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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

00:20:44

How to Meal Prep Like a Pro: Tips for Busy Weeks

The FIT Frequency ·

2025/05/28

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

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00:22:55

MURPH - Who, What, When, Where, Why

The FIT Frequency ·

2025/05/20

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/

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00:22:04

Cardio vs. Strength Training: Which Is Better for...

The FIT Frequency ·

2025/05/18

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

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00:16:15

What's Up 250504: Nutrition Success, Murph, and...

The FIT Frequency ·

2025/05/04

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?

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00:14:10

The Role of Protein in Your Diet: How Much Do You...

The FIT Frequency ·

2025/04/16

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

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00:10:00

What's Up 250409: Calories For A Cause, Committed...

The FIT Frequency ·

2025/04/09

"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!

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00:12:50

How to Keep Your Nutrition Dialed in During Vacation

The FIT Frequency ·

2025/03/23

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

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00:09:25

Building Muscle: The Key to Fat Loss

The FIT Frequency ·

2025/03/10

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.

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00:12:24

Overcome Gym Anxiety and Feel Confident Working Out

The FIT Frequency ·

2025/03/04

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

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00:14:15

The Importance of Rest Days and Active Recovery

The FIT Frequency ·

2025/02/18

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!

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00:09:43

Lead Metrics vs. Lag Metrics: The Key to Achieving...

The FIT Frequency ·

2025/02/13

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

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00:21:37

Debunking Common Nutrition Myths: What You Really...

The FIT Frequency ·

2025/02/11

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

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00:21:30

How to Stay Injury-Free While Starting a New Fitness...

The FIT Frequency ·

2025/01/28

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

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00:23:07

What Is Functional Fitness and Why Is It for Everyone?

The FIT Frequency ·

2025/01/22

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

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00:18:50

The Power of Community: How Group Workouts Keep You...

The FIT Frequency ·

2025/01/20

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

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00:18:14

Why Diets Fail and How to Build Healthy Habits Instead

The FIT Frequency ·

2025/01/16

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

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00:15:49

5 Steps to Setting Goals That Stick

The FIT Frequency ·

2025/01/14

Setting fitness goals is a great way to stay motivated and focused on your health journey. But let’s be honest: most people start with good intentions and then struggle to follow through. If you’ve ever felt frustrated by unmet fitness goals, you’re not alone. The key to success is learning how to set goals that are realistic, actionable, and sustainable. At Delaware Fit Factory, we specialize in helping people just like you turn their aspirations into achievements. Here are five steps to setting

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00:17:18

Do New Year’s Resolutions Work? Why or Why Not?

The FIT Frequency ·

2025/01/08

Every year, millions of people around the world welcome January 1st with enthusiasm and determination. "This will be the year I lose weight, get fit, eat healthier, or finally stick to my goals," they tell themselves. But how often do these well-intentioned resolutions actually lead to lasting change? Read the blog post here. Let’s make this the year your goals become your reality. Book your Free No-Sweat Intro today by clicking

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00:06:35

The WHY behind DFF

The FIT Frequency ·

2025/01/06

Why do we wake up every day to help others become better? Here's a brief dive into my history in the toxic world of social media management and how I find fulfillment helping people through fitness and nutrition coaching!

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00:09:48

When DFF began and how it has changed over 12 years.

The FIT Frequency ·

2025/01/06

Believe it or not I am not the first owner of Delaware Fit Factory! Join me on a trip down memory lane through as I discuss how the business has evolved from just a cool place to workout to a place where we change lives every day through fitness and nutrition coaching!

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