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Add Ten Good Years to Your Life – a conversation with author Fitz Koehler
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You. Supercharged! : The Exact Formula for Fitness, Weight Loss, and Longevity
Fitz Koehler is a world renown fitness expert who regularly appears across all forms of media, and as an announcer of large scale public fitness events like the LA Marathon.
In this episode of Fit For My Age, host Michael Millward challenges Fitz to justify her claim to have developed the exact formula for fitness.
Fitz explains that the exact formula is:
- Simple and straightforward to understand,
- Based on scientific facts,
- Focused on helping create the body that is right for them.
- Centred on understanding the impact of calories on fitness and weigh loss.
Fitz also explains the four pillars of fitness:
- Cardio
- Strength
- Flexibility
- Balance
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Transcript
Introduction to Podcast and Host
00:00:05
Speaker
Made on Zencastr. Because s Zencastr is the all-in-one podcasting platform that makes every stage of the podcast production and distribution process so easy.
00:00:16
Speaker
Hello and welcome to Fit For My Age, the health and well-being podcast from Abbasida. Very importantly, we will not be telling you what to think or what to do, but we do hope to make you think I am your host, Michael Millward, the Managing Director of Abbasida.
Meet Fitz Kohler: Fitness Entrepreneur
00:00:36
Speaker
Today am meeting Fitz Kohler, who is on a mission to add 10 good years to everyone's life. Fitz is a cancer survivor and the complete fitness entrepreneur.
00:00:47
Speaker
You may have seen Fitz across multiple media formats, or you may have participated in a fitness event that she has led or been in the compel of. Fitz is also the author of the Cancer Comeback series of books, a cookbook all about achieving a flat stomach and also a book which is called You Supercharged, the exact formula for fitness, weight loss and longevity, which is what we will focus on to today.
Fitz's Background and Global Influence
00:01:16
Speaker
Fitz is joining me today from Gainesville in north central Florida. where she is based. It's not a part of Florida that I have ever visited, but if I ever get the opportunity to go, I will make use of my membership of the Ultimate Travel Club to arrange my travel.
00:01:32
Speaker
Because as a member of the Ultimate Travel Club, I travel at trade prices on flights, hotels, trains, holidays, and so many other travel related purchases. You will find a link with a built-in membership discount in the description.
00:01:46
Speaker
Now that I have paid some bills, It is time to make this episode of Fit For My Age. That will be well worth listening to, liking, downloading and subscribing to. Also be worth telling your friends, family and work colleagues about as well.
00:02:01
Speaker
Hello, Fitz. Well, hello, Michael. Thanks for having me on your show. I'm very much looking forward to having you here because I've been looking across your your website and profiles on social media and things and you are one busy fitness entrepreneur. You've squeezed me in between something, I'm sure, but I'm really pleased that you're here. Anytime I can get into the ears and minds of a folks via podcasts, I say yes. So I'm really excited to be here. It's not a squeeze. It's ah it's a pleasure.
00:02:33
Speaker
Thank you very much. Can we start by you explaining a little bit about the myriad of activities that you're involved in and what led you to writing
Media Presence and Major Events
00:02:42
Speaker
this book? Yeah, of course. So I've been teaching fitness since I was 14. Fell in love with fitness, not only because I enjoyed the process of teaching and helping people, but it was fascinating to see people's lives change. Not only watch their bodies change, but to watch their confidence grow, to watch their success professionally grow, to watch their relationships get better. because they were exercising and eating right. So I fell hook, line and sinker on fitness at a very young age. I went to university, earned a master's degree in exercise and sports sciences.
00:03:12
Speaker
Even I think at about 1920, I started teaching fitness globally, worked in about 20 different countries. I hosted a television show called Cardio Jam and then started writing articles. And so the bigger my reach became, the more people were reaching out telling me, hey, you've helped me lose 17 pounds or My back no longer hurts or I've lost 100 pounds. And the fact that I was able to help strangers, not only within my community and my state, my country and globally, really excited me. And ah that's what I continue to do as I teach fitness via television, radio, my podcast, The Fitsness Show. I do have book number five out. That's You Supercharged. which I'm, this is my masterpiece. I'm thrilled. And then I do a lot of in-person events. So I'm a professional race announcer. I host massive running events. And so you guys might recognize Los Angeles Marathon or Fargo Marathon. And there's there's a whole bunch around America I host each year.
00:04:10
Speaker
Probably even more importantly, I do a ton of... keynote speeches. I show up at massive events and luncheons and meetings and, you know, I help organizations do better and be better as a whole.
Impact of Fitness on Organizations
00:04:20
Speaker
And I know as an ah HR professional, nothing could be more meaningful to you because the business runs better when the people are running better, right?
00:04:29
Speaker
That's very true. Because the best way to improve the productivity of an organization is to have healthy employees who attend work on a regular basis. and have that alert brain that comes as a result of physical exercise. Yeah. i mean It's not just your body that changes. if you You can enter, I'm talking in personal experience here, but you can wake up in the morning.
00:04:53
Speaker
So I'd say, I've got an appointment at the gym. You drag yourself there. You walk in looking and feeling, and then you move a few bits of metal around and all of a sudden got a smile on face and you've done something through the physical exercise to your brain, which means you walk out even on the most miserable, wet, windy, cold day with a smile on your face. Absolutely. And and the fact of the matter is that fitter employees are more energetic, yeah they're more creative, they're more confident, they respond far more rapidly to crisis. Yes.
00:05:28
Speaker
They're easier to work with, they're more pleasant. ah they're They're more confident with sales. I mean, fitter employees just are better overall. And that doesn't mean that these are employees that have to look sexy in bikini. These are just people that are taking care of themselves. And the more you do for your body, the more you do for your mind. And those side effects spiral out into your work life and your social life as well. so They do.
00:05:54
Speaker
Yeah. so I couldn't be more excited about the topic as you can hear. Yes. i know We share that excitement. because one of the things that you said there was about confidence. yeah I think that everyone that I know, regardless of which gym I've ever been over periods of time, is like the mental thing that happens to you when you're feeling like, I know I look good, I know I feel good, I am fitter, I am healthier, I've got a smile on my face, even your skin is clearer.
00:06:24
Speaker
that All of that contributes to building that confidence. And because you've got the energy You should be tired. You know that you've done all this physical exercise. You should be tired.
00:06:36
Speaker
But you actually feel energized because your body is used to doing more.
Comprehensive Benefits of Exercise
00:06:41
Speaker
You feel energized and that gives you the confidence to try new things, do things better, be more interested in things.
00:06:48
Speaker
And confidence is a big, big positive outcome from physical exercise. That's right. And the reality is there is nothing else on earth that can provide all those benefits. So there's exercise provides all of those benefits plus a trillion more. We haven't even talked about disease prevention and aging with power and strength and strong bones, et cetera. But there's nothing else. There is no magic pill. There is no person. There's no magic wand that can provide all the benefits that eating wisely and exercising do. It's just, it's uncomparable. It's the undefeated champion of making people live better and longer yes very much so and it's like you've written this book which is called you supercharged the exact formula for fitness weight loss and longevity it's a big claim to make the exact formula for fitness weight loss and longevity that's right what is it about the book that means that you are confident because we're talking about confidence you are confident to make that statement
00:07:52
Speaker
about your book, the exact formula for fitness, weight loss, and longevity. I named that title very specifically and I stand by it. Everything I do is science-based. So i mean I've made nothing up. I mean, my there's methodology and there's fun and hacks that are fitzy-isms, like I'm just fun and i make things uncomplicated. my My specialty is making fitness understandable, attainable, and fun. But yeah, it's all real deal, proven methods to help you live better and longer. So the book is packed with nutrition guidance. So I want people to know that it's a friendly book. It's easy to understand. It's easy to comprehend. And if you are 13 14 years old,
00:08:39
Speaker
you can understand this book. I actually had written a massive nutrition chapter ah with all the science, et cetera. And I moved on and wrote the other chapters. I went back to it and I thought, oh, it's too sciency. It's just too sciency. I need to be more easily absorbed. And so I deleted 15,000 words. And then I started over. So people learn all about nutrition. The exact formula for weight loss is very much what people want because you know when it comes to weight management, being at your ideal weight is a very big deal. Now you choose your weight. I don't choose it for you, but I think everybody knows what their fighting weight is, where they're at their best. And so you decide that and then
00:09:22
Speaker
You don't do the diets. you know Every single diet out on parade right now is garbage. All of it. Absolute garbage. Diets are short-term measures that lead to short-term results. Diets normally include some sort of suffering, which is why people quit and they fail and they go back worse than they were when they began. So instead of teaching people these hokey diets like intermittent fasting or keto or whatever nonsense. I teach people how to eat the right amount of the right food for the size
Weight Loss Strategies and Personal Responsibility
00:09:53
Speaker
they want to be. And so this is where the exact formula was created is I was back in grad school and I felt like I kind of learned all there was to know about fitness type things. So I was reading journals. I was reading other health and medical journals and so forth. And I came across a statistic that said, on average, humans burn approximately 10 calories per pound of body weight per day.
00:10:18
Speaker
And I was a bit overweight at the time. I probably was 40 pounds heavier than I am now. So you do the math on stones. But um i read I read that and I thought, oh, it can't be that simple. So basically what this statistic was telling me that if you weigh 200 pounds,
00:10:36
Speaker
you burn approximately 2,000 calories per day. Having that information, if you are 200 pounds and you would like to stay at that weight, well, you just keep eating 2,000 calories every day and you'll stay there.
00:10:47
Speaker
If you would like to get bigger, you consume more than 2,000 calories per day. If you would like to be smaller, you consume less. And so the exact formula, and it is based on pounds, not stones, I apologize. But if you want to weigh 150 pounds, you put a zero on the end of that. That's 150 times 10. And your caloric budget for the day is 1,500 calories. If you consume 1,500 calories per day, your body has no choice but to shrink down to that size because you are only feeding it enough
00:11:18
Speaker
to maintain the body size of a 150 pound person. And so that's the exact formula. That's something I've been preaching for 20 years now. And I've helped endless amount of people lose cumulatively millions of pounds. I mean, on my book, wrapped around this book, there's half a dozen people saying, Fitz helped me lose 80 pounds, 90 pounds, 100. So it works and it's not short term. It's a lifetime measure that will keep you at your healthy weight forever. But that's where it comes to weight management. There's a massive chapter called Everything Exercise where I explain the four pillars, which is cardio, strength, flexibility, and balance. You need all four pillars. You need to pay attention to all four pillars and put in some effort in order to qualify as fit,
00:12:06
Speaker
There's how often, how hard, what type of exercise should I be doing? That's all there. There's 300 photos ah teaching you how to exercise, not only in the gym or in your home, but in a chair, in bed, how to stretch in the shower. So this book covers everything.
00:12:23
Speaker
And I didn't even get into raising fit families and aging like a badass and healthy holiday hacks and workday workouts, which are all chapters included in this book. Great. You said you were 40 pounds overweight. Yes. For a spritz that is just short of three stone.
00:12:40
Speaker
So that is quite a lot of weight. It's a lot. that sort of sense, you know? Yeah, and once I learned the formula, like once I figured it out by reading that statistic, I dropped down to my goal weight and I've stayed there for decades. I i was 20, maybe 21 when I learned that statistic and then it just, the light went off in my head and I thought, oh my gosh, it can't be that simple. And really when people read my books and they go to my website or they hear the formula, they all shake their head and say that it can't be that simple, but it is.
00:13:13
Speaker
Well, it it is it is and it isn't, because if I need to be in a calorie deficient situation in order to reduce my weight, yep, that sounds really straightforward and really simple.
00:13:25
Speaker
But I think part of what we've got to do as well is actually work out why it is that we were overweight in the first place, because we weren't born overweight. It's about decisions that we've taken that were based on circumstances that we were in that led us to being in a situation that we were overweight. We made some sort of diet choice. We made, and there was a reason why we made that choice. easy It could be that we didn't know it's what everybody else was eating. It's what we could afford a thousand million reasons, but it is, it is when you think about the figures and everything, it is straightforward and simple. The difficult part comes in what some people call the willpower, but also it's the working out why you were in the situation
00:14:09
Speaker
to begin with, that means that you know that you'll be happier, life will be better if you could lose that weight. All that is true. However, none of it is an exception to the science. So whether you came from an abusive relationship or your family was obese or your parents never paid attention to you or your boyfriend broke up with you, whatever, if you start using the formula, you will lose the weight. If you maintain the formula, you will keep it off. Now, of course, the psychology of weight loss and weight gain, that's ah that's a different story. But
00:14:41
Speaker
you know I'm a bit pointed in this book and and I get away with being pointed with the people who know me because they know I love them, right? So I pour the love and enthusiasm on, but I also say, hey, listen, your family is obese.
00:14:54
Speaker
That's not genetic. You're not overweight you don't because they're overweight. You don't have to be like them. They have made horrific choices And you have continued with their habits and you can change. You don't have to be like your obese family and you don't have to make excuses because, oh, I didn't have enough money. You know what?
00:15:13
Speaker
Healthy food can be really cheap if you buy things on sale, if you buy things on season, if you go to the right stores. And so I have a chapter in the back of the book that's called Why Your Excuses Are Lame. And so- You know, if you want it, come and get it. It's there for you. You can use every excuse in the book. And I can tell you why that excuse is lame.
00:15:35
Speaker
And quite honestly, when your life is at stake and this is what we're talking about, it doesn't matter if your grandparents were overweight and it doesn't matter if your spouse was abusive. What matters is you taking control of your actions. You grabbing the bull by the horns. And if you do what I tell you to do and you do the exercise and you watch what you put in your mouth and you get some quality sleep,
00:15:55
Speaker
and you and you you know you have some joy mechanisms and that's covered too, you will turn into the person you want to be. So I understand, Michael. Well, I mean, you seem obviously a little softer tone than I am, but it is just science. Now I talked about the formula.
Diet vs. Healthy Eating: Quality Nutrition
00:16:14
Speaker
The budget is all that matters. So if you filled up your caloric budget each day with junk food, whether it's candy or sugary sodas or fried food, you could still lose the weight. Now, You also would be clogging your arteries and having digestive issues and you'd be sluggish and miserable. So ideally we want people to consume 80 to 90% of their caloric intake on really nutritious foods. and And I go into that. It's the produce and the whole grains and the beans and the seeds and the lean protein sources. But
00:16:45
Speaker
The formula, even if you're eating garbage, will get you. So that's that's the weight management tool. But for real health, obviously, we have to put in quality ingredients, avoid the ultra processed foods, avoid over sugary ingredients and alcohol and cigarettes and drugs and things like that.
00:17:02
Speaker
But yeah, whether whether whatever people's psychology is, doesn't change the application of the formula and the exercise principles. This is true. I agree with you. In a previous episode of Fit for My Age, I had a conversation with a young man called Spencer Cave, who told me that at school he was bullied because he was overweight and his family were overweight.
00:17:25
Speaker
And yet when he left school and started work, found himself in know an office that had a gym, he started using the gym. started understanding exactly the things that you're talking about, that it wasn't so much the quantity of food that he ate, it was the type of food that he ate that caused the problem.
00:17:43
Speaker
And he addressed all the sort of issues that you were talking about. And it didn't take very long before the bullies were contacting him and asking him how he got his pecs and his abs. And it was simply down to, i'm going to watch what I eat. I'm not going to eat the junk.
00:17:59
Speaker
And I'm going to make sure that what I eat is actually going to deliver some value to my body. Absolutely. and And that's why I called the book the book Supercharged because I love people so much and i don't you know I don't like it when they compare themselves to what they used to be in high school or what their friends can do or what the celebrity can do. It's about you, but better. And every single day, if you focus just a little bit on your workouts and your nutrition and your sleep and your social circles and you you know you you create these habits for joy. So I'm very fortunate. I'm a bright sider. I was born this way. I'm naturally happy and i crave joy. Some people are more naturally gloomy or they they get more anxious or depressed more easily. Okay, well, just like training our body, we can train train our mind. And so can you choose five things? Can you write down five things that make you specifically happy? So for me, it's being outside
00:18:56
Speaker
It's playing music, happy music, not sad music, being with animals.
Mental Fitness and Joyful Living
00:19:00
Speaker
I love working and I love being with my family, right? So there's five things right there. If I wake up and I'm feeling kind of sad, well, then I don't sit and I don't bask in it. And I find a lot of people will do that. If they feel sad, they put on the sad song and they get they just ah soak in their blues And instead, what I want you to do is say, nope, i have a list. I've got five things written down in my phone or in my notebook.
00:19:26
Speaker
And incrementally, I'm going to start doing those things until I feel happy. Okay, I'm going to go out and get fresh air. That works for me. Great. Now I need to find a dog to kiss. Great. I did that. Now I need to turn on some pop music. Great. And so... I yank myself out of a depression, out of a sad, out of an anxious state.
00:19:44
Speaker
And others can do that too. And, you know, that unsavory mental state is a real deterrent to eating wisely and exercising and sleeping well. And so, you know, if you combine physical fitness and mental fitness, you will be unstoppable. That is true. And I think that is the message from you supercharged, isn't it? It isn't just one simple thing as such. It's not just about, oh, you need to be on a diet. This is, but don't go on a diet. You've got to change the way in which you eat. So it's a long-term thing. That's right. and It's looking at you, a life as a, something that's much more holistic, looking at life in the rounds so that you are thinking about exercise, thinking about diet, thinking about sleep, thinking about leisure activities and bringing all of these together so that you can actually say, yeah, everything is contributing to creating this better version, the ideal version.
00:20:38
Speaker
of you as an individual. Absolutely. And there's nothing radical in the book. there's There's nothing. It's all very gradual and reasonable and encouraging. And again, I'm poking my finger. and how many How many of our listeners are grownups and they're in charge of their whole world? Maybe they need Fitz Kohler to get in their face and take my little finger and poke them into chest chest and say, hey, bucko, you can do better.
00:21:04
Speaker
You can be better. Life is short. You want to have less back pain? Do you want to have no back pain? All right. Here's a simple solution. Let's gradually start making the efforts to get it done. If you would like to be 75 and not fall down and break your hip and die three days later, okay, I've got a solution for that. If you are 25, today is the day to start working on your bone density and on your mobility. So when you age, you know the older you get, you'll still be feeling young. I mean, it's so interesting how many people in their 30s and 40s complain about how old they feel.
00:21:38
Speaker
would much rather be the person in my 80s bragging about how youthful I am, right? So flip the script and get it and take control of your own life. Again, life is short. And if you do these little teeny tiny baby steps each day, I only ask you to get 1% better. That's it, 1% better daily.
00:21:57
Speaker
Gosh, you won't recognize yourself next year. This is true. I can see the next business venture will probably be Fridge Magnits that, With you pointing your finger out of the fridge and you really want to eat this. That is so funny you say that. So here in, I mean, any anybody can order my books on Amazon or in their bookshop, wherever, but I do sell them on fitsness.com on my website. And I always sign the books that come out of my office, but I have a gift with purchase, which is a sticker
00:22:28
Speaker
it's the cover photo of me and my you know sports bra and shorts pointing at you. And it's a sticker. So people can put it on their water bottle or on their refrigerator or on, I don't know, on their rear view mirror in the car. Maybe they need a little encouragement driving wherever they go. So that's that's very funny you say that. I don't have magnets, but I have stickers right now. You have stickers. It's a great minds think alike. That's right. Always great minds think alike. But I'm thinking that Like I can say, this is not just so much a diet plan or an exercise plan. This is a plan for life.
00:23:01
Speaker
Yes. Yeah. And I actually got to tell you, I don't even use the word diet in a positive way i'm ever. So I never say let's diet healthfully because diet to me is terrible. Diet is radical and short term, right? So I don't even use the word diet when we're talking about diet.
00:23:17
Speaker
are eating healthy. It's we're going to eat wisely. We're gonna watch what we put in our mouth. And then I do have a chapter referencing diets. Gosh, it couldn't be any more reasonable, Michael. And I would i would welcome any physician or a legitimate fitness expert on earth to read this book. And they'd probably nod their head and say, yep, this is the exact formula for fitness, weight loss, and longevity. And the key thing about it at the end, the end result of it has to be longevity, but longevity with fitness.
00:23:48
Speaker
There's no point really in getting to some great age. If you are unhealthy at that age, we want everyone to be, to live a long, happy, fulfilled, healthy life yeah so that they can be at a great age and still, like you say, be 80, be 90. and feel youthful, able to do things rather than waiting to have things done for them. Absolutely. i just was announcing a triathlon in Texas this weekend, and there was a man, Paul Farr, 91 years old, did our triathlon. Wow. It was a half mile swim, 13.1 mile bike, and a 5K run. And Paul Farr came through that finish line at 91 years young.
00:24:34
Speaker
Incredible. So- you know, it's possible, folks. You don't have to be helpless in an an assisted living facility. You can be out enjoying all of your days, right? Grocery shopping for yourself, driving your car, visiting your great grandkids. That life is possible for you. You just have to start working on it right now. Yeah, that is the key, isn't it? Not to think about it yeah as something, oh, I'll do that when I reach this age or I'll start thinking about eating a different
Critique of the Diet Industry and Ethical Responsibility
00:25:05
Speaker
diet. So I've
00:25:06
Speaker
not going on a diet, but changing my diet for the long term when we get to this date or or something. It's like do it and do it now and just take small steps. don't The radical things are the things that are difficult to maintain, aren't they? Well, they are, which is why i get so cranky. And I can assure you, I have had millions and millions of dollars offered me to be spokesperson for diet pills and weight loss shakes. And I have never said yes. In fact, I get pretty vulgar. I give a big you to those folks because they are vultures and they are cruel and they are taking advantage of decent people and their hard earned money when all they want is to be healthy and feel good. Right. So yes. Those are the worst of society. And, you know, I take real offense to those people, but, you know, everyone out there listening, doesn't matter what happened yesterday. It doesn't matter where you are right now. What matters is what you're willing to do tomorrow. And you can be this just golly supercharged version of yourself. And I assure you, everything in your world will feel better, taste better, look better.
00:26:18
Speaker
it all improves when you are healthy. That is very, very true. And you've infused me today as well, Fit. Very difficult to have a conversation with you without feeling energized. Oh, good.
00:26:31
Speaker
I do thank you very much for your time today. It's been very interesting. And I wish you the best of luck with You Supercharged, the exact formula of fitness, weight loss, and longevity.
00:26:42
Speaker
Thank you very much. Thanks, Michael. Get to work, everybody. Love you Thank you.
Conclusion and Call to Action
00:26:47
Speaker
I am Michael Millward, the Managing Director of Abbasida, and in this episode of Fit For My Age, I have been having a conversation with Fitz Kohler, the author of You Supercharged, the Exact Formula for Fitness, Weight Loss and Longevity.
00:27:03
Speaker
You can find out more about both of us and purchase the book You Supercharged by using the links in the description. At Fit For My Age, our aim is proactive positive aging.
00:27:14
Speaker
Knowing the risks early is an important part of maintaining good health and that is why we recommend the annual health test from York test. The annual health test from York test provides an assessment of 39 different health markers including cholesterol risk, diabetes risks, vitamin levels, organ functions and a full blood count.
00:27:35
Speaker
The annual health test is conducted by an experienced phlebotomist who will complete a full blood draw at your home or workplace. Hospital standard tests are carried out in a UK AS accredited and CQC compliant laboratory.
00:27:49
Speaker
You can access your easy to understand results and guidance to help you make effective lifestyle changes anytime by your secure personal wellness hub account. There is, as you would expect, a link with a discount code in the description.
00:28:05
Speaker
I'm sure you will have enjoyed listening to this episode of Fit for My Age as much as fits and I have enjoyed making it. So please give it a like and download it so you can listen anytime, anywhere.
00:28:17
Speaker
To make sure you don't miss out on future episodes, please subscribe. And don't forget to tell your friends, family and work colleagues about Fit for My Age as well. Because changing your diet, changing your lifestyle is easier if you're doing it with your friends, with your family. It's team effort.
00:28:36
Speaker
Remember, the aim of all the podcasts produced by Albus Seda is not to tell you what to think. but we do hope to have made you think. Until the next episode of Fit For My Age, thank you for listening and goodbye.