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PODCAST

The FIT Frequency

Delaware Fit Factory

Delaware Fit Factory"s podcast delivering fitness, nutrition, and lifestyle content to help you on your mission to be better every day. At DFF we strive to build BETTER humans by making our members BETTER movers, BETTER thinkers, with BETTER lifestyles inside and outside of the gym. Our craft: Fitness and Nutrition Coaching. Our goal: Build physical strength, mental toughness, and a community of like-minded people who strive to be BETTER EVERY DAY.

health & fitness fitness

All Episodes

00:09:22

Love Your Body the Right Way

The FIT Frequency ·

2026/02/10

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

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00:37:04

Coach Kelsey Zinsmeister - Coaching All Levels of...

The FIT Frequency ·

2026/02/06

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

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00:51:25

Coach Pamela Pyzza - CrossFitting Through Pregnancy &...

The FIT Frequency ·

2026/02/04

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

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00:13:05

What Is VO₂ Max and Why Should You Care?

The FIT Frequency ·

2026/02/02

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

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00:25:40

Ryan King - From Huffing & Puffing To Olympic...

The FIT Frequency ·

2026/01/29

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

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00:09:40

Why Strength Training Should Be Part of Your 2026 Plan

The FIT Frequency ·

2026/01/26

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

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00:21:26

Coach Gavin Wilson

The FIT Frequency ·

2026/01/21

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,

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00:44:11

"Cancer Sucks" - Tasha Wolf

The FIT Frequency ·

2025/12/23

"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.

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00:13:22

How to Use Reflection to Set Better Goals

The FIT Frequency ·

2025/12/17

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.

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00:07:00

Everyday Movements Improved by Functional Fitness

The FIT Frequency ·

2025/12/13

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.

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00:08:35

Monday: The Best Day of the Week!

The FIT Frequency ·

2025/11/24

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.

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00:08:18

Why Fitness Should Be Part of Your Self-Care Routine

The FIT Frequency ·

2025/11/20

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,

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00:18:12

Hydration Hacks: Why Water Is More Important Than You...

The FIT Frequency ·

2025/11/12

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.

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00:18:35

How Check-Ins Can Supercharge Your Progress

The FIT Frequency ·

2025/11/10

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.

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00:23:17

Busting Common Fitness Myths

The FIT Frequency ·

2025/11/05

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.

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00:20:10

Scaling/Modifying Workouts: Why Customization Is Key...

The FIT Frequency ·

2025/10/28

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

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00:16:36

Terri Lothamer

The FIT Frequency ·

2025/10/16

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."

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00:10:49

Find an Accountability Partner

The FIT Frequency ·

2025/10/14

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.

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00:24:35

Katy Meyer

The FIT Frequency ·

2025/10/08

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!

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00:15:55

How Exercise Boosts Mental Health and Reduces Stress

The FIT Frequency ·

2025/10/01

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

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