking about all of the radiation, all of the chemo, all the things that you went through, that is 100 % Western medicine, right? There are other ways that people would go about addressing their cancer from a holistic perspective as well, but. Fitz Koehler (09:31.992) Yeah. Lyndsay Soprano (09:45.272) The end of the day, it's really tough for me. I quit on doctors with my body because all they did was just cause more pain, more surgeries, more this, more that. And I'm like, I don't need any of that. What I need is what I'm doing right now with you, having honest and open, educated conversations about what we should be doing with our bods when we're faced with these challenges, big or small. Fitz Koehler (09:58.754) Yeah. Fitz Koehler (10:06.776) Well, I tell you, Lindsay, I'm so fortunate the thing that came for me was a well-researched disease, right? So, know, 30 years ago, I might have had a different outcome, but people got sick of losing mothers, sisters, wives, aunts and besties and all those things. So breast cancer has had this enormous amount of funding and research and they have actual solutions. So, you know, when my doctor did the pathology on my tumor, they said, we know how to beat this. I was like, are you sure? Boo hoo hoo. And they said, Lyndsay Soprano (10:14.88) Right. Lyndsay Soprano (10:26.883) Right. Lyndsay Soprano (10:34.035) Are you sure? Yeah, sure. Fitz Koehler (10:36.084) Yeah, we're going to beat this. And so I did have some confidence. I also still had this lingering fear and, you know, I was looking over my shoulder for quite a bit. But, you know, you're dealing with something that's much more rare and unique. And the burden for you is that enough people don't have the same damn thing and aren't pouring as much energy. So I'm frustrated for you, sweet girl. You deserve better. Lyndsay Soprano (10:53.091) Yeah. Lyndsay Soprano (10:58.648) Thank you, we are fuckstrated on this show in regards to it. I mean, we just are, but this isn't about me. But it is about me to a certain extent because I have walked away from going to different doctors and I keep going, I mean, I know I need to go see an actual doctor to get some stuff taken care of. It's mostly just like I need some ultrasounds and I need some blood work and I need some of that general stuff. But overall, I do everything holistic for my body. don't go, because I was, Fitz Koehler (11:21.346) Yeah. Lyndsay Soprano (11:28.492) I'm still not, I still haven't done the opiate route. I still haven't gone those ways. There are a couple of things that I've done now. Ketamine has been my lifesaver, but that took a while of getting it dialed in and finding the right clinician and having those open, honest conversations about what's good for you doing, going the route that you're going. But one of the things that I think that you had going for you too was that you were super healthy and athletic and Fitz Koehler (11:32.61) Thank God. Fitz Koehler (11:52.63) Yeah. Yes. Lyndsay Soprano (11:54.178) So you already had that ingrained in your brain that you were like, I'm gonna get up and I'm gonna go to the fucking gym. That is you through and through, which a lot of us are not fortunate enough to have that within us. I have it in a different way from dance and swimming and yoga and things like that, but I was never a gym rat. I don't wanna be one, but you have been able to apply. Fitz Koehler (12:06.904) haha Yeah. Lyndsay Soprano (12:16.748) your Jim Ratness, if you will, to writing your books and to creating this little empire of yours that you've been working on that I've been watching. It's just lovely to see. But let's talk about what you've done and then let's get into your book because your book's frickin amazing. Fitz Koehler (12:31.948) Thank you. So what do you mean, just professionally what I've done? Okay. Lyndsay Soprano (12:35.604) Yeah, what have you been doing when it comes to, how you were able to get your fitness involved in your cancer cure, right? How you took those life lessons that you've always had that was innate in you and applied them to your health and getting better. Fitz Koehler (12:54.872) Okay, so interestingly, enough from the start. mean, the thing that really hit me hard was the stress. second I mean, the second I was in that ultrasound room, it just the stress is inordinate that comes with cancer. that it's the it's the Grim Reaper on your shoulder. It was it was so awful. And I instantly started thinking, I have to go exercise this out. You know, my instinct is go to the gym to expel toxic energy, go for a walk, go for a run, lift weights. And I know for a fact, exercise helps with mental health and health and anxiety. And if you look at any report, it'll tell Lyndsay Soprano (13:16.93) Right. Fitz Koehler (13:26.458) If you'd like to resolve or diminish your mental health issues go exercise and so that was instinctual for me And then I also started thinking all right this this is may set me back I didn't know what I was in for and boy did it ever set me back But I thought I want to be as strong as possible the day I start chemo and so exercise was ramped up so physically I could be even more capable and you know for a little Imagery going into any sort of crisis whether you're hit by a bus or you're sick Would you rather be John Cena or would you rather be Pee Wee Herman? You know, I'll take John Cena He's starting at a much greater place. Right? And so that's what I want everybody to To do is prepare your body to do battle today I mean fitness we always associate with looking good in a thong and all that Kim Kardashian stuff and it's fine I it's okay to care about the way you look but Lyndsay Soprano (14:12.747) Of course. Fitz Koehler (14:18.9) My intention is to get people powerful, get them to feel better and get their body to perform better. And someone like John Cena, even though he's an extreme example, his body performs really well. If he gets hit by the bus or he gets diagnosed with something awful, he's far more well capable and well suited to deal with it than a scrawny, unfit person. so, you know, there's that. And I was intentionally working on that. And then I was committed to once treatment started, I could do what I could when I could and reality hit really quickly because chemo made me violently ill. It's funny. I think about, you know, for 15 months, imagine if you, if you went to a restaurant, you ate some rancid shrimp and rancid steak and you, guzzled it down with rancid milk. Imagine what that would do to you. Well, that's what happened with me every single day for 15 months. I was a catastrophe. And so I had to figure it out. Like, okay, I'm sick. But I'm not giving up. I'm not going to stay home. I knew that if I stayed home, all I would be was sick. And so I continued traveling. I got on 30 planes out of my hometown to go announce races, to go do keynotes. And then I tried to figure out how to exercise with this illness. And so I did. I wasn't able to do the things I used to do, but I did them at a much lower level. When I was stuck in bed, I would do leg lifts in bed. Boy, your gym, I'm sorry, your bed can be an entire fitness center if you're motivated. And so that's... Lyndsay Soprano (15:43.179) Yeah. Fitz Koehler (15:45.642) What I did is I did bridges, I did supermans, I moved my arms. When I was violently ill lying in bed, I was swinging my arm up and over my head. And so about six months into my treatment, I had just finished the meanest course of chemo that I had done. It was six rounds of nightmare. And so I went into my oncologist and I said, He said, Fitz, I'm so proud of you. You're doing so great. And I said, what? I am not doing great. I mean, I was bald and gray and I was like, I was just such a basket case. was so, I mean, everything that could be wrong with me was wrong with me. My fingernails were ripping off and then he just said, no, you're doing so great. I said, Dr. Gordon, why are you saying that? I am not doing great. He goes, listen, I'm not saying you haven't suffered. You have suffered immensely. And I'm acknowledging that. He said, however, Lyndsay Soprano (16:13.57) Yeah. Yeah, I look fantastic right now. Thank you. Yeah. Fitz Koehler (16:35.56) If you had not been so committed to fitness before and during your treatment, you would be in a much worse situation. said, the people he's I'm giving you the meanest course of meanest combination of chemo drugs I give anybody. He said, if you weren't so fit, you would have been hospitalized, not just for one day, which I was, but you would have been hospitalized for a month. He said, you probably would have had a feeding tube feeding tubes lead to infections. There's all these issues you have sidestepped because of your commitment to Lyndsay Soprano (16:56.066) Wow. Lyndsay Soprano (17:01.39) Yeah. Fitz Koehler (17:05.492) exercise, nutrition, sleep, et cetera, et cetera. So I'm not saying you haven't suffered. said, but you have been traveling around the country, having more adventure than most healthy people do in an entire year. So yes, you've suffered, but your fitness has paid off. And at that point it was like the heavens opened up and ding, ding, ding. The bells went off and I thought, this thing that I've been preaching my whole life is real. mean, it really has impacted me. And then, you know, I take that and think, how do I convince other people? to get this same reward too. you know, have a friend of mine who I met 10 years ago. I met him at a bakery at Disney World and he started following me. He used my exact formula for weight loss. He's lost over 90 pounds. He's run all these marathons. I mean, he's become this uber fit guy. He also used to be a doormat. Now he's confident. He's a healthcare executive. His whole life has turned around. And so he, last year he was diagnosed with Parkinson's, which is a terribly scary diagnosis as well. And what has he done? Lyndsay Soprano (17:58.136) Wow. Lyndsay Soprano (18:01.678) That's, yeah. Fitz Koehler (18:05.208) He's used his fitness, his newfound fitness and confidence to fight back. And his doctors are like, wow, you are really, we thought you would regress and you're not, you're getting stronger. Now they're putting him in not one, but two clinical trials because he's fit enough to handle it. If he had been diagnosed 10 years prior when he was obese and just a mush of a man, he wouldn't have these opportunities, but he got his health under control. And he's the best he's ever been despite Parkinson's. And now they're likely going to give him a life-changing surgery in December that will, as the doctor said, you will tell people you have Parkinson's and they will not believe you. And so that's what fitness can do for people. Lyndsay Soprano (18:49.644) I love this. Yeah, it can. And when people look at you, you are like, it's daunting, because you're so incredibly athletic and you're so fit and all of these things. Then there's people like me who came from like a different time of fitness background where it was more dance, it was more theater, and now it's swimming, because it's the main thing that I do now for fitness. Fitz Koehler (19:08.482) Yeah. Lyndsay Soprano (19:15.39) But then there's people that are the couch potatoes, my husband being one of them, right? You know, Bill. And he's just now starting to like, he's going to the gym and he's in fact, he's there right now. he's because he knows I'm like, hey, you got to keep up with me. And I'm the sick one in the family. And you have to keep up with me. And I got to make sure that you're going to live longer because we've got a lot of life to live. Fitz Koehler (19:19.874) Yeah Fitz Koehler (19:37.272) So you're the exhibit A because there's all these people that will take any excuse and gosh, you have some legit excuses, right? Yet you still go forward. So you have shown up at not one, but two of my races. I was like, Lindsay, come do a race. said, okay, you did the... I mean... Lyndsay Soprano (19:48.067) Yup. Lyndsay Soprano (19:53.504) I've done more since then too, not just yours, but others as well. In my wheelchair, and in fact, I re-listened to our episode, which was like, you know, was like episode 23 or something. It was the first season. I didn't really know 100 % of what I was doing with the show, where I was gonna be going. And you were the reason that I got a wheelchair. You were the reason that I did the races and that I still do what I do. Yeah. Fitz Koehler (20:03.682) Yeah. Fitz Koehler (20:14.392) It makes me that makes my heart so happy and you know what watching you take on the hills around Dodger Stadium for crying out loud I was like, holy shit. She's She's in an actual push wheelchair just to be for anybody who doesn't know there are racing chairs who make your life a lot easier But Lindsay who said no, I'm doing the hard way and then she came to OC thank goodness. Thank goodness, What I mean Lyndsay Soprano (20:21.806) I was like going straight down, baby Lyndsay Soprano (20:29.56) Yeah Lyndsay Soprano (20:35.906) I'm doing the hard way. I have a different chair now. mine's custom to me and it's racing. Yeah, it's beautiful. But anyway, you were the reason that I started it in the first place. Yeah. Fitz Koehler (20:46.104) Well, thank you. But we are the reason because there's so many people that I poke in the chest and I say, let's go, you can do better. And they go, yes, sure lady. And they tuned me out. But you said, okay, fine, I'll give it a try. And you did it and your finish lines were, they were magnificent. I mean. Lyndsay Soprano (20:51.266) Yep, yep. Lyndsay Soprano (20:56.856) Yep. Yep. Lyndsay Soprano (21:01.838) I'm like the second to the last person, but I still was doing it. You bill was behind me Fitz Koehler (21:06.456) My favorite person is the dead last finisher. mean, these champions, good for them. I will give them a champion's welcome every single time. But the person I look forward to most is the dead last person, the 100 last people, because those are the people who are, you know, they're... They're kind of there by surprise. I want to know why they showed up. then those finish lines are life changing. And so, you are the living example of the thing I'm desperate to get people to believe is in themselves. Take that voice inside your head that keeps putting you down and have use it to start talking you up and telling you you can and sweet bill. mean, golly. And so everybody knows. Well, everybody doesn't know this, but I'm a raging fan of Handel on the Law. When Lindsay told me she was like, blah, blah, blah. Lyndsay Soprano (21:26.28) Yeah, yeah. Lyndsay Soprano (21:38.669) Yep. Lyndsay Soprano (21:51.756) No! Fitz Koehler (21:52.952) I was like, your boyfriend is who? What? I probably did 13 cartwheels because I was like, Lyndsay Soprano (21:58.783) I was like, I think she's more excited to meet Bill handle than she is to hang out with me, but either way it all worked out Fitz Koehler (22:04.856) I was ecstatic. I was so like, you first and then Bill and then, and then here's what people also need to know is he tripped and he hit his head and he came through with a bloody eyebrow. Jesus Christ. And that was like mortifying. But he said, he was like, I'm fine. And then he showed up to do it again. I mean, for the love of God, you guys are the exhibit A's. Now, are you John Cena? No. Am I John Cena? No. But are we doing the best with what we have? Yes. Yes. And yes. And that's Lyndsay Soprano (22:15.032) Bloody face. Lyndsay Soprano (22:28.78) No. Fitz Koehler (22:33.462) That's where I'm going with this supercharged thing is you, but better. Lyndsay Soprano (22:38.03) Yes, and I love that because we all can be better. I mean, give me a fucking break. If you think that you are just good to go, then turn off my show and find somewhere else to cry because we're given this one life. I do believe in past lives and I do believe I've had about a billion of them. That's why I'm so exhausted. But this is what we have right now that we're working with. So you can either give up on yourself Fitz Koehler (22:42.102) Yes! Fitz Koehler (22:46.594) Nope. Fitz Koehler (22:59.34) Yeah Lyndsay Soprano (23:06.536) or you cannot and we like Fitz and I, are not giving up on ourselves. And part of why she and I are having this conversation right now is for you. It's also for us because we love hearing ourselves speak, but it's also for you. mean, what else would I be doing this every, I wake up and this is the first thing that I think of in my life is the pain game podcast and my new business that I'm sorry, which is a whole nother thing, but that's for season four. But we are here to supercharge your life too. Fitz Koehler (23:16.855) Yeah. Lyndsay Soprano (23:33.58) And it doesn't mean that you have to turn into this bodybuilder. You don't have to go to these crazy extremes. It's just meet yourself where you are and do something with it before you get sick, before you get sick. Fitz Koehler (23:33.816) Yeah. Fitz Koehler (23:44.542) Yeah, that's right. That's right. So either prepare yourself to not be sick, prevent, right? There's a lot of things exercise and health can do to prevent, but nobody gets out of life unscathed. And so I'm sure a lot of your listeners are struggling with something or other, right? That's kind of the theme of the show. And so know this, we do understand, we may not have exactly what you have, but we've also both had some nightmarish, agonizing, debilitating experiences Lyndsay Soprano (23:52.299) Right? Yeah, weird. No. Fitz Koehler (24:18.708) And we kept going and we know that you can keep going. I start just have a vision for yourself. Have a vision for yourself that's better. Chapter two is who do you want to be? Okay, decide who you want to be. Who you want to be may be different than what I want to be, but that's how do you feel? How do you look? How does your body perform? What kind of work do you want? mean, let's take it down to your hairstyle. There are things we can update. upgrade in our world and perhaps you should do it. How much energy do you want? What kind of sleep do you want to have? You know, know that and then we can work on making a plan. You know, people say, well, I'm going to go to the gym. Well, what are you trying to accomplish? I don't know. I'm to go to the gym. Well, you wouldn't get in your car and tell Suri, hey, Suri, take me somewhere. Suri would say, well, what the hell are you talking about? Tell me exactly where you, tell me exactly where you want to go. So know exactly where you want to go. And then the book teaches you how. Lyndsay Soprano (25:06.004) Take me anywhere. I'm not sure. Fitz Koehler (25:13.816) to get all the places, know, here's the nuances of eating and exercise and sleep to achieve certain goals. And then, I'd encourage you to get there, 1 % better every day, that's it. All you gotta get is 1 % better. Lyndsay Soprano (25:30.114) And that is not daunting at all. I'm using the word daunting today. So congratulations to us all. But yeah, 1 % is like big deal. Like, okay, so I made this one change today, you know? And then let's see what tomorrow brings. Maybe it's even continuing on with that change that we promised that you were gonna do with yourself yesterday because it took more time than necessary, you know? Like, who knows? So let's talk more about your book. Fitz Koehler (25:36.598) It's a big word. Fitz Koehler (25:58.442) Okay. That's right. Lyndsay Soprano (25:59.416) teased us in the beginning with touching our body parts, so I gotta get back to that. So talk to us about Supercharging. I mean, clearly not in the pornographic mode, but I mean, if we need to go there, it is an uncensored show, so whatever. Fitz Koehler (26:12.28) Well, you know, the whole supercharge is just you but better. The book titles, you supercharge the exact formula for fitness, weight loss and longevity, right? So it's all the things you would like to accomplish. There's a massive chapter on... Lyndsay Soprano (26:16.727) Yeah. Fitz Koehler (26:27.864) called everything exercise. Sometimes I feel like people would exercise if they knew how. Okay, well now I teach you everything, the four pillars of fitness, that's strength, cardio, flexibility, balance, the fit principle, frequency, intensity, time and type. People always say how often, when, how much, how hard, it's all in there. There's over 300 photos. Some photos are body part. You this is how you work your chest with dumbbells and bands and gravity. I kept it simple, stupid. You don't have to have the fanciest equipment in the world. And then here's how to exercise in a chair, right? There's dozens of photos teaching you how to exercise in a chair. And if you're not able to get up in the chair, here's how to exercise in bed. And let's say even if you are a super flexible gymnast or whatever, there's still a great opportunity to stretch and strengthen in bed. And then also there's dozens of photos teaching you how to exercise. how to stretch in the shower. And so I'm trying to target people everywhere they are so they can build in exercise throughout their day on the busiest days and the most, you know, open days. And then there's the nutrition, no nonsense, no garbage, no diets, no lies. And there's a whole chapter of me just trashing all the diets and the lies. So I, I, I'm... Lyndsay Soprano (27:42.766) Yeah, which I think everybody should turn to first. God. Fitz Koehler (27:47.192) Hell yes, hell yes. go after them in a merciless way because they don't deserve mercy. There's nothing uglier than these snake oil salesmen vultures taking advantage of hardworking people who just want to look, feel, perform better, right? So there's that. There's chapters on sleeping like an angel, working workouts into your work day, healthy holiday hacks. So how do you stay fit during the holidays? Well, it's there. Training while traveling. And then, okay, now we're back to ... the full throttle femininity and the man mode. And so those chapters came because when I was, I thought I was almost done with the book in April and I did a post on Facebook and I just said, Hey, if you have, if you guys were reading a book like this, what would you like to have inside of it? I just thought, I just want to dot all the I's cross all the T's and so many women reached out and said, Lyndsay Soprano (28:19.575) Yes. Fitz Koehler (28:41.506) gosh, can you talk about fitness and menopause or perimenopause and so forth. And then men, like a couple of men said like, hey, yeah, we've got guy stuff too. And I thought, well, that's genius. That was not already planned to be in the book. So I gave the women their chapter and the guy their chapter. And for women, it's so much about encouraging strength training. What do we deal with is osteoporosis, osteopenia. That's a big issue for women and they could be largely Lyndsay Soprano (28:44.949) Ugh, yes. Fitz Koehler (29:11.98) dissipated if women did more strength training. Strength training is not only the fountain of youth, but it's the fountain of strong bones. And so I don't think our mothers and our grandmothers were lifting weights or doing push-ups and stuff. Our generation can be the first generation without much bone loss. So let's do that with strength. Let's do our kegels. Can you run, laugh, and sneeze without peeing? Absolutely. Absolutely. Your pelvic floor. Lyndsay Soprano (29:38.286) I'm like, cause I was just gonna say no because that is one of my big and that's actually something that's happened with CRPS and I literally as soon as you said kegels I just started doing them. So guys I am doing my kegels during this episode right now. So what's your excuse? Because I'm sorry about people saying I don't have time to exercise go fuck yourself. Everybody has time. We have time to binge an entire series on Netflix. You could have squeezed in no pun intended. Squeezed in a little bit of something even doing your Fitz Koehler (29:49.08) Right? Me too! Fitz Koehler (29:57.452) Thank you. Fitz Koehler (30:03.958) Mm-hmm. Lyndsay Soprano (30:07.583) I'm it! Fitz Koehler (30:08.536) Well, yeah, put that coach to work, right? She shouldn't have all the time off. Put that coach to work. I mean, again, that's a high priority. So many women think they're just doomed to pee their pants all the time. Not necessarily. The doctors have some solutions and you have one yourself if you kegle. You'd be surprised how strong you can make that muscle. And then men also ... Lyndsay Soprano (30:12.672) Here cooch to work. Title of the episode, just showed up. Lyndsay Soprano (30:25.495) Yeah Fitz Koehler (30:34.006) deal with a loss of testosterone as they age. call that man O-Pause and they start getting softer and can they make changes? Absolutely. Again, strength training, a huge game changer for guys. And then if they would like to have the most powerful pecker on the planet, and that is a promise in that book, kegels for guys too. And you can do kegels. They can do kegels on a plane, on a train, in their automobile, a meeting and they... Lyndsay Soprano (30:39.31) Mm-hmm. Fitz Koehler (31:01.546) all without looking like a perv. know, they can just, there are things guys can do to take care of themselves, to increase their mobility, their stamina. And then of course, guys don't even know this, that clogged arteries, you know, that cholesterol. That's one of the main sources for erectile dysfunction. So when they're Willie, they're Wang, they're Peter, their penis starts to fail, they might not even know that that's specifically attributed to a shitty diet, right? It's because they're eating too much garbage, drinking too much garbage. If they clean up their intake, not only do they prevent their chances of having a heart attack or a stroke, but they can make Mr. Happy get back to work more, more ferociously than ever. And that's obviously something that is really meaningful for men. So I tried to hit folks at all the angles and in all the nooks and crannies, Lindsey. Lyndsay Soprano (32:00.238) I love it. Nooks and crannies, no pun intended. But I love that. you know, I mean, my sweetie, of course, my darling husband, he eats like shit. He knows he does. You know, he's doing he's he's working on it. He's trying. But he's also like, do I need to like, do I have to keep doing that? And I'm just like, I literally am fighting for my life every single moment of my life. And this is not just with him. This is also my best friend, Robbie. And if you are listening to this episode, I'm calling you out, young man. Fitz Koehler (32:03.082) huh. Lyndsay Soprano (32:29.838) He's a ticking time bomb. He's a ticking time bomb and he is a year and a half older than me. And it is like literally to the day we have a half birthdays and I'm waiting for something terrible to happen. And he just won't listen. And I'm like, we're turning 50, bro. Like we're not 21 anymore or 19 when we met. Like we are going to be 50 and something's gotta give and something's going to. Fitz Koehler (32:32.394) Yikes. Yeah. Fitz Koehler (32:48.696) Yeah. Lyndsay Soprano (32:57.354) And so if you know, and this isn't just for men and in my life, but this is just for everybody, you know, with us women, we might be henpeckers, we might be nagging you. There are reasons why we are doing it. It's because we actually want to love you longer. And we would like to be around to have you love us longer as well. And so we're making commitments to ourselves to try to get a little bit better 1 % at a time. Right. And I love that. Fitz Koehler (33:22.264) That's it. here's the thing, sometimes, oh well, sometimes, so many times people hit 40 or 50 or something, they're like, I'm too old. Okay, well either you can be the young person complaining about how old you feel, or you can be the actually old person bragging about how youthful you feel. This is a choice. mean, Brad Pitt is fricking 60, Tom Cruise is 60 something, and he's running across. choo-choo trains and movie theaters. So you can earn a youthful feeling. You can earn more energy. You can earn a harder, hotter body. And here's the other thing, Lindsay, so many of you are like, oh, you know, that's vain. My number one priority for people is to feel great and to perform well. However, if you exercise, Lyndsay Soprano (34:02.84) Gimme a break. Fitz Koehler (34:10.474) and eat right because you care about your appearance, fine. You're still gonna feel better and perform better. So whatever motivates you works, okay. And then mind you, if you're motivated by pain and performance, you're eventually gonna look better too. So they all go hand in hand. yeah, just whatever works for you, works for me. Just do it, just get to work. Lyndsay Soprano (34:32.684) Yeah, totally do it. And I mean, there is discipline that that is involved in it. And I know a lot of people are like, well, and I like that you're squashing diets because I think diets are stupid. And we follow every just the newest one that pops out. Everybody hops on it. Those guys made a bunch of money and then everybody is like sick from some other thing because they deprived themselves. Fitz Koehler (34:49.282) That's right. Lyndsay Soprano (34:52.974) of something that they really, like for me it was like, okay, well I got rid of the dairy and I got rid of the gluten and I got rid of the alcohol and I got rid of the, and nothing was getting any better for me from a pain perspective and a health perspective. So it was like, I was depleting myself from the things that actually, mean, alcohol is probably a good one, same with shoes and same with gluten, but either way it still was, there's a lot of this, I think it's a misnomer that deprivation is, Fitz Koehler (35:12.288) I'm Lyndsay Soprano (35:22.208) heart of getting healthy. Fitz Koehler (35:24.952) Yeah, absolutely. diets themselves are short term behaviors that lead to short term results. So even something like keto, for example, people will get on keto for a few weeks and they'll lose weight. And then the suffering kicks in because they've restricted themselves so dramatically. The same thing for intermittent fasting. And then Lyndsay Soprano (35:35.319) Right. Fitz Koehler (35:48.256) They start ending like Keto crotch and keto breath. And there's all of these horrible things that go along with all these diets. Keto crotch, nobody wants that. Nobody wants that. And then it's bad. And then they give up. Then they give up. And then they're back to where... Lyndsay Soprano (35:54.286) Keto crotch? no! don't even want to know what it is. Fitz Koehler (36:06.498) they were to begin with. And so it's funny, I'll start telling people that don't do diets and they'll go, well, what about this diet? Well, that one's stupid. What about this diet? That one's also stupid. mean, diets in general, again, short-term measures, short-term results. Instead, let's start gradually improving our behavior. We start eating the right amount of the right food for the size we want to be. You don't have to be perfect. Lyndsay Soprano (36:17.411) Yeah. Fitz Koehler (36:28.856) I teach people how to find their precise caloric budget for their specific goals. And then ideally choose 80 to 90 % of your intake to be healthy. And then the other 10 to 20%, you could have a little wiggle room with. I don't ever tell anybody they can have dairy or they can't have white or they... If you're lactose intolerant, fine, cut it out. But not everybody is, not everybody needs to remove it. There is no one size fits all. So anytime someone tells you there is, they're lying to you. Lyndsay Soprano (36:48.556) Yeah, right, right. Fitz Koehler (36:58.296) I, you know, if somebody gives you an apple, you say, healthy apple. have that. If somebody says, here's a weight loss apple, instantly you go ding, ding, ding. They're scamming me because there's no such thing as a weight loss apple. It's just an apple. There is no weight loss shake. There is no weight loss bar. None of it is real. It's just food or drinks. So anything that has word weight loss or diet on it, just skip it by, unless it's my book that says the exact formula for weight loss where I'm actually teaching you. Lyndsay Soprano (37:08.814) Ha! Fitz Koehler (37:27.106) how to consume in moderation for your particular goals. That's it. Lyndsay Soprano (37:32.14) Yeah, and I mean, one of the things that I love about you and clearly your book is this way as well is that you're blunt. You have no excuses. That's your style. Like you're like, fuck you. All right. You want Keto crotch, which we just learned about and we don't even really know, but we all are thinking about it. And I have a girlfriend in mind that I don't talk to anymore. And I swear to God, she absolutely has to have Keto crotch. And if you're happening to listen right now, cause I don't know if she does, you know who you are. Fitz Koehler (37:38.273) Yeah. Fitz Koehler (37:43.64) Mm-hmm. Fitz Koehler (38:01.736) She deserves it. Lyndsay Soprano (38:02.954) Yeah. No, that's mean, but kind of. okay, so we've talked. Okay, so we've got your book. Can you briefly talk a little bit about your podcast? Because I know you're just rocking the fitness show to talk a little bit about that. And then we'll obviously we'll talk a little bit about how we can find you. Fitz Koehler (38:22.808) I love you so much. yeah, the fitness show. My whole intention here is to make fitness understandable, attainable, and fun. And people get real science, real... Lyndsay Soprano (38:30.529) Yeah. Fitz Koehler (38:32.436) obtainable behavior changes and then you get it in my big mouth pointed way. You know, it's so funny. One of the greatest bits of feedback I get from people is thank you for your brutal honesty. I get that a lot. They'll say, I lost 40 pounds. Thank you for being brutally honest. And I tend to get away with it because people know I love them, right? I am very pointed and very sarcastic and animated, but yeah, the show is... filled with that and it's during the editing process of the book, I had some of my interns reading it and I said, make comments in the Google drive, tell me what you hate. And you just please, none of them hated anyways, but some of them said, you know, maybe soften your tone a bit. I got that quite a few times from each of them. And so in a couple of places, I did soften a little bit and then I thought, you know what? No. because this is how I get through to people. poke them, I shake them, I get in their face, and then the most delightful way possible, tell them that they're screwing it up and they can do better, and they should do better, right? So the fitness show is filled with that. I do a lot of shows that are Q &A based, people just sending questions and I answer. I do have some interesting guests, a lot of athletes, and I talk about my travels, the races that I host, I just dedicated one to my boobs. Lyndsay Soprano (39:23.982) Mmm. Fitz Koehler (39:52.14) The one I released yesterday was called My Boobs. They're real and spectacular, you know? that's right, right? So if you get it, then great. If not, you think I'm a loon and that's fine too. But yeah, The Fitness Show is just about doing better and being better. And and here's what I'm doing. You might actually consider this too. So I have a lot of full length episodes. Every week I release at least one full length. But then I have these mini episodes. I called them Lyndsay Soprano (39:56.75) yes, nice Seinfeld reference. Fitz Koehler (40:20.918) I call them pokes and they are, I kid you not, four to six minutes. And so somebody can just click, tune in, and there's me drilling down on them something they need to hear today. Stop making excuses. You're not old or eat more potatoes and this is why. And so work harder. There's all these different pokes, but it's just these tiny little, how do I get in your face, get in your ear and get you to upgrade your behavior for the day? Get motivated, stay disciplined. Lyndsay Soprano (40:25.472) Mm-hmm. Fitz Koehler (40:50.744) Yeah, the show's been doing great. I just hit 300 episodes. How many are you on now? Lyndsay Soprano (40:55.31) We are at, I think this one actually with you and me is gonna be 150. Yeah, yeah, and we're once a week. It's a lot of work. It's a lot of work to do it well and to give a shit about what I'm doing. Like I don't just waltz in here and I'm like, oh, I'm just gonna talk to Fitz today. Let's just see how it all shakes out. No, I mean, there's like legitimate planning and going back and forth and there's so much to do things right. And like you building your empire, one of the things that, Fitz Koehler (41:00.556) Wow, congratulations. It's a lot of work. Fitz Koehler (41:07.511) Right. Yeah. Fitz Koehler (41:14.68) That's right. Lyndsay Soprano (41:23.406) I have given, I've kind of like changed my view on CRPS and that started because of this show is it is a gift that has been given to me. no matter how shitty it has been or will be. don't know, but it has because it's changed who I am. I'm still me. I mean, I'm still crazy and nuts and wild and you know, all the things, but I mean, I legitimately, I don't even think you know this, but my marketing agency of 25 years, I closed the doors a year ago to do this and start a whole new business wrapped around this in the pain community. And Fitz Koehler (41:40.66) I love you so much. Lyndsay Soprano (42:03.692) I wish you could never have told me that this is what would have been happening to me five, six years ago, you know? Even with my diagnosis, because my diagnosis came and I handled it poorly because I was going to pain doctors and they were hopping me up on all kinds of drugs and I didn't even remember half of the day. No, that's why I won't do the opiate route or any of that stuff. But it is really amazing when you're faced with these kind of health challenges, what it can actually do for you and for other people if you do it right. Fitz Koehler (42:09.941) You know what you're just Fitz Koehler (42:19.479) Yeah. Lyndsay Soprano (42:34.482) And there's no magic, no magic bean that's gonna get you motivated to do something about it. But my show is giving pain purpose. And that is what it is. That is what I wake up, that's how I opened. I wake up every morning and I fucking rally. Even from the bathroom floor, right Fitz? God, yeah. Fitz Koehler (42:52.566) Yeah, you do. Yes, yes. You know what mean? You're so scrappy and settling is not Lyndsay Soprano (43:00.78) Yeah, you are too. Nope. Fitz Koehler (43:02.176) an option for you and making the best of every situation is in your nature. And I think that can be in everybody's nature. For us, it's intuitive, it's instinctive, and it's who we are, but everybody can learn to be a bright sighter. Just as everybody can learn to exercise and make that a habit, choosing perspective, choosing to do things that make you feel good going outside. For me, I have a top five list. It's going out, being outside, being with my Lyndsay Soprano (43:26.456) Mm-hmm. Fitz Koehler (43:32.13) dogs, exercise, happy music, not sad. You know, there's my guitar, there's things that I know make me happy. so I'm a brightsider. Sometimes I just get the sads. I don't even know why they just hit me. I'm not a... Lyndsay Soprano (43:44.462) Everybody is we're human and we do have our bad days guys like we're not like my god We're perfect and happy all the time. No. No wait. Yeah Fitz Koehler (43:52.258) That's right. That's right. So everybody gets it, but I get it, you know, randomly. Thank goodness it's less than others, but I instinctively go, okay, I don't like this. I need to get out of this. And so I go outside to exercise with my dog. I, know, I, I go straight to those things that I know work for me. And so what I encourage everybody to do is make a freaking list. One, two, three, four, five things that make you happy. And then when the sads kick in or the frustrations, take yourself out of that by doing Lyndsay Soprano (43:58.455) Yeah. Fitz Koehler (44:21.624) force yourself into a happy place. And that's what I do. just, even if it's a square peg and round hole, I will not tolerate misery for myself, which is probably an insane behavior, but it works. I had a bit of a crisis with my book yesterday. And so I went, okay, I got to go down the list and do the things that will drag me out of this hole. And it works. so pain, depression, we can... we can save ourselves and that's what people need to be in a habit of doing is just what you did. You said, I got to turn this around. I got to make something positive. I feel good connecting with people. I'm going to start a podcast. know, people, everybody can do their version of that, whether it's art or, or, or I don't know what it's video games. Yes. Yes. Lyndsay Soprano (44:57.261) Yep. Lyndsay Soprano (45:08.814) It's anything, it's riding, it's hiking, it's biking. There's so many things that we can do to get through the outlet. It's not just like, you know, a lot of people are like, well, do you meditate? I'm like, yes, I do. I don't meditate like a yogi meditator. I don't do that. I do my version of it and I do it simultaneously to when I'm in my infrared sauna because I've got a double dip on everything I'm doing right now. So I can make the most. I'm reading my book, I'm getting my like... Fitz Koehler (45:23.159) Right. Lyndsay Soprano (45:33.934) silly like beats in my head that's going in, all the things that are helpful for pain. And then I meditate and I'm listening to music. Like I'm like banging it all out in the morning for 45 minutes in my sauna because that's the most, that's my spot, you know? And it took forever for my sweetie to not open the door of my sauna and go, what's for dinner? You know, kind of a thing. Like this is my spot. Like I only have this one spot in this whole house. Fitz Koehler (45:34.391) Yeah. Fitz Koehler (45:51.374) my gosh, come on, Fitz Koehler (45:57.89) You know what I do now? Lyndsay Soprano (45:58.294) No, he's way better about that now. Fitz Koehler (46:01.194) I lock every door when I if I go into the bathroom to take a shower or bath or whatever lock the bathroom door I lock the bedroom door I try to keep everybody as far away from me as possible I don't care who's locked out of the bedroom just locking it I need the barrier and I make it and so be it Lyndsay Soprano (46:11.414) I like that. Lyndsay Soprano (46:15.618) Yeah, yeah, yeah. Well, and we all have to do that. We all have to put up our boundaries. We need to decide our happy places that will bring us out of our funks, because we all have them, big or small or medium in between, whatever it is, we all have them. You're human. Don't beat yourself up about it, but do something about it. Fitz Koehler (46:36.098) That's right. It's okay to feel sad. It's okay to feel stressed or grief. It's not okay to bask in it. You know the people like you break up and then you start just playing all the sad music. Just don't do that. Don't do it. Get thunderstruck on your on your earbuds or whatever. Just don't bask. Basking is not good for anybody. So, you know, be the be your first responder for your own crisis. Do whatever you can. Lyndsay Soprano (46:38.573) Yep. Mm-hmm. Lyndsay Soprano (46:46.484) Right? Lyndsay Soprano (46:53.009) Yeah. Lyndsay Soprano (47:03.136) I love that. That is true. Do you have a, you've been to so many different races and you've seen so many people cross finish lines. Do you have like a really like awesome story, like an unforgettable story of somebody or someone besides me, of course. Fitz Koehler (47:19.414) I I mean, the stories are actually endless. mean, I've had people come through finish lines of marathons with zero legs, zero legs. Love that. Love the morbidly obese folks finishing up full marathons at the Donna National Marathon. Lyndsay Soprano (47:24.749) That's amazing. Lyndsay Soprano (47:33.292) Yep. Fitz Koehler (47:40.002) to finish breast cancer. That one's pretty magical. We have all 50 states represented, usually about 15, 20 countries represented and hundreds of breast cancer crushers, including men. And so many of them, and personally to me, it's very helpful because I'll meet women finishing up their races who are 35 years cancer free. Or, I'm 20 years living with metastatic breast cancer. Women who have had it and have been... living with it for that long. So there was one guy who came through the LA Marathon finish line just I don't know what his ailment was. would part of me would think cerebral palsy. He was he was hypertensive, his arms, his legs were crouched in crunched up. And I believe he had a head start of everybody else. So he had a lot of time. But he came through that finish line with a walker. And it was like every step he took. look like it was excruciating pain, but he was determined to keep moving forward. it was, you know, I just mind blowing, mind blowing sometimes or, just someone who's lost a child and they come out and do a 5k in honor of their child. It's just, the stories are endless. one of my favorites in Savannah, this young woman who she came up to me at the start and she goes, I just want to let you know that I've been diagnosed with ALS. And I was supposed to run this and I can't run, but I'm going to do it with my walker. And she did the 5k that day, but. I just watching this woman with ALS, she came through Forrest Gump, escorted her along with me across the finish. Sometimes it's the disease that inspires people to do their first race or whatever disease they have. They go, uh-oh, I can't move. Now I gotta go do a race. just, that's what I love. when I... Lyndsay Soprano (49:30.04) That's right. Lyndsay Soprano (49:35.278) Yeah, yeah. I'm going to hop in my wheelchair and I'm just going to make it happen. Show up. That's my whole thing is show up. It doesn't you don't have to win it. You don't have to get a. Well, we all get we all get medallions at the end of it. So. Fitz Koehler (49:41.814) That's right. Shh. No. That's right. That's right. That's right. You know, it's a competition of against ourselves, what we're capable of. And where was I? St. George, Utah last month, we had kids races and then adaptive races. And there was, I would say about seven, eight individuals who were doing the adaptive group and they were... There were three in wheelchairs and I'm guessing cerebral palsy was what most of them have. But what am I now? I'm making this armchair diagnosis from the microphone, right? But those would be my guesses. Lyndsay Soprano (50:27.992) She is not a doctor, ladies and gentlemen. Fitz Koehler (50:29.61) I am not, but that would be my guesses. But they were in the electric wheelchair and just working the remote control. But when I yelled go, go, and these were not children, these were grownups, when I yelled go, the joy in their face when they took off from the start line, nothing makes you feel better. The knowledge that they have an opportunity to participate in me and as a fitness pro, I want everybody, every single person on earth to participate in sport. It's something to train for, something to look forward to. There's a community involved. It provides that sense of determination to get from point A to point B or just whatever. Lyndsay Soprano (51:01.24) Yeah. Fitz Koehler (51:06.924) whatever sport you're doing, and then of course, accomplishment, whether you're winning or losing, there's something really specially involved. And to see folks who otherwise may not think they have an opportunity to come to a race, that when I yell go, they can zoom off in their chairs, and they were the happiest people there. So, you know, the stories, the images are locked forever in my mind. So many people that were a week away from death, and I knew. They were coming through with cancer or whatever, their family pushing them in chairs. And then I'd get the update that three days later, they died. And it just was. Lyndsay Soprano (51:42.222) holy shit. Sobbing. Yeah. Fitz Koehler (51:42.946) Like, wow, you know, of course as they're coming through, I'm sobbing, trying to be the most cheerful person. Thank God for sunglasses, right? But that's what they did. And not only do they not sit home and let their life slip away, like this is interesting. When you're diagnosed with cancer, people are like, stay home, hide out. And my response was, bullshit. Are you freaking kidding me? I'm going, I'm fighting for my life. I'm not giving up my life before. mean, cancer could have killed me. And then if I had spent the last four months of my Lyndsay Soprano (52:03.544) Hello. Yeah. Fitz Koehler (52:12.9) life just rotting at home. Screw that. I was going to go have fun every single day. And so to watch some of these cancer patients on the move and in their chairs, their whole family pushing them, they were living out every freaking last second of their life. And then they created lasting memories that their families will keep with them forever. It's good stuff. I hope whoever's listening to us ramble on right now, whatever they're dealing with. Lyndsay Soprano (52:16.087) Uh-uh. Lyndsay Soprano (52:40.011) Nyeh-heh! Fitz Koehler (52:41.408) they choose better for themselves. Know that there is more experiences, more joy, more opportunity, more health, more pain-free moments if you put in the time and effort. And I really hope, I implore you to take that seriously. Lyndsay Soprano (52:55.572) And one of the ways that you do this is actually before we hit the dusty trail, because I know we're on a little longer than we planned, but it is what it is. This is a very important conversation and you're my buddy. You help this, instill this in kids starting young with your Morning Mile program. So can you just real quick talk about that, where you're reaching over 400 plus schools worldwide. It's pretty amazing. Fitz Koehler (53:03.158) I'm yours. Fitz Koehler (53:19.576) Yeah, before school walking running program, there's no obligation for the children to run. It's free to the participants. So children, family, faculty are all invited to show up to school. They show up about 45 minutes before. the late bell and then they get a 30 minute window. They can walk, they can run, they can do one lap, they can do 20 laps, they can run four miles. It's up to them. But yeah, it's a movement for motion and my focus as a fitness pro is always mass impact. So I don't like to do anything small. I implement a program, it's because I want everybody involved. And so yeah, the morning mile, we play music out on the field and the kids, they just have the best time. It's a pressure free environment. There's no coaching. no instruction whatsoever. It's just a welcome environment for everybody to do laps at their own pace. And then we keep track and we provide rewards. And so far, my morning milers globally have, gosh, I mean, they're probably over 15, 20 miles to, I'm sorry, 15, 20 million miles at this point. And so many schools get started because a parent says, my kid has ADD and they can't sit still and I need them to do something before school and say, okay, let's get to work. so, Lyndsay Soprano (54:18.498) Wow. Fitz Koehler (54:29.306) $2,500 for the life of the program for the school. And it's often funded by sponsors or generous individuals. And then once they have the program, it's a turnkey program, I help them get it implemented. And then it just keeps going forever and ever. There's never another penny exchange between my company and these schools. And it just impacts everybody who goes to do it. And fortunately, it's the habit that most of these kids can. maintain for life. know, everybody could start their day walking or running and it's social and it builds confidence and it helps them sit still and learn, helps them behave better. And if they show up to the morning mile, they get to school on time. So really resolves a lot of issues for the school. But if anyone wants to learn more, it's morningmile.com and it's one of the things I'm most proud of. Thank you, Lindsay. Lyndsay Soprano (54:55.297) Yeah. Lyndsay Soprano (55:16.436) Of course, of course. Yeah, I wouldn't want to I didn't want to leave us before we did that. So, OK, well, you can find this crazy lady all over the place, but her home base is really fits Nizz dot com, which is F I T Z N E S S dot com. From there, you can go everywhere. She's got a store. She's got Insta, Facebook, YouTube, the whole nine yards. Her podcast is on there as well. The fitness show. Fitz Koehler (55:23.885) Mm-hmm. Lyndsay Soprano (55:41.87) There are so many opportunities for you to get loud and noisy with her and to follow what she's up to because she's pretty amazing as you guys have heard today. She also has for all of our pain game listeners, she's got a discount code on her website for a free shipping and a free gift for books that are purchased at fit snitz.com. Use the pain game just pain game P A I N G A E. We'll put it in show notes and in social of course, but Thank you so much for even offering that as well for a little freebie. We love that. Before we hit the dusty trail, my love, anything you want to leave us with before we go? Fitz Koehler (56:20.266) Well, I love them and I love you. And I, know, if anybody follows, that'd be great, but I'd much rather have friends than followers. So if you do connect on Instagram or Facebook or wherever, please reach out. say hi, tell me you heard me on Lindsay's podcast, and then show up at one of my events. I travel all over America, sometimes beyond, and boy would it be exciting to get my hands on you, and it would be absolutely thrilling to celebrate you coming through a start line and a finish line, whether you're running, walking, or coming wheeling through in a chair. I promise to make a royal stink of you if I know you're on your way. Lyndsay Soprano (56:38.892) Yes. Lyndsay Soprano (56:59.19) love it and do your Kegels. Fitz Koehler (57:01.88) Do your kegels, men and women. Come on guys, squeeze, squeeze, squeeze. Lyndsay Soprano (57:05.015) can't wait. Squeeze, squeeze, squeeze. Squeeze your tatas as well. Everybody squeeze things after this episode, okay? Thanks again, Fitz. This has been just wonderful. I'm so glad we did this again. I love you too. You are exclusively invited to share this loud and noisy supercharged VIP pain journey together. Let's get to the heart of how to heal with you by my side and of course, Fitz's. Fitz Koehler (57:18.038) I love you, bye. Lyndsay Soprano (57:31.384) Please follow The Pain Game Podcast wherever you digest your podcast content, we will be there. Visit us at thepaingamepodcast.com and follow us on all the socials. Thanks for listening, my little VIPs. Catch you on the other side. Fitz Koehler (57:47.766) You're such a killer host.