Joey Pinz Discipline Conversations

#856 Fitz Koehler: No Excuses Fitness: Truths That Actually Work 💪

• Joey Pinz • Episode 856

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What does it really take to get fit, stay strong, and push through life’s hardest challenges? 💪

In this high-energy episode, Joey Pinz sits down with one of the most outspoken voices in fitness to break down the truth about weight loss, health, and resilience. From debunking diet myths to sharing a powerful cancer comeback story, this conversation delivers both science-backed strategies and real-world mindset shifts.

You’ll hear why most people fail—not because they lack knowledge, but because they don’t take action—and how small, consistent improvements can transform your life. The discussion also explores mental health, personal accountability, and what it means to raise your standards in every area of life.

🔥 Top 3 Highlights:

  • Why most diets fail—and what actually works long-term 
  • The “4 pillars” of true fitness: strength, cardio, flexibility, balance 
  • How resilience and purpose helped overcome 15 months of cancer treatment 

This episode is a wake-up call to stop making excuses and start building a stronger, healthier, more capable version of yourself.

 

 

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Hosted by Joey Pinz, this Discipline Conversations Podcast offers insights and inspiration.

 

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SPEAKER_00

Fitz Kohler. What a great conversation with Fitz. Fascinating what she has done. The fitness show. She's a strength trainer. She's a uh helps people lose weight. Her use supercharged, which is a fifth. She's got a podcast as well. I open up with kind of a comical uh introduction. I did see a post with her about uh people wearing pajamas and airports. Uh, but we go on and we talk about exercise, the importance she's got four pillars uh of exercise and health. And she has a transition where she lost 40 pounds as well and uh was very ill for almost two years with cancer and how she was ill to deal with that as well. But just her rebound, her energy, uh the America's noisiest and bostiest fitness expert, which is very true and it's an absolute delight talking to you. Thank you, Fitz, and thank you for watching. Listening hi, I'm Joey Pins, and here's my 45-second introduction. After starting my business in the 90s, I started developing poor habits of eating in my diet because of working way too much. Before you know it, I found myself 340 pounds. The doctor told me if I don't lose the weight, I'm not gonna see my daughter graduate. Took the next seven months, lost 130 pounds. People think there's some secret. Ask me, how'd you lose that weight? Like there's some secret. There is no secret. How'd I lose the weight? Just one word. Discipline. I've had other successes in life, and I attribute them all to discipline. Now I'm not the king of discipline, but I believe that it can help all of us. Friends, colleagues convinced me to start a podcast. The podcast mission, how do we better ourselves and society? I talked to interesting people in health, fitness, sport, wellness, business, technology, science, art and culture. And I eventually asked them how discipline plays a role in their life. Podcast Vision, growth through learning from others. Fantastic Fitz Kohler. So excited to talk to you. Do pajamas belong in airports?

SPEAKER_02

Obviously not. How obvious is that? Who needs to say these things? Right? Why do we even have to say those things?

SPEAKER_00

I see them all over.

SPEAKER_01

Right?

SPEAKER_00

Do you think that's what it's come down to? They're just that trying to impress?

SPEAKER_02

Uh self-esteem, dignity, lacking. Don't you think?

SPEAKER_00

It's not my particular style, but I'm not that generation.

SPEAKER_01

I don't know. I mean, I don't think we all need to be in suits and high heels and stuff like that, but I'm an exercise expert. I try very hard not to wear exercise clothes unless I'm exercising or being physically active. That's the appropriate time to wear exercise clothes.

SPEAKER_00

In this fast-paced MSP landscape, how do you stay ahead? Introducing MSP Influencer.com, your ultimate hub for MSP news, insights, and community connection powered by Forza Dash. More than 75,000 MSP subscribed to our MSP Influencer weekly newsletter. Staying informed and ahead of industry. MSP and Sportster.com, where today's MSP leaders connect, collaborate, and conquer, all powered by the ForceDotch platform, helping MSP vendors work effectively with MSPs and helping MSPs grow. So what's it like for us to be the noisiest and bossiest fitness expert?

SPEAKER_01

Awesome. You know what's interesting is I am noisy on behalf of the people that I care about, which is everybody, right? Mass, mass amounts of people. I'm noisy, I am bossy because I care about them and I want them to do better and be better. And so I make a lot of noise and I am not, you know, I don't hold back. I think there's a lot of people who do hold back. Maybe they're it's just not in their nature, but I feel like I'd be doing folks a disservice if I bit my tongue and I didn't tell people the truth. So yeah, and I'm highly effective because of those things. I mean, obviously the science background and the degrees and all of those things, but yeah, when people come and say, thank you for helping me see the light, thank you for bullying me into doing the right thing. Thank you for your brutal honesty. That allows me to know I'm on the right track.

SPEAKER_00

Give me an example of somebody that you have to get brutal, brutally honest with. Like what give paint a scenario.

SPEAKER_01

Oh, this is great. I was a guest on a podcast called The Author Next Door a few weeks ago, hosted by two lovely women. And one of them, mid-podcast, we were talking about writing books, and maybe I was given some advice for people who are at a computer a whole bunch and uh guiding them on getting up frequently and don't just being a sedentary, don't just remain a sedentary person. So she tried, she started using me as her personal trainer, started giving me the feedback. She says, Well, I've gained 40 pounds because I've been through menopause and I this and I have a job and so forth. And I said, Do you want do you want the truth? She said, Yeah. I said, That's all excuses. You're just lying to yourself. Lots of people have jobs and have super healthy bodies. Lots of women go through menopause and are still super lean and strong and athletic. This is just you making excuses for your lack of effort. And you know, you can keep making excuses and be miserable in the body you're living in, or you can do better. And so I have an online training group. It's in Facebook, it's called the Hottie Body Fitsness Challenge. And the Hottie Body thing is a there's a long story to that, but anyways, it's just regular people. And she popped up yesterday. She joined the group and she posted a photo and said, Thank you, Fitz, for kicking my ass during our podcast. She said you resonated and I'm ready to get to work. So, I mean, that's that's kind of how it is. People, they may not like me while I'm saying it, but I don't care. I'm not I'm not out to be loved, I'm out to change people.

SPEAKER_00

When you ask somebody, do you want the truth? Do you think that they do, even though they say they do?

SPEAKER_01

Well, I don't care if they do. If they tell me they want the truth, I'm gonna give it to them. If they don't want it, they can, you know, they can always ignore me. Here's the thing we and we call the I call those people ask holes, A S-K holes. They ask for advice, they say, okay, you have all the credentials, all the experience, you know how to conquer the task that I'm trying to conquer. How do I do it? And I tell them, and then they just go along, either completely ignore the advice, or they go do dumb things like diets and powders and all the snake oil. And you know, that's that's really up to them. I'm motivated enough to repeat myself until I'm blue in the face. And some people take advantage of that, that uh willingness and they use the information and they accomplish everything they ever wanted to, right? And they become a better person, and life feels good, and they love their body and their minds. And then some people just they'll ask and they're never really willing to put in the work, but that's on them, that's not on me.

SPEAKER_00

Some people have to hit rock bottom, some people have to, you know, get somebody in their life that kind of makes them pivot. Now, you lost like 35 or 40 pounds, I believe. What made you change?

SPEAKER_01

Yeah, so I am 40-something pounds lighter than I was, I'd say, my senior year of high school, freshman year of college. I mean, along the way, I would I was a very sporty kid. I taught fitness starting at 14. I started teaching group fitness classes. I just didn't know how. The information wasn't available to me. And so, you know, I thought fewer Cheetos, which was definitely a good idea, right? But I drank a whole lot of beer. I was a scrappy kid from Fort Lauderdale. I just had all these bad habits that were taught to me by my family. And bless my mom. She tried really hard. She provided what she thought was this American diet. It was always steak and potatoes, and there was fruit on the counter, but there was also as much soda as we wanted, regular full soda, full calorie sugar soda and candy, and it was just so much. And I didn't know any better. And then, so when I was in grad school, I had started losing a little bit of weight by changing my eating habits a little bit. But then, you know, I hit a place where I thought, gosh, I've maxed out on information I can learn in fitness. And I'm a I'm a information junkie. I want more. I always want to learn. And I and I truly felt like within the fitness industry, I had I couldn't find any more to learn. So I started reading cardiac journals and physical therapy journals and just going deeper into health and human performance. And I remember picking up a journal and it said, on average, humans burn approximately 10 calories per pound of body weight per day. And I said, huh, it can't be that simple. And so I went back and I reread it and I thought, gosh, it can't be that simple. So I call that the exact formula for weight loss. It's something that I published as articles and podcasts in the past. My new book is called You Supercharge, the exact formula for fitness, weight loss, and longevity. But it's that weight loss part that is ding, ding, ding, so powerful. Because I would say if I had a million people in an audience and I said, Who wants to lose between one and one thousand pounds? Almost every hand would go up. So weight loss is on the mind of most folks. And so the formula says that if you weigh 150 pounds and you are staying there, you're probably consuming 1,500 calories, right? It's that take your weight, put a zero on the end. That's probably the amount of calories it takes to sustain the body that you have right now. If you would like to gain weight, you consume more than 1,500 calories. If you would like to lose weight, you consume less than 1,500 calories. And you can actually program your body to weigh a certain amount. So if you weigh 200 right now and you'd like to weigh 173, 1,730 is your caloric budget for the day, for every day. And if you do that, your body will have no choice but to shrink down to that size. And if you want to stay there, you stick with a budget. And we're not even talking nutrition, we're not talking about what foods you should and shouldn't have. It's just that caloric budget works. And so that's how I took all the excess weight off and I kept it off. And man, the beauty of being at my ideal weight is not only the fact that I feel like I look the way I want to look, but my body performs great, it feels fantastic. But when I was overweight, gosh, I thought so much about my body. I thought so much about my hips and my stomach and all these parts I didn't love. And I never think about that. Achieving my ideal weight and staying here has freed up so much mental space for me to focus on my dogs and my family and uh the country and anything else that's of interest to me. I never think about my thighs, which is pretty cool.

SPEAKER_00

Was there a particular moment that made you make that change to lose the weight, or was it just kind of a gradual thing?

SPEAKER_01

It was just a knowledge, you know, it's one of those things where I think when you know better, you should do better. And I am that person. When I know better, I do better. And so I had even as a teenager, I was just, I was never rotund, I was never obese, but I was carrying around extra 40 pounds on five foot five for crying out loud. That's too much. And I really wanted to lose weight. And so finally I had a solution staring me in the face. So I'm sure there's probably many of your listeners that might want to lose weight and they're hearing this possibly for the first time. Know this. If you take the formula and you use it, you will have success. If you listen to what I'm saying and you're nodding your head saying, yeah, that kind of makes sense, and you choose not to use this information, that's on you. When you know better, you should do better. And I'm teaching you right now how to get to the weight you want to be. Uh, you should do it. I highly recommend.

SPEAKER_00

Is it important to get healthy first before losing weight?

SPEAKER_01

Uh, I I gotta tell you, can I say it? That's a ridiculous question because losing weight is getting healthier, you know. When you are over well, when you're overweight, you're putting so much stress on your spinal column, on the discs between the vertebrae, on each joint, on your heart, on your lungs, on your circulatory system. Everything in your body has to work harder when you're overweight. Uh, so yeah, I mean, losing weight is getting healthy. Now, you could lose weight the wrong way. You know, you could lose weight doing chemo, which I've done before, I don't recommend. You could do lose weight on drugs, you could lose weight being a prisoner of war. That doesn't necessarily mean you're healthy. However, if you lose weight because you're changing your eating habits for the better, you're consuming fewer calories, you're choosing more nutritious food, and you are exercising, then yeah, I mean, that's you do it together. It's like saying, I've had some cavities lately. I'm not gonna floss my teeth until I get them healthy with brushing. No, you just they go hand in hand, right? But if you brush, that's better for your teeth. If you floss, it's better for your teeth. And if you're all in on your teeth, you brush and floss. I want people to be all in on their body.

SPEAKER_00

Is there is skinny fat a thing?

SPEAKER_01

Oh, yeah. Yeah, there's a lot of really unhealthy, uh thin people who have high body fat percentages, absolutely.

SPEAKER_00

So that that's why I asked the question do you have to get healthy before you lose weight? Because it's not before.

SPEAKER_01

You do it together. It's again, it's like saying I'm not gonna floss my teeth until I make them perfectly clean. No, you have to do both. You do both.

SPEAKER_00

Yeah, it's an interesting thing because when I hear uh, you know, I have friends, I have colleagues who say, you know, I gotta lose weight, I gotta lose weight, but you can just tell they're very unhealthy. I mean, by their diet choices, by what they're in activity, etc. Um, but I guess losing weight, well, I don't guess. I mean, you there's a physical, physical adjustment that gets rewarded right away, whereas healthy, it's it may not feel it right away.

SPEAKER_01

Well, let's talk about this. So the um GLP one, the Ozempic and Weagovi and those type of bills, those will take the weight off you. Now, if you're an obese person, losing that weight is great. You know, I look at someone who's obese as they're walking around with a gun to their head. They are in harm's immediate harm's way. If you are in the obese category, know that you could die any moment and you should be terrified. You should be so freaking scared that you spring into action and start consuming produce using the exact formula and exercising. It is no joke. And diabetes and stroke. I mean, let's say you don't die, you just have a stroke and half of your body doesn't work forever and ever. It's awful. So you can lose weight with those pills andor shots, whatever they are, and that's a good thing to take so much weight off your body. However, you cannot have what I have because of those shots. You can weigh less, but that doesn't make you fit. That doesn't make you healthy. And so weighing less is important, but you should combine the two. You should start building up your immune system because you're eating more produce. You should make your digestive digestive system more powerful because you're consuming more fiber. You should drink more water. Our major organs, all of them are the majority, the majority of them are water. It's like your brain is 89% water, and then the rest is brain stuff, you know. If you don't have enough water, if you're not properly hydrated, your brain's not gonna work. And so, yeah, you can you can lose weight with these shots, but you can't have a powerful immune system. You can't have resiliency and strength and stamina and flexibility and balance, all the things that come with exercise. And so it's more than just being skinny. I mean, skinny's no prize. I look at, I think when I hear the word skinny, I think cancer, I think holocaust. Not cool at all. Being lean, being trim, being uh yeah, being lean is is what I think. I'm a very lean person. Uh I did have cancer and I lost a lot of weight during treatment and I was skinny and it was gross and it was awful. It was absolutely awful. So we don't aim for skinny, we aim for our healthy weight and fitness.

SPEAKER_00

Are you a fan of BMI?

SPEAKER_01

I mean, I don't like these basic charts. I don't, I don't really think they're the solution for most folks. I think that most people know they're fighting weight. You know, I don't think I people come to me and say, what should I weigh? I was like, that's up to you. That's not my that's not my call to make. You decide what you should weigh. I think most people know what weight they would be happiest at, at with at least within a reasonable range. If you're so confused and you don't know, fine, go talk to your physician. Um, but I I think body fat percentage is relevant, but I don't I don't love BMI. I think it steers some people very wrong. Yeah, uh it doesn't accommodate for uh very muscular people, very fit people. I think Michael Jordan and his prime was considered to have too high a BMI, which makes no sense.

SPEAKER_00

Body mass index is height divided by weight, right? So it doesn't factor in, right? Like I said, but like uh body fat and things like that. You've got four pillars fit of uh of fitness. What are they?

SPEAKER_01

Strength, flexibility, balance, and cardiovascular fitness. And without any one of those pillars, uh you are not fit.

SPEAKER_00

And so when people are working out, I mean, how should how should how do you employ the pillars?

SPEAKER_01

Yeah, just include a variety throughout your training, throughout your day, throughout your week. And so uh muscular strength, that's your ability to lift, press, push, pull against resistance. It's not just your biceps and your abs, it's your your strength overall, from your neck down to your ankles and your feet, and it's everything. Are you strong? Can you can you do the things you're you want to do, whether it's lifting groceries or carrying grandkids or climbing up a hill or whatever? Strength, total body strength. That's very important. Uh, cardiovascular fitness, the power of your heart and lungs, I would say most two of the top three most important organs. I mean, they all carry some pretty good weight, but without your heart and lungs, you're gonna be in bad shape, or even if they're weak, you know, who wants to suck wind because you climbed one flight of stairs? That's not good, right? So uh it's strength, cardiovascular fitness, flexibility. That is your body's ability to reach and twist and uh turn in all the directions it was designed to. Flexibility equals mobility. If you are tight, if you are inflexible, you are more likely to incur sprain, strains, and tears. Uh, you are more likely to feel bad because nobody ever says things like, gosh, my back is so tight, and means it in a positive way. Um, so flexibility matters, and people should go through their full range of motion. They they forget our shoulder girdle, for example, goes through I got 360-degree loop. Most people aren't putting their arms and their shoulder joint through that loop every day. You should. You should move your hip and uh rotate it in, rotate your knee in and rotate it out. Uh, sorry, I'm getting caught up on my words, but yeah, moving your body and the way it was designed to move will increase the chances that you can continue moving your body in the way it was designed to move. And of course, balance training is paramount, and that's the pillar that most people ignore. They don't even know they should be working it. Balance training is important so you don't fall down. And if you fall down as a little kid, you bounce pretty, pretty easily. If you fall down as a grown-up, very likely to break stuff, concussions, black eyes, humiliation, and of course, in our senior population falls often lead to uh imminent death, which is unfortunate.

SPEAKER_00

Yeah, sure is. And your book, so uh you supercharged. So, what do you want people to walk away with?

SPEAKER_01

I want them to understand everything they need to know to create a healthy body. This book is so thorough. It's the blueprint for getting fit, no matter what your age, no matter what your gender, no matter what your fitness status is at the moment. Uh, this book makes it all crystal clear and uh it answers all the questions, gives you step by step guidance, and it also has over 300 photos. So the photos are how to strength train, uh stretch, and do balance training if you're An able-bodied person in decent shape. Here's how to do the basic stuff on your feet or on a bench or on a bosu.

SPEAKER_02

Um I apologize.

SPEAKER_00

No problem.

SPEAKER_01

And then if you can't stand if you can't stand, then there's dozens of exercises of how to exercise. I apologize all right, out you go. Go. I'm so sorry. I have a puppy, which is I have to make the choice. Kick them out and have them wine to get in, or risk the occasional bark. I apologize, everybody. But um, yeah, so there's tons of exercises, how to exercise in a chair, and then also how to exercise in bed, how to stretch in the shower. It's got everything. Uh, we talk about motivation versus discipline, how to exercise at home, at the gym, at the office, on vacation. Uh, there's a whole chapter called Why Your Excuses Are Lame. There's a chapter dedicated to men's health, one to women's health, one on raising a fit family, and one on aging like a badass. So it's all the things, all the answers. And I haven't had any of my readers report back that they were dissatisfied with the content yet.

SPEAKER_00

Hmm. What's your process of writing fits? Do you met the storyboard? Do you write in the morning?

SPEAKER_01

I uh actually I write most of my books have been written on airplanes. So I travel a lot as a keynote speaker and a race announcer. So uh and I tend to write my soapbox issues first. The things I'm most excited about, I get those out. And then after I've put that information, I pen to paper, it's not really pen to paper anymore. But once I have that content written, then I kind of make a series. Okay, this is the chapters I want, and where are the gaps? And then I start writing things that I'm I want you to know, but maybe that I was less excited about. Writing, for example, the exact formula for weight loss. That's chapter number one, because that's that's the one that I think uh most people would want to know right away. Like that's the solution the majority of people are are looking to have solved.

SPEAKER_00

You mentioned race announcer, elaborate. Yes.

SPEAKER_01

So I am the voice. I host many of the uh largest, most iconic road races, running events in America from my events have included Big Sur Marathon, Philadelphia Marathon, Detroit Free Press Marathon, Gasparilla, you name it, Fargo Marathon, OC Marathon. So I am the voice at a start line. Uh, as runners arrive, I have great music playing and I'm getting them engaged, informed, entertained. I whip them into a frenzy eventually, and I yell go, and they all leave to go cover their distance. And then I move over to the finish line where technology allows me to welcome most athletes by name. And, you know, I as a fitness pro, I do a lot of arm twisting, trying to convince people that exercise is a great idea. On a race weekend, usually a race organization says fit, here's 20,000, 30,000 people that want to exercise. Can you make sure they know what to do, know where to go, and have a great time? And so I do anything/slash everything I can to make all of our athletes feel welcome and wanted, proud, congratulated. I make sure they have the most fun they've ever had doing any exercise ever. And that increases the chance not only that they'll come back to this race, but that they'll just continue exercising. I want them to chase the high that I gave them. It's a lot of fun.

SPEAKER_00

Yeah, good for you. Sounds great.

SPEAKER_01

So good, so good.

SPEAKER_00

I'm here, uh, I believe you're up in Gainesville. I'm in Tampa and they had that Gasparilla uh uh race for it. I know I've been there, I haven't run it, but there's a good chance I would have seen you there.

SPEAKER_01

Yep, yeah, and that's one of the highlights of my year. I mean, they give me, I think it's almost 30,000 athletes, four different races, and it's just it's organized chaos and so much fun, and our athletes are so pumped up. They're easy for me to pump up, they get really silly really fast, and there's so much joy at the finish line. It's just what a blessing. And then, of course, I get to wear all the pirate gear, which I love.

SPEAKER_00

So yeah, you've coached so many people, millions, and so what separates the people who actually want to make the change and make the change and those that don't discipline.

SPEAKER_01

Certainly, it's discipline because I would say everybody wants to be better, everybody wants to feel good, everyone wants to look great, everybody wants their body to do the things that are fun to them, whether it's dancing or golfing or fishing, whatever, or maybe just walking around the grocery store without pain. Um, and I believe that most people know how, you know. So I do have a master's degree in exercise sports sciences. I do say it's the I have a master's in the most simple, stupid science in the world. You know, it's watch what you put in your mouth, move your body, sleep well. People know the difference between healthy and unhealthy food. They may pretend they're confused. You know, don't ever buy anything with the word diet on the outside. Let's start there. But you could go to the produce department, you can go get yourself a chicken breast, you could get yourself some beans and seeds. You know, all that stuff is healthy. So I don't really need to uh twist your arm on that. People know that. They know that push-ups or walking or dancing, all of that stuff is good for them. They know it already, they're just not doing it. And I know they want the results. Everybody wants the results, everyone wants to look better, feel better. So it's discipline. You know, motivation wanes. People say, Oh, I've got a reunion coming up, I'm gonna get in great shape, or the beach weekend, or whatever's going on. And then they might do the right thing for a little while, and then eventually they stop. And that's because they're not disciplined. Um, getting wonderful things is not often easy. You know, ask Tom Brady, he didn't he didn't become a superstar quarterback uh when he got to Michigan. He did not. Uh, that was the end of his career there when he joined the NFL. He wasn't a first-round draft, you know. He he was a guy who took a while, and then once he achieved his first Super Bowl victory, he didn't settle. He stayed the course. That's called discipline. And now he's in his mid to late 40s. He's still in rock star shape. And here's the deal: he's not superhuman, and people give me a lot of credit. They're like, well, you're unique. I'm not, I'm not, there's no marvel in me. I don't, I haven't been bitten by a radioactive spider, neither has Tom, neither has any of your other fit, healthy friends. We're just willing to put in the time and effort on a regular basis because we like the rewards and we want to live long and we want to live well. Discipline.

SPEAKER_00

Fantastic theme. So you you mentioned cancer before. You went through 15 months of treatment fizz. Tell me, tell me what that was uh like and how did you stay motivated?

SPEAKER_01

Yeah, so it was hellacious and it was stressful and scary, and I was sick the entire time, like wildly, devastatingly sick. That was the worst part for me. I also had radiation at 33, so it was 15 months of chemo, 33 rounds of radiation, radiation, some surgery. Surgery was tough, but it was, you know, I started recovering pretty quickly. Radiation, I didn't have horrific burns. I had some, but it was the chemo that really whacked me hard. And I wanted certain things more than I was willing to let uh the sickness win. And so before I started treatment, I decided to put my foot down. I was not gonna let cancer treatment stand in the way of quality time with my kids. Um, my ginger and parker were 13 and 15 at the time. So I decided if they had a show or a ceremony or a sporting event, I was gonna be there. And then I was not gonna let cancer treatment steal my career. And so it's often people get diagnosed and their loved ones say, Oh my God, you need to stay home, you need to hide out, you might get germs. All right, well, these people are fighting for their lives. The last thing you want to do is give up all the good things in your life because you're you have cancer, right? Uh I could have managed a cold, fine. And in fact, they've got some pretty good drugs to help you with a cold if you've got cancer. So uh I decided, even when I was sick, which was all the time, that I was gonna get on those planes and go. And it was the best thing ever. It was hard. It was very hard traveling with uh, let's say the it's like traveling with food poisoning or traveling with a big old stomach bug. That was my fate. It was very, very hard. However, uh, when I would get to wherever I was going, I would often sleep on the hotel bathroom floors, and then I'd wake up and I'd drag my sick body over to the stage. And then the second I stood on my stages, every single thing that was wrong with me disappeared. I wasn't sick, I wasn't suffering, I wasn't exhausted, I was laser focused on the wonderful people in front of me. And that's the great gift about being so passionate about what you do and the people you're doing it for, right? So if I had stayed home during cancer care, all I would have been was sick. All I would have been was a sick person, and how freaking miserable is that? Because I tell you, it was hard enough. Um, but having these passions, this purpose, it was it was so rewarding. Now, mind you, the all the minutes surrounding my time on those stages were hard, but that's okay. You know, life can be hard. We can do hard things. I've I've failed a lot in my history. I've I was kicked off of sports teams, or I didn't win an election, or I, you know, there's a lot of things in life that are hard. Big deal. Do them anyways. If they lead to an end result, suck it up, soldier, and and and make whatever you want to happen happen. And so um, that was very important. Kept perspective. I was lucky I wasn't a kid with cancer, and so I tried to keep my chin up, and then I continued to exercise. I was not able to do the things I had done pre-treatment. I was a very fit person, and then I lost a ton of weight, a ton of strength, but I I did the things that I talk about in my books. I have a Cancer Comeback Series books. I I did leg lifts in bed, I stretched in the shower, I went for little walks when I could, I got a lot of fresh air, I focused on nutrition, and even when my stomach was a mess. So yeah, I made choices and I stuck with them.

SPEAKER_00

How long ago was that fit?

SPEAKER_01

I finished treatment in May of 2020. So almost six years ago.

SPEAKER_00

Congratulations.

SPEAKER_01

Yeah, thank you.

SPEAKER_00

Yeah, that's that's wonderful. Is there a question that you wish more people asked you?

SPEAKER_01

I I like talking about mental health. I mean, I I I I'm no phys I'm no psychiatrist or counselor, and I think people should use those tools if necessary. But I think a lot of our joy and depression is self-inflicted, and so I think we can control a lot of things. I think perspective, as I just mentioned, you know, you start thinking about the kids in the hospital with cancer, and you're like, oh, whatever I'm dealing with really isn't so bad. Is this traffic jam worth getting all upset about? Is red wine on the white carpet such a travesty when there's children enduring chemo? I don't know about that, you know. So I think perspective goes a long way. And then just having these great outlets, you know, for everyone, I recommend um choosing five things that you love, five things that make you happy. And so for me, it's exercise, it's fresh air, it's animals, uh, it's my kids, and music, happy music. And so if I wake up and I have the blues, whether it's there's a good reason behind it or not, sometimes people just wake up with the blues and I'm no different. I instantly throw myself a lifeline. I don't just sit there, I never bask in it, I don't play sad music and just, you know, bask in the misery. I try to rescue myself immediately from those blues. I go outside, boom, that's easy, fresh air. It usually works for it's it's a good outlet for many people. I play with my dogs, I exercise, and then that serotonin, the ador endorphins start kicking in, and maybe I feel a little less sad. Am I distracted? Can I have a conversation with a friend, just chatting with one of my girlfriends about anything is likely to light my mood. So people should have a list of five things, and then when they're depressed or they're feeling anxious and they wake up with the blues for no reason, they should go boom, boom, boom. Maybe, maybe one of their items on their list will cure their blues or turn that frown upside down, or maybe they need to go three, four, five deep into their list. But uh, we should be proactive also on behalf of our mental health.

SPEAKER_00

I've never heard that before. Pick five things to kind of rescue like that. It's a really it's a really good idea that it's concrete, succinct.

SPEAKER_01

Yeah, and it's it's personalized to each person. I mean, my things may not be your things, right? So, and then so many people just feel like they're helpless. Oh, I'm helpless. I have I'm anxious. I just need to take a pill. Maybe you do need to take a pill, or maybe you just need to pick up your guitar and play and go look at the ocean, or I don't know, whatever works for you, right? But uh, but yeah, we could do a lot more to control not only our physical outcomes, but our mental outcomes too. We can we can choose better days. Become a bright cider. That's actually a chapter in the book, is becoming a bright cider.

SPEAKER_00

You know, it occurs to me, Fitz, I uh the art versus science question. Do you how often or do you involve your gut in making decisions? I see you have a master's degree, you're you know, you talk about cal, you know, calorie take, intake, etc. But uh, but you also you know love music and and and speaking and things like this. So uh how often do you involve your gut in decision making?

SPEAKER_01

Um, so I am very science-based. I am very nonfiction. There's there's that that side of me. Uh, I don't know how good I am with the other create creative things, but I'm I'm learning to trust my gut. Uh when it comes to my brand, that's very important. Um, and when it comes to working with people, or yeah, I mean, uh quite often it's a people thing. It's very interesting. I've I've worked with such wonderful people. And when I got into the running industry, when I started race announcing in 2014, I really felt like the running industry, it was all puppies and rainbows. Everybody, everybody loved exercise. They wanted to get people outdoors, it was so wonderful. And then some of the people I work with got pretty mean. You know, I get mean girl a lot, and so really, oh yeah, I get mean girl a lot. It's it's and I've actually been mean guide quite a few times, and so right now I I make choices based on is it worth it? Yeah, they're gonna pay me a whole bunch of money. I'm not cheap, but I I won't allow myself to be treated that way, and I think those are gut style decisions. I think with maturity and this being established, you just pick and choose things that are and aren't worth uh my energy. Am I willing to put myself in the line of fire for someone to be hostile? I just I don't want to do it anymore.

SPEAKER_00

Has there been something that you firmly believed in fits 10 years ago that you no longer believe?

SPEAKER_02

Yeah, I used to think I was bad at business.

SPEAKER_00

Why?

SPEAKER_01

Uh because I was chicken in regards to talking about money. Money was really uncomfortable to me. And so I would undervalue my services, my time, my energy, and uh maturity changes all that, right? I understand the tremendous value. If a corporation brings me in, it's not about the 45 minutes or 60 minutes I'm on a stage to do a keynote. It's about the aftermath. You know, can I change that audience, make them more energetic? Can I get them to call in sick less often? If they exercise more often, they're going to be more creative. They're going to increase the profitability of that organization dramatically. And so, what is the value worth? It's significant. It is significant. And so I used to think I was bad at business, and I probably was back at the time, but now I feel like I'm really good at business and I always provide a win-win scenario. And I never leave a stage without I would say the great majority of the room being fairly ecstatic with their experience. And uh yeah, yeah, I I've learned that I'm worth my weight, and I should ask for it. More people should have that confidence. Yeah.

SPEAKER_00

Yeah. So, Fitz, I started my business back in the 90s and I was working, you know, 12, 14 hour days. You're no, you're no stranger to this. And I was in my 20s, and um, like I say, starting a business and putting exercise, nutrition in the backseat, and yeah, uh, you know, just work just working all the time. And next thing I know, I'm in front of the doctor, and she tells me I'm at 340 pounds. So I had gained all yeah, I had gained all this terrible amount of weight. I knew I was getting bigger, but I didn't know I was that big. And she proceeds to tell me if you don't lose this weight, you're not gonna see your daughter graduate. So my daughter was just born. So I'm driving home pissed off, right? Uh, you know, she wanted to motivate me, but it angered me. And I'm punching the steering wheel. This is my pie hole. I did this to myself. I have to look beyond myself here, Fitz. I have this family now. I have this beautiful, beautiful girl that somehow I have some responsibility in bringing into this world. Uh, I've got to make a change. So the next six, seven months lost about 120 pounds. Spectacular. And I kept it off. You have to look at the, you know, too many people, you know this better than I look at losing weight as the finishing line, right? They went through the line, okay, now I can go back. These are lifelong changes you have to make, right? So when people I tell the story at first say, Well, how'd you do it with your secret? There's no secret, and you've alluded to this many, many times in our conversation. I say, look, there's no secret, just discipline, right? Motivation, just like you said. Motivation, routine, focus, willpower. I put all under the discipline umbrella. So, how does discipline then and now play a role in your life? Fitz Kohler.

SPEAKER_01

Well, uh, and congratulations. Congratulations to you and a big high five to your physician for telling you the truth. I find too many physicians are afraid to talk to people and tell them the reality of their situation. And because of that, we have morbidly obese people walking out of a doctor saying, Well, the doc said my blood works good. I'm I'm good to go. No, you're not. You have a gun to your head. Stop, right? So, high five to that doctor. Send her a little note and say, Hey, thanks for changing my life so many years ago. Um, your question was, uh, how do we keep how do we maintain it? I think at some yeah, go on.

SPEAKER_00

How does discipline play a role in your life?

SPEAKER_01

Yeah, it becomes about having higher standards. It becomes about having higher standards. Am I willing to sacrifice who I am for whatever? The answer is no. The answer is no. I love being fit, I love having energy, I love sleeping well, I love having a smile on my face, even when people are mean-girling me. You know, it's I love this life. And there's not too many people who walk around just thinking, damn it, this is good, right? I know what it's like to feel bad. I have felt really horrible for a long time. And so this, the efforts I make when it comes to fitness and nutrition and sleep and mental health, it's because I deserve better. I want more for myself, and there are zero people on earth that can give it to me. There's nobody who can rescue me from hardship. There is no doctor, no lawyer, no nobody who can rescue me for the things that are important in my life. I have to do them. And it's that accountability that will keep me fit forever. Now, when I first lost a ton of weight, I used to be a competitive kickboxer. And uh surprised, I fought in a ring. And my very first fight, I think I weighed 133 pounds, and my trainer called and they said, We finally found a girl who's willing to fight you. And I had zero fights. So they found another female with zero fights, but she weighed 114, which means I could not weigh any more than 117 pounds in order to get in the week the ring with her. And that event was eight days away. And so I thought, okay, I have to lose 16 pounds in eight days. No problem. My trainer was like, Are you sure? I said, Yep. And so at that point, losing weight was super easy because it was just about getting. To something that was fun, exciting. It wasn't about, oh, I'm losing weight because I hate my thighs. It was holy cow, I finally get to get in the ring and kick someone in the head. Let's get it on. So I do. I made the weight. And also I remember my jeans falling off, my size five jeans just hitting the floor when I buttoned them up. And I thought, oh, I really just liked my body. I was finally at a size that I loved. And so when the fight was over, we went to a sports bar. All the fighters and their trainers and families were invited to this sports bar for an after party. And we get in there, and there's a big spread. It's chicken wings and burgers and French fries and cheese sticks and stuff, all the yummies. And as you can imagine, I was pretty freaking hungry. Losing 16 pounds in eight days is not an easy task. So I walk in and I looked at all the food and I thought, mm-mm. But then I looked down at my body and I thought, I am not giving this up. I am finally at a shape and size that I would like to stay at forever. And so I took the credit card out of my purse and I went and bought a salad. And so that was it for me. It's just, I now have this newer, higher standard. I wasn't willing to step back. And that's what people need to do. They just need to say, like, whatever I am right now, here's what I love about myself. Always start with a positive, because even if you're overweight, there's great things. You might be a wonderful, generous person, maybe you have sparkly eyes or strong biceps, whatever. Make a list of things you love about yourself. But then get real about the things that are not living up to par and things that you would like to change. And then let me help you change them. If it comes, if it's uh exercise, nutrition, sleep, mental health, those are things I can help you with. I can be your trusted expert that pulls no punches, tells you the truth, gives you science-backed information, and you use it. And if you need to go elsewhere after that, fine. But yeah, have hired standards, don't settle. Ew. Ew for settling, right?

SPEAKER_00

So as a child, I heard you say as a child, you know, um, you were you're afraid, well, a lot of potatoes, a lot of meat, Irish, uh, Southeast Florida. Very Irish. Yeah. And um, was it was discipline instilled in the household? Was it just assumed? Was it talked about?

SPEAKER_01

Um, I gotta tell you, I would say no. I would say no. I mean, we weren't willy-nilly. My parents, my mother, uh, my mother, she did most of the child rearing, right? So she taught us manners. We all had very good manners. We were sporty. I was never excellent at sports. My sisters, my siblings were. Um, but when it came to eating, there wasn't a lot of discipline. Um, I don't know. I don't know. It was never discussed, I'll tell you that. There was never a push for excellence outside of sports. Academically, there was no push for excellence. I was in the gifted program, so I think my mom was like, oh, she's so smart. Um, but my grades were highly mediocre. And it's just, I I certainly could have earned straight A's probably every year of grade school, and I wasn't encouraged to. And there was no insistence upon it. So yeah, I don't know if discipline or excellence were high on the agenda when I was uh a kid.

SPEAKER_00

And why do you think you strive for it now?

SPEAKER_01

Because I just I'm excited about life, I'm excited about my career, I'm excited about health. I love, I want more for myself. You know, I remember when I was overweight looking at other people, thinking, gosh, I would like to be more like that. Um yeah, and now nothing I do is based around other people, everything is based on what I want. But when you're when you're younger and unaccomplished, then you you probably do have to look elsewhere for inspiration. And I was guilty of that. But right now, gosh, I just know exactly what I want. There are no questions in my head.

SPEAKER_00

Do you meditate or journal fits?

SPEAKER_01

No, I do not. I do not do things that are slow going. Now, mind you, I am the author of the Healthy Cancer Comeback Journal. And it actually would have been great to have during my cancer care, which I didn't because I didn't create it then, but I have very I'm the inside of my head is very noisy. Um I do not enjoy quiet. I enjoy I enjoy being alone, I enjoy being outside, but I need stimulation, whether it's music or a podcast or an audiobook or conversation. I do not enjoy I I wouldn't be good at meditation. In fact, I shun it. I shun meditation, not my bag. You're an extrovert? Yes, yes, but I do like to be alone. Yeah, one of those.

SPEAKER_00

So after a big crowd, or if you're speaking on stage, do you have to be alone and deflate? Or do you mind going back into a crowd?

SPEAKER_01

No, I'm good in the crowds. I I feed off of people. I mean, you know how some people have a fear of public speaking. I have a great fear of somebody never inviting me to public speak again. When I am the bigger the crowd for me, is the more comfortable I am, especially if I'm in charge of them. So if I'm at a party, I am not the ham. I am not the I do not make a spectacle out of myself. I am only um the noisy person when I'm designated to be that person. And then when I'm not, I'm happy to let other people have the stage or whatever. Um, but yeah, I I just really thrive in massive crowds uh doing the work that I do, whether it's speaking or announcing or anything of the sort. And then sometimes if I'm home for too long, I mean I really enjoy, I come back to Gainesville, Florida. I get back in the humidity, which feels so wonderful. It's so good to go from wherever else. And then I fly into Gainesville, Florida, and the airport's all air conditioning. And when I when the doors open and uh the humidity hits me, it just oh, I feel like a fish being thrown into water. But I enjoy the downtime. I try to remain as ugly as possible while I'm home because I try to look pretty when I'm on a stage. So when I'm not on a stage, I just I try to look really yucky, and then um, and then eventually if I'm home for let's say two weeks or more, I'll wake up a little bit sad and I'll be confused. Why do I feel this way? And then it's because I don't have I haven't had a massive crowd to engage with. So I need it. I I do need it, it's weird, but um, yeah, I like being alone, but I need the people.

SPEAKER_00

What motivates you?

SPEAKER_01

A thousand percent driven to uh help as many people as possible live better and longer.

SPEAKER_00

So impact.

SPEAKER_01

Yeah, mass impact is not just impact, it's mass impact. What's the difference for everybody? Huh?

SPEAKER_00

What's the difference, mass impact and impact?

SPEAKER_01

Well, here's the difference is when I was in college and I used to teach group fitness classes to 50 or 60 people, that was cool. Um, and then halfway through college, I was I auditioned and I was cast on a TV show called Cardio Jam. So I was teaching group fitness exercises on television, and strangers started approaching me. So I had the normal folks, my peers and people who lived around me, they'd say, I saw your show and it was great. And then strangers started grabbing me and saying, Are you fit? And they'd say, I am. I work out with you every day, and then when you're not on, I record it and I've lost 17 pounds. Thank you. Or strangers come up and say, My back no longer hurts. Thank you. And so that really like shoot that into my veins. My God, the ability to help strangers is so powerful. And so I know that if I'm on a stage with 100 people, I can only help 100 people. I don't know how big your audience is, but it's hopefully a good side. If I'm on national television, I can help millions, and I crave that. That is very satisfying to me. And so the message can often be the same, but how how extensive is the reach? And I want the reach. I'm not shy about that, and I'm pretty good at connecting with huge amounts of people. So, you know, more, more please, always more. So then if it's impact, mass impact, how do you measure success? Well, I gotta tell you, uh, I do measure success by the size of the crowd. The size of the crowd. Yeah, yeah, that's it. And also, know this I will never be satisfied. I will die feeling uh a failure for not having reached some people. And I'm that's just the way it's gonna be for me. I will not retire or die thinking I did it. You know, if there's one overweight person who shouldn't be, or one wimpy person with back pain they could have avoided and I didn't help them, I will I will die a failure. However, you know, leaving resources matters a lot to me. And so um I fitsness.com, my socials, there's a ton of videos, my YouTube. Yeah, I feel very good that there's all these resources. If people want to know how to get fit, I've put it out there. It's there and it's free and it's accessible. But this book, You Supercharged, as I was getting close to publishing it, I actually started thinking, please don't die before this thing gets out, because this is the masterpiece. This is this is the thing that puts it all out there for everybody. And I thought, gosh, if I if I can't get this thing over the finish line, my whole life will be a failure. So yeah, that's that's kind of where I go with it. Yeah, but it's it's motivating too. It doesn't make me sad, it makes me want more and it makes me work hard. That's what I get up. That you know, you're a CEO, so something's gotta motivate you. That's the thing that motivates me.

SPEAKER_00

But go, but but dying as a failure because you weren't able to touch everybody, isn't that unrealistic? Maybe tell me tell me about that. Yeah, you're comfortable with it, obviously.

SPEAKER_01

Yeah, yeah. And it's not just America. I mean, I and you know, the other burden is now I have these the healthy cancer compact books. I feel the pressure. There aren't resources for cancer patients to weaponize exercise nutrition. There is no other place other than the books I've written for cancer patients to go and learn how to navigate the treatment track on chemo radiation surgery. So I'm all I'm okay at marketing. I'm not the best at marketing. So there's cancer patients right now going through treatment that don't know these resources exist. And the guilt I feel because they don't know they could be helping themselves or people don't know they could buy their bestie with cancer, this book or these books makes me really, really frustrated. So I don't know. I'm just it it motivates me. It motivates me to do better.

SPEAKER_03

Yeah.

SPEAKER_01

And um, I still am a happy person, but I don't know if I'll ever be satisfied. That and that's something I am accepting.

SPEAKER_00

Has there been over something over the last month that you changed your mind on?

SPEAKER_01

Hmm. Nothing that I can speak of. That's a great question, though.

SPEAKER_00

Do you find yourself changing your mind often?

SPEAKER_01

Yeah, I'm open to it. Yeah, I mean, there's certain things I'm so strong-willed about. And then I'm I'm open to trying new foods and trying new places, and I'm open to being wrong. You know, that's one of those things is I am so happy to say, whoops, you are right, I got it wrong. Uh or if I've hurt somebody, it's always unintentional. I'm never trying to hurt anybody, but I'm happy to apologize and promise to do better and then follow through. I think, yeah, I mean, life's not so serious. Just and I don't, God, what are the odds I'd be right about everything all the time? It's just impossible. So drop your stupid ego, learn how to say sorry. I'm good at saying sorry. I'm also, you know what, I I tell so many people I love them, even people I just met. And I mean that. I mean, how could I want their health to be so great without loving them, right? So I I tell a lot of people I love them and I hold a lot of hands on race day. I might hold the hand of 40, 50 percent of our um participants, even if we have 30,000. I mean, I'm just out there loving on them, and I I know who doesn't want me to touch them and I don't, but the rest, I just I'm a little gropey about it, but I don't feel bad about it. How many people need to hear it? I love you, right?

SPEAKER_00

I can't hurt.

SPEAKER_01

Probably not. Probably not. I'm sure some wife will come over and pop me in the nose one day and say, stop telling my husband you love them, but right, whatever.

SPEAKER_00

Right, right. Yeah. I remember years ago, 20 years ago, um, when my sister passed, we we all made it a point the family to say I love the last thing we say before we hang up or leave is I love you, because it might uh it might be the last thing we say. Yeah, um she passed away in a car accident, so we weren't able to say, you know. So yeah, so we weren't able to say it. So that kind of you know, you make a shift that way. And yeah, how can it possibly hurt? People get upset. What are you gonna do?

SPEAKER_01

Yeah, yeah. I and I honestly, I think anyone who's paying attention to who I am and what I do, yeah, they get it. They get it. They're like, oh, she's just handsy and sweet. I think I'm sweet. I mean, I'm also very bossy. We started there.

SPEAKER_03

Yes, I'm noisy.

SPEAKER_01

That's what we start. I'm bossy, I'm noisy, but I get away with it. This is this is really the key factor. I get away with all of that because people know I love them. If I were just a jerk along with bossy and noisy, I it wouldn't be so well accepted, but but I I genuinely love people and so they seem to take it as such.

SPEAKER_00

I'm from the Northeast, you know, so people can be bossy and noisy and still be kind. You know, there people perhaps think those are opposites, but it's not the case. Some can, some can't. Yeah.

SPEAKER_01

Yeah, isn't it interesting what we become uh uh culturally accepted to the different tones and so forth? I go, there's a Chinese restaurant near my home that I go and I get um like steamed veggies all the time, and man, it sounds like they hate each other in there. The way they oh yeah, they talk is very aggressive, and it sounds like they're fighting, but they're not. They got smiles on their faces. So I think, okay, they're they're just that's how they talk.

SPEAKER_00

Yeah, the German language is like that too. And uh Italians uh speak loudly, but you could just tell that, you know, just because their faces and uh, you know, and their their their gestures and everything, it's it's there. Uh I I I love what you're doing, Fitz. I mean, people, you know, obesity and overweight. Last statistic I heard was like 70% in this here in the States. It's it's so terrible. And uh uh people need to know need to understand what they need to do, but they need to do it. I mean, I had to have a major occurrence happen in my life to make that change, right? You didn't, right? You just kind of got educated and longingly saw, and so uh there's different motivations for everybody, but hopefully somebody like yourself can make a difference with those who need it, and I applaud you for it. It's the trait of a remarkable person. Thank you so much for doing it.

SPEAKER_01

Thank you, thank you, and you know what? You give yourself credit, you didn't have a major occurrence, you had a doctor who just told you the truth. That was it. She had she said words, she said like 10 words, and then you thought about them and you thought, yeah, she's right. And then you made change, you did all of that yourself, and so it's important that your audience knows that neither one of us who have made big changes, neither one of us are superheroes, neither one of us have done something not everybody else can do. Everybody can get there, and it's one percent better every day. You didn't lose a hundred pounds in one day, you know, it takes a long time. As same for me, it's just progressive. And if you start working to get 1% better every day, right now, in 30 days, you wake up and you feel pretty darn good. Six months from now, you don't recognize yourself. So uh I hope everybody knows that 100% they can get better, they can do better and be better than they should.

SPEAKER_00

Yeah, well said. Well said, Fitz. People watching and listening, they want to get in touch with you. What's the best way?

SPEAKER_01

Oh, goodness. Well, fitness.com, f-i-t-z-n-e-s-s.com is my home base for everything. Get all the links there, etc. Um, fitness on YouTube, fitsness on Instagram, fitsness on Facebook. I love LinkedIn, and of course, the Fitness Show podcast broadcasts everywhere. And, you know, folks, if you want to follow, I promise quality content, but I'd much, much, much rather have friends than followers. So say hello. Tell me you heard me on this podcast, and we can be besties.

SPEAKER_00

You do a really good job with the podcast. You've got lots of energy, and uh yeah, you you're really, really good at being you and uh delivering what you what you want, what you're intending. I thank you so much for your time. Next time up there in uh northern Florida, perhaps we'll get a cup of tea. Love it. Love it.

unknown

Bye.

SPEAKER_00

Thank you for listening andor viewing Joey Pins Discipline Conversations. Please share this episode with one or two of your friends who you think may benefit from the episode. Our website, www.joeepins.com. There you find lots of resources, and you could join our mailing list. Please follow us on all our social media Instagram, Twitter, and Facebook. Podcast information, the video version of our podcast is on YouTube. Please subscribe. Audio is on all major podcasting platforms. Please follow them. And if you like it, please consider giving five star rating. Would really appreciate that. Thank you again for listening or watching Joey Pin's Discipline Conversations.