The FIT Frequency

“I Need to Get Fit Before Joining a Gym”(And Other Lies That Keep People Stuck)That’s like saying you need to:Get healthy before seeing a doctorLearn to swim before taking lessonsGet stronger before hiring a coachAt Delaware Fit Factory, we don’t expect you to show up fit. We expect you to show up willing. That’s enough. Everything we do can and will be scaled. Everything can and will be modified as needed. Everything can and will be coached.If you’ve been waiting until you “get fit first”…Stop waiting.Start now.Because you don’t need to get fit before coming to Delaware Fit Factory.That’s what Delaware Fit Factory is for.Ready to take a first step?Book a Free No Sweat Intro and let’s build a plan together

Is getting healthy really “too expensive”… or has your health just been pushed to the bottom of the priority list?In this episode of The Fit Frequency, Doug unpacks one of the most common objections people have when it comes to starting a fitness journey: “It just doesn’t fit in the budget right now.”But is money really the issue?Using recent conversations and scenarios with a busy parents, Doug explores what’s often underneath this objection—self-sacrifice, misplaced priorities, fear of investing in yourself, and the hidden cost of doing nothing.In this episode, we discuss:Why “I can’t afford it” often means something deeperThe real cost of putting your health off another yearWhy investing in your health isn’t selfish—especially for parentsHow coaching and accountability can actually simplify life, not add to the chaosReframing fitness from an expense into an investment with real returnIf you’ve ever struggled to justify prioritizing yourself—or you’ve told yourself you’ll start when the timing is better—this episode is for you.Because maybe it’s not really about the budget.Maybe it’s about deciding you’re worth prioritizing again.If this episode resonated with you, share it with a friend who needs to hear it.Ready to take a first step? Book a free No Sweat Intro with us at Delaware Fit Factory here.Eat Better. Sleep Better. Train Better. So you can BE Better Every Day.

What happens when life throws you a major physical setback… and you refuse to let it define you?In this episode of The Fit Frequency, Doug sits down with longtime Delaware Fit Factory member Josh Fronduti to talk about his incredible comeback story after undergoing a total hip replacement.From being told he was “bone-on-bone” and needing surgery… to being back in the gym just weeks later… to now jumping, lifting, and living life at nearly 100%—Josh’s journey is a powerful reminder of what consistency, coaching, and mindset can do.We dive into: • How Josh got started with CrossFit (and why he almost didn’t) • The reality of facing a major surgery earlier than expected • What recovery actually looked like (and why it was faster than most) • How strength and fitness helped accelerate his comeback • Real-life examples of “functional fitness” outside the gym • Using exercise as a tool to fight depression and improve mental health • Why “just showing up” is the most important goal you can haveWhether you’re dealing with an injury, feeling stuck, or just trying to take that first step into the gym… this episode is for you.👉 Key Takeaway: You don’t have to be perfect—you just have to show up.⸻Follow & Connect:📍 @DelawareFitFactory – Instagram & Facebook🎥 Clay Media Group: https://claymediagroup.com⸻Enjoyed the episode?Share it with a friend who needs a little motivation—and remember:Eat better. Sleep better. Train better. Be better every day. 💪

In this episode of The Fit Frequency, Doug sits down with Coach Jess — coach, mom of two, and the mind behind the CrossFit programming at Delaware Fit Factory.Jess shares her story of finding fitness after becoming a mom, going from running and Spartan race training to falling in love with CrossFit after her very first Murph. From there, we dive into her journey from member to coach, how she found the confidence to step into that role, and why helping people work hard and feel proud of themselves means so much to her.We also go deep on what actually goes into programming workouts at DFF: • How workouts are built around major events like The Open and Murph • Why CrossFit programming is not random • How workouts are scaled for every level, from brand new members to longtime athletes • The balance between strength cycles, gymnastics work, conditioning, and fun • Why community, effort, and consistency matter more than the number on the leaderboardJess also talks about the future of Delaware Fit Factory, including:🔥 Hyrox classes coming soon💪 More intentional in-house programming❤️ Building workouts for our people and our communityWhether you’re a longtime member, someone curious about CrossFit, or just interested in how great coaching and programming come together, this episode gives you a behind-the-scenes look at what makes Delaware Fit Factory special.If you enjoyed the episode, make sure to: • Follow Delaware Fit Factory • Follow The Fit Frequency Podcast • Share this episode with someone who needs a nudge to show up and get startedAnd as always:Eat better. Sleep better. Train better. Be better every day.#DelawareFitFactory #FitFrequency #CrossFit #Hyrox #FitnessPodcast #CrossFitProgramming #Murph #FitnessCommunity

Today’s episode is a special one featuring Annie Snyder — longtime Delaware Fit Factory member, one of Doug's very first training clients, and someone who truly embodies what it means to balance fitness with real life.Annie takes us all the way back to where her journey started — from that cold, rainy workout in the park to becoming a consistent CrossFitter, mom of two, and someone who continues to push her limits while staying grounded in what matters most.In this episode, we dive into: • How Annie got started with CrossFit (and why variety kept her hooked) • Early struggles with movements like push-ups → and the power of consistency over time • Major milestones: pull-ups, muscle-ups, Murph, and more • Training through two pregnancies and learning to adapt, scale, and trust the process • Balancing fitness with work, kids, and everyday life • Completing big challenges like HYROX, a half marathon, and the CrossFit Open • Why CrossFit builds confidence that carries into career, parenting, and mindset • The importance of long-term goals vs. quick fixes • Real talk on nutrition struggles, meal prep, and staying consistent in a busy season of lifeWe also talk about Annie’s mom, Deb, and how the 50+ Functional Fitness class has been life-changing — proving it’s never too late to start.This episode is for anyone who: • Feels overwhelmed trying to balance fitness with a busy life • Thinks they “can’t do CrossFit” • Needs a reminder that consistency beats perfection • Wants to build strength, confidence, and a sustainable routine👉 Annie’s biggest takeaway: You can do hard things — but it takes time, patience, and consistency.If you enjoyed this episode, make sure to: • 👍 Like & Subscribe • ⭐ Leave a review • 📩 Share it with someone who needs encouragement to get startedAnd remember…Eat better. Sleep better. Train better. Be better every day.#FitFrequency #DelawareFitFactory #CrossFit #MomLife #FitnessJourney #Consistency #RealLifeFitness #WomensFitness

Ever feel like one bad meal or a missed workout completely derails your progress?In this episode of The Fit Frequency, we break down the all-or-nothing mindset—and why it’s one of the biggest things holding people back from real, lasting results.The truth is, your progress isn’t defined by perfection… it’s built through the thousands of small decisions you make every single day. From what you eat, to whether you move, to how you respond when things don’t go as planned—every choice is an opportunity to move closer to your goals.We’ll talk about:Why the “I’ll start over Monday” mindset keeps you stuckHow one “off” decision doesn’t ruin your progressThe power of stacking small wins over timeSimple strategies to stay consistent, even when life gets busyIf you’ve ever struggled with staying on track or felt like you had to be perfect to make progress, this episode will help you shift your perspective—and start building momentum that lasts.You don’t need to be perfect. You just need to keep choosing better. 💪

Keep it simple. More often than not, when we think of a goal we want to accomplish, we dive into overwhelming and complex plans and think about completely overhauling our lifestyle. Many times, this leads to the all-or-nothing mindset, where one small failure leads us to throw in the towel and give up. Don't overthink it. Don't overcomplicate it. Creating a simple plan with daily action steps will help you see success in the long run. Focus on the process, not the outcome. Focus on daily tasks, not the goal out on the horizon. Want to lose weight?Focus more on eating whole foods, especially vegetables, at two meals.Work out three to four times per week.Avoid weighing yourself every single day and focusing on your weight or body fat percentage.Want to build muscle?Focus on strength or resistance training three times a weekEat protein first with all of your meals.

In this episode of The Fit Frequency, I break down one of the most powerful tools we use at Delaware Fit Factory to help members track real progress: the InBody Scan.Too often, people rely on the scale as the only measure of success—but body weight alone doesn’t tell the full story. The InBody scan allows us to look deeper at what’s actually happening inside the body and track meaningful metrics like skeletal muscle mass, body fat percentage, visceral fat, and basal metabolic rate.I discuss why building muscle is one of the most important things you can do for long-term health, how body fat percentage gives a clearer picture than scale weight, and why visceral fat is a critical health marker that many people overlook. I also explain how your basal metabolic rate is influenced by muscle mass and why strength training plays such a big role in improving metabolism.If you’ve ever wondered what those numbers on an InBody scan actually mean, or why tracking body composition can be so valuable, this episode will help you understand the bigger picture.Stronger bodies. Better data. Smarter progress. 💪

It's been a little while since I've recorded an episode by myself. Some might say it's lazy; some might say it's unorganized. I will say that it's paralysis by analysis. I've had so many great interviews and perfect conditions to record a great podcast, but lately I've been busy, I've been unmotivated, I've been... Those are lies. I've been worried that I don't have the absolute perfect time and place to record the absolute perfect podcast, so I have not recorded. This is silly, and this is no different than people who are afraid to take that first step toward whatever their goal is. It could be starting a business, it could be starting or ending a relationship, or it could be starting your fitness journey, either in a gym or on your own. There will never be an absolutely perfect time. Take that first step. Then take another, and another, and another. Be consistent. That is how you'll achieve your goals.

Today we're joined by Dr. Brett Wagner — physical therapist at Athletico in Delaware and an absolute weapon of an athlete.Brett shares his journey through endurance sports, powerlifting, CrossFit… and now his deep dive into Olympic weightlifting (snatch + clean & jerk). We talk about what real recovery looks like, why “rest and a band” isn’t always the answer, and how Brett approaches rehab differently — from everyday aches and pains to helping CrossFitters and athletes get back to training safely.We also get into: • Why context matters in rehab (and why people feel “better”… until they try to return to sport) • How to train around injuries without losing fitness • The Athletico free assessment and how Brett uses it to give you clarity + a plan • The CrossFit Open (burpees are inevitable 😅) • Brett’s first Olympic weightlifting meet, what surprised him, and what he’s doing differently for his next competitionIf you’ve ever dealt with a nagging injury, felt nervous about getting started, or want to understand what rehab should look like… this one’s for you.Need help with an injury?If you’re at DFF, scan the Athletico QR code banner in the gym to request an appointment (or a free assessment). You can also search “Athletico Delaware” online.👍 Like, subscribe, and leave a review if you enjoyed the episode — and share it with someone who needs a smarter approach to recovery.#FitFrequency #DelawareFitFactory #PhysicalTherapy #OlympicWeightlifting #CrossFit #Rehab #InjuryRecovery #StrengthTraining #Athletico

In this episode of The Fit Frequency, Doug sits down with Coach Ashlee, Delaware Fit Factory’s longest-running coach, to talk about her journey from member to coach — and what it really means to meet athletes where they are.Ashlee shares:💪 How she found Delaware Fit Factory after moving to the area🏋️‍♀️ Her powerlifting background and love for Olympic lifting👩‍👧‍👦 Why being a mom fuels her passion for strength and leading by example❤️ The impact of community and relationships inside the gymWe also dive deep into one of the most misunderstood topics in CrossFit:RX vs. Scaled — What does it actually mean?Is RX the ultimate goal?Is scaling “less than”?How should beginners think about it?How should seasoned athletes think about it?Ashlee breaks down how scaling up and scaling down are both powerful tools — and why the real goal is hitting the intended stimulus, not chasing numbers on a leaderboard.With the CrossFit Open around the corner, we also talk about:🔥 Movements Ashlee hopes to see (heavy barbells, toes-to-bar 👀)😅 Movements she hopes to avoid (wall walks…)🎯 Her big 2026 goals, including major Olympic lifting numbers💬 How to handle comparison in a competitive gym environment🚪 What she’d say to someone hesitant to walk through the doorsThis episode is honest, encouraging, and packed with insight for beginners and veterans alike.If you’ve ever felt intimidated by RX weights, unsure about scaling, or stuck comparing yourself to others — this one’s for you.⸻📍 Learn More About Delaware Fit FactoryWant to see what we’re about?Join us for FreeFit Saturdays at 8am and experience the community for yourself.⸻👍 If you found value in this episode:Like, share, subscribe, and send it to someone who needs to hear it.Until next time — eat better, sleep better, train better… so you can be better every day. 💥

February is known for Valentine’s Day, heart-shaped everything, and reminders to “love your heart.” While that message is often tied to cardio machines and low-intensity movement, there’s an important piece of heart health that doesn’t get enough love: strength training.Heart health and strength go hand in hand. You don’t have to choose between lifting weights and taking care of your heart—doing both is one of the smartest investments you can make in your long-term health.Your heart is a muscle, just like your legs, arms, and core. And like any muscle, it responds to stress, recovery, and progressive challenge.Strength training challenges your cardiovascular system in powerful ways:It raises your heart rateIt improves blood flow and circulationIt strengthens the heart’s ability to pump blood efficientlyIt improves how your body uses oxygenThat means lifting weights isn’t just about building muscle or looking strong—it’s about building a more resilient, capable heart.Your Heart Is a Muscle—Train It Like One

Most people don’t blink an eye at paying hundreds of dollars a month for health insurance.We expect to spend money on it. We budget for it. We accept it as “just part of life.”We also don’t hesitate to spend money on things that feel good right now:Daily coffee runs. Takeout. Dining out. Streaming services. Convenience foods. Subscriptions we barely use.But when it comes to paying for a coach…For a training program…For something that actually improves our health, energy, and quality of life…That’s where people suddenly hesitate.And that mindset is backwards.Because health and fitness aren’t expenses for today.They are investments in your future.

February rolls around and suddenly everything is covered in hearts, candy, and messages telling us to “treat ourselves.” And while there’s nothing wrong with enjoying life, Valentine’s Day is a great reminder to zoom out and ask a bigger question:What does it actually mean to love your body?Loving your body isn’t about perfection, restriction, or guilt. It’s about care, respect, and consistency. And sometimes, real love looks a lot different than what the candy aisle suggests.Love Isn’t Indulgence—It’s Care

In this episode of The Fit Frequency, Doug sits down with Coach Kelsey to talk about her journey in CrossFit — from starting at a young age to becoming a coach who confidently works with both seasoned athletes and brand-new members.Kelsey shares how growing up in CrossFit shaped her approach to training, coaching, and community, and why meeting people where they’re at is such a critical part of long-term success. Whether someone is chasing performance goals or just learning how to move better, her passion for helping others comes through loud and clear.We also dive into the CrossFit Open and what makes Delaware Fit Factory’s Intramural Open so special. This three-week event isn’t about leaderboard pressure or elite performance — it’s about participation, teamwork, accountability, and bringing the community together for one of the most fun times of the year inside the gym.If you’ve ever wondered:• What makes a great coach• How CrossFit can be scaled for anyone• Why the Open is more about community than competition• Or how fitness can be both challenging and funThis episode is for you.⸻💪 Follow & Connect📍 Delaware Fit Factory📩 Have a guest idea or topic request? Email us at [email protected]

In this episode of The FIT Frequency, we sit down with Coach Pamela Pyzza to talk about her journey through CrossFit, pregnancy, and holistic nutrition coaching.Pamela discovered CrossFit in college and never looked back—training consistently through two pregnancies and now coaching members every day at Delaware Fit Factory through CrossFit classes, personal training, and nutrition coaching. Her story is a powerful reminder that fitness isn’t something you pause for life… it’s something that adapts with you through every season.We dive into:• What it really looks like to train safely and confidently during pregnancy• How movement can support both physical and mental health as a mom• Why simple habits are the real secret to long-term nutrition success• How to avoid the trap of “all-or-nothing” thinking• And some fun throwback stories and memories from past CrossFit OpensIf you’ve ever felt overwhelmed by nutrition, unsure how to balance fitness with family life, or curious what training through pregnancy can look like, this episode is packed with insight, encouragement, and real-life experience.Tune in to hear how consistency, community, and small daily habits can lead to big results—on and off the gym floor. 💪

You may have heard the term VO₂ max before — especially if you’ve ever used a fitness watch or done any kind of endurance training. It sounds complicated, but the idea is actually pretty simple.VO₂ max is a measure of how much oxygen your body can use when you’re working really hard.Think of it as your body’s engine size.The higher your VO₂ max:The more oxygen your muscles can useThe longer you can work without getting exhaustedThe better your heart, lungs, and muscles work togetherIn plain English:👉 A higher VO₂ max means you can move faster, longer, and with less effort.But How Do You Improve VO₂ Max?

In this episode of The Fit Frequency, host Doug Wattenschaidt, owner of Delaware Fit Factory, sits down with member Ryan King to talk about his incredible journey from getting winded mowing the lawn to training Olympic lifts with confidence.Ryan shares what life looked like before joining the gym — long days sitting in a truck, fast food meals, low energy, and struggling with everyday tasks like zoo trips with his kids or yard work at home. That all changed when he finally walked through the doors of Delaware Fit Factory.We dive into:✅ How Ryan went from “huffing and puffing” to real-world strength✅ The moment he realized his fitness was paying off (pulling a tree out of the ground with ease)✅ How small nutrition changes led to major lifestyle shifts✅ Why habit stacking beat extreme dieting✅ His evolving fitness goals, including Olympic weightlifting✅ Learning to train with intention and step outside comfort zones✅ What he’d tell someone who’s nervous about starting their fitness journeyRyan’s story is proof that fitness isn’t just about workouts — it’s about building confidence, health, and habits that last.If you’ve ever felt intimidated by the gym or wondered if CrossFit is “for you,” this episode will change the way you think about what’s possible.⸻💪 Follow & Connect📍 Delaware Fit Factory: @delawarefitfactory📩 Questions or guest requests? Email us at [email protected]

As 2026 begins, many people set goals around weight loss, better health, more energy, or simply “getting back into shape.” While cardio, nutrition, and lifestyle habits all matter, there’s one piece that should be at the foundation of your plan:Strength training.Strength training isn’t just for athletes or people who want to lift heavy weights. It’s one of the most effective, sustainable, and empowering ways to improve your health—no matter your age or experience level.Here’s why strength training deserves a permanent spot in your routine.

In this special episode of The Fit Frequency, owner Doug Wattenschaidt sits down with Coach Gavin Wilson to dive into his journey from college football standout at Ohio Wesleyan to CrossFit coach and personal trainer at Delaware Fit Factory.Gavin shares how his late grandfather introduced him to fitness at a young age, sparking a lifelong passion for strength training, bodybuilding, and performance. From there, he walks us through his collegiate athletic career, his education in Exercise Science, and how Olympic lifting and strength & conditioning shaped both his performance on the field and his future as a coach.We also talk about what it’s like transitioning from being the athlete to becoming the coach — helping people of all ages and fitness levels build confidence, improve movement, and celebrate progress (whether that’s a new PR or simply mastering a new skill).Looking ahead to 2026, Gavin opens up about his professional goals, personal fitness ambitions, and why CrossFit has reignited his competitive drive. Plus, things take a fun turn when Doug tries to keep up with Gen Z slang — and learns the difference between DAP and DAB the hard way.If you’re curious about starting your fitness journey, improving your performance, or just want a behind-the-scenes look at the coaches who make Delaware Fit Factory special, this episode is for you.📍 Follow Coach Gavin: @active_gav📍 Follow Delaware Fit Factory: @delawarefitfactoryHave a guest suggestion or topic request?📩 Email us at [email protected] or send us a DM!Until next time — eat well, stay hydrated, stay consistent, and keep striving to be better every day.

"Cancer sucks, absolutely. There is no way around that... I tried to keep my head up, I tried to keep my glass half full. Exercise was a huge part of that."Shortly after joining Delaware Fit Factory, Tasha received a life altering diagnosis at the young age of 33. Listen to her inspiring story of juggling being a mom, wife, nurse, and CrossFitter as she battled stage 3 breast cancer, all while continuing to be a beacon of light for the community at DFF.

Goal setting is everywhere—especially around the new year. But too often, people jump straight to new goals without ever looking back at what actually happened.At Delaware Fit Factory, we believe reflection is the missing step that turns vague goals into meaningful progress.Before you decide where you’re going next, it’s worth asking:What worked? What didn’t? And why?Here’s how reflection can help you set better, more realistic goals—and actually follow through on them.

Fitness should not only enhance your performance in the gym but also make your daily life easier and more enjoyable. Functional fitness focuses on exercises that mimic everyday movements, helping you build strength, flexibility, and coordination that directly translate to real-world activities. Let’s explore how incorporating functional fitness into your routine can improve common daily tasks.

Whether your goals involve strength, nutrition, consistency, business, knowledge, physical feats or mindset skills, Monday is the perfect day to step toward the person you want to become.Here’s why Monday truly is the best day of the week—and how to use it to your advantage.

When you think of self-care, what comes to mind? Maybe it’s a spa day, a long bath, or curling up with a good book. While these are all great ways to relax and recharge, there’s another key component of self-care that often gets overlooked—fitness. Exercise isn’t just about aesthetics or performance; it’s a fundamental part of taking care of yourself, both physically and mentally.Movement is medicine. Prioritizing fitness as part of your self-care routine can help you feel stronger, reduce stress, improve your mood, and give you more energy for the things you love. Let’s dive into why fitness is one of the best ways to show yourself some love and how you can make it a consistent part of your life.

Water is often overlooked as a fundamental component of health and fitness. However, proper hydration is crucial for optimal performance, recovery, and overall well-being. In this episode, we’ll explore why water is more important than you might think and share practical hydration hacks to keep you at your best.

When it comes to fitness, nutrition, and overall wellness, consistency is key. But how do you stay on track, adjust when needed, and keep your motivation high? The answer is simple: regular check-ins. Whether you're working with a coach, tracking your own progress, or partnering with an accountability buddy, regular assessments of your efforts can make all the difference between stagnation and real success.

If you've ever scrolled through social media or overheard fitness advice from friends and family, you've likely encountered a few myths that just won’t die. Misinformation about exercise and health spreads easily, leading people to follow outdated, ineffective, or even harmful practices. Today, we’re setting the record straight by busting some of the most common fitness myths that might be holding you back from real progress.

One of the biggest misconceptions about fitness—especially in a CrossFit gym—is that you need to be in peak shape before you start. The truth? Every workout can and should be adjusted to your individual fitness level. That’s where scaling (or modifying) comes in.At Delaware Fit Factory, we emphasize customization over comparison. Scaling workouts ensures that every member, regardless of experience or ability, gets the best workout possible without risking injury or feeling overwhelmed. Let’s break down what scaling is, why it matters, and how it can help you make real progress toward your goals.

After battling breast cancer, Terri wasn't sure if she could exercise the way she needed to improve her overall health. But she took that first step and joined Delaware Fit Factory. Now she is regularly making the Committed Club (14+ classes each month) and lifting our heaviest kettlebells with ease."Just do it."

Staying committed to your fitness goals can be tough, especially when motivation starts to wane. That’s where an accountability partner comes in. Having someone to check in with, encourage you, and push you when needed can make all the difference in achieving success. But how do you find the right person to help keep you on track? Here are some tips to help you find an accountability partner who will truly support your fitness journey.

Today we chat with Katy Meyer, long-time Delaware Fit Factory member, business owner, and mother. We discuss her beginnings in fitness and CrossFit as well as how her approach to training and her goals have changed over the years. Find her on instagram at @katy_runs_with_scissors or head to her website to book an appointment!

In today’s fast-paced world, stress has become a constant companion for many of us. Whether it’s work deadlines, family responsibilities, or just the general demands of daily life, stress can take a toll on both our mental and physical well-being. But what if we told you there’s a powerful, science-backed way to combat stress, improve your mood, and boost your overall mental health? Enter exercise—your natural stress-relief powerhouse.Regular movement and exercise can transform not just your physical fitness but also your mental resilience. Let’s dive into how exercise benefits your brain, fights stress, and helps you feel your best.1. Exercise Lowers Stress Hormones2. Movement Improves Mood and Fights Anxiety & Depression3. Physical Activity Enhances Focus & Mental Clarity4. Community-Based Fitness Helps You Stay Motivated5. Exercise Builds Resilience for Life’s Challenges

“Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water.”At first glance, it might sound like a riddle, but its wisdom runs deep. No matter how much progress we make in life—whether it’s in fitness, nutrition, or any other goal—the daily work remains. The people who succeed aren’t the ones who find a shortcut. They’re the ones who show up, put in the effort, and keep going—day after day.This applies especially to fitness and nutrition, where people often search for quick results but forget that lasting success comes from consistency. Let’s explore how this mindset can help you stay on track, overcome obstacles, and reach your goals.

In the chaos of daily life, maintaining a healthy diet can feel like a struggle. Between work, family, and workouts, it’s easy to fall into the habit of grabbing whatever is quick and convenient—even if it’s not the best choice for your goals. That’s where meal prep comes in!Step 1: Plan Your Meals in AdvanceStep 2: Batch Cook for Maximum EfficiencyStep 3: Keep It Simple with Mix-and-Match MealsStep 4: Store Everything ProperlyStep 5: Make It a Habit

Every Memorial Day CrossFit gyms all over participate in the Hero Workout, "MURPH." But... what is a hero workout? What/who is Murph? Can I, or should I, do the workout?Have a listen, and join us on the morning of May 26, 2025 as we honor Lt. Michael P. Murphy by doing the workout, "Murph." Not a Delaware Fit Factory member? All drop in fees from Memorial Day are donated to the LT Michael P. Murphy Memorial Scholarship Foundation at https://murphfoundation.org/

When it comes to fitness, one of the most common debates is: cardio or strength training—what’s better? Some people swear by their long runs and spin classes, while others never stray far from the squat rack. The truth is, both forms of exercise have benefits, and the best choice depends on your personal goals. Let’s break down the pros and cons of each so you can make the best decision for your fitness journey.IG & DB: @delawarefitfactory

What's up at Delaware Fit Factory this month?* The most nutrition members ever, all seeing success* Yoga is back on Thursdays* 67 Committed Club members in April* Murph on Memorial Day May 26, 2025* Calories For A Cause: How did it start?

When it comes to nutrition, protein often takes center stage—and for good reason. Whether you’re looking to build muscle, lose fat, or simply maintain a healthy lifestyle, protein plays a crucial role in your overall health and fitness. But how much do you really need? And why is it so important?At Delaware Fit Factory, we’re committed to helping you achieve your health and fitness goals with a balanced approach that includes proper nutrition. Let’s break down the role of protein in your diet and how you can make sure you’re getting enough.

"What's Up" is a new episode format updating everyone on current events and bright spots at Delaware Fit Factory!In today's episode I discuss Calories For A Cause benefitting Maryhaven on 5/10. I also brag about our Committed Club and attendance reports, as well as our coaching squad that worked with USA Weightlifting to hone their craft even more to become certified USA Weightlifting Coaches!

Spring break is here, and many of our Delaware Fit Factory members are getting ready to trade their gym shoes for flip-flops (or hiking boots, or whatever it may be). Whether you’re headed to the beach, the mountains, or just taking some well-deserved time away, vacations are all about fun, relaxation, and maybe a little indulgence. But what about your nutrition goals? How do you balance enjoying your trip without completely falling off track?Good news: it is possible to have your vacation and keep your healthy habits too. With a little bit of preparation and the right mindset, you can come back feeling refreshed—not derailed.Here are three key strategies to help you stay on track while still soaking up every bit of spring break.1) Be Prepared: Pack a Cooler Like a Pro2) Make a Plan (and Stick to It!)3) Control What You Can, Let Go of What You Can’t

When it comes to losing body fat, most people immediately think of endless cardio sessions and restrictive diets. While these can have their place, there's a more effective, sustainable strategy that often gets overlooked: building muscle. At Delaware Fit Factory, we prioritize strength training because we know it’s one of the most powerful tools in achieving long-term fat loss and overall health. Let’s break down why building muscle is the key to shedding fat and transforming your body.

Walking into a gym for the first time—or even returning after a long break—can feel overwhelming. You might worry about how you’ll measure up to others, whether you’ll know what to do, or if you’ll fit in at all. Trust us, we’ve heard it all.At Delaware Fit Factory, we understand how intimidating starting (or restarting) your fitness journey can be. But we’re here to tell you that gym anxiety doesn’t have to hold you back. Whether you’re a beginner or someone looking to get back into the swing of things, we’ve created a supportive environment to help you build confidence and feel right at home.

We love seeing our members push their limits, conquer new challenges, and achieve personal milestones. But just as important as those intense training sessions are the moments you don’t spend in the gym. Rest and active recovery play a critical role in your fitness journey, allowing your body to recover, rebuild, and come back even stronger.If you’ve ever felt tempted to skip a rest day, thinking more is always better, this episode is for you!

When setting goals—whether in fitness, business, or life—one of the most important aspects of success is understanding the difference between lead metrics and lag metrics. This distinction not only provides clarity about how to measure progress but also ensures you’re focusing on actions you can control rather than outcomes you can’t.BLOG

When it comes to nutrition, misinformation is everywhere. From social media to fitness influencers, it can be hard to separate fact from fiction. At Delaware Fit Factory, we’re passionate about helping our community build sustainable, healthy habits rooted in science, not fads. Let’s tackle some of the most common nutrition myths and uncover what you really need to know to fuel your fitness journey.BLOG

Starting a new fitness routine is an exciting step toward a healthier, stronger you. However, one of the most common concerns people have when diving into exercise is the risk of injury. We prioritize safety and longevity in fitness, so you can enjoy consistent progress without setbacks. Here are some essential tips to help you stay injury-free while starting your journey. BLOG

Have you ever struggled with simple tasks like carrying groceries, climbing stairs, or playing with your kids without feeling exhausted? These everyday activities might seem small, but they require a mix of strength, balance, flexibility, and endurance. That’s where functional fitness comes in. Functional fitness is the cornerstone of living a healthy, capable, and active life. And the best part? It’s for everyone—no matter your age, fitness level, or goals. BLOG

When it comes to fitness, consistency is key. But let’s face it: staying motivated to hit the gym, especially on those tough days, can feel like an uphill battle. That’s where the magic of group workouts comes in. We’ve seen firsthand how the power of community transforms workouts into something people look forward to rather than dread. Group workouts not only keep you motivated but also make fitness fun, rewarding, and sustainable. Read the blog

How many times have you tried a new diet, only to find yourself right back where you started—or even further away from your goals? If this sounds familiar, you’re not alone. The truth is, diets often fail because they rely on short-term fixes instead of sustainable strategies. Building healthy habits is the key to long-term success. Let’s explore why diets fail and how you can create lasting change by focusing on habits rather than quick fixes. BLOG