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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

00:20:10

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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00:26:17

Chop Wood, Carry Water: The Secret to Success

The FIT Frequency ·

2025/09/28

“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

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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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