The FIT Frequency

Delaware Fit Factory
  • 5.0 (2)
  • Fitness
  • Updated Weekly

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.

  1. Jul 14

    GLP1s Can Be A Tool To A Healthy Lifestyle - featuring Katie Pitts

    In this episode of The Fit Frequency, Doug sits down with longtime Delaware Fit Factory member Katie Pitts to discuss her health and fitness journey—and how GLP-1 medication became one tool within a much larger lifestyle change.Katie shares how she returned to CrossFit after stepping away from exercise, rebuilt her consistency, worked with a health coach, and developed sustainable habits around meal prep, protein, daily movement, food tracking, and strength training.She also speaks candidly about her experience using Zepbound, including its effect on hunger and “food noise,” the importance of maintaining muscle, and why she does not view medication as a magic solution or a replacement for healthy habits.In this episode, we discuss:• Returning to fitness after several years away• Overcoming fear and finally walking through the gym doors• Meal prepping, weighing food, and becoming more aware of portions• Creating a healthier relationship with snacks, desserts, and social events• Katie’s personal experience with GLP-1 medication• Hunger, food noise, and listening to your body• Why protein and resistance training remain essential• Using medication as one tool—not the entire plan• Finding exercise you genuinely enjoy and can sustain• The power of accountability, community, and simply showing upKatie’s story is an honest reminder that progress does not require perfection. It requires sustainable habits, support, self-awareness, and the willingness to take the next step.Medical disclaimer: Neither Katie nor Doug is a medical doctor or physician. This episode discusses Katie’s personal experience and is not intended to provide medical advice. Anyone considering GLP-1 medication should speak directly with a qualified healthcare provider.

  2. Jul 5

    Flip The Script: Doug Wattenschaidt

    The questioner gets questioned in this episode! Today we get to hear a little more behind the scenes from Delaware Fit Factory owner, Doug Wattenschaidt. From DFF's start to his "why" hear more about Doug and his passion for helping others.

  3. Jun 15

    Come As You Are: Lauren St John and Vital Love Yoga

    Doug sits down with Lauren St. John of Vital Love Yoga for a conversation about fitness, recovery, mindfulness, and finding balance through every season of life. Lauren shares her personal journey—from navigating a cancer diagnosis and discovering yoga during pregnancy to becoming a yoga instructor and an integral part of the Delaware Fit Factory community. Together, Doug and Lauren explore how CrossFit and yoga complement one another, the importance of slowing down to recover, and why creating meaningful community experiences matters. They also discuss Lauren’s upcoming Summer Solstice event, her dreams of hosting retreats, and her simple but powerful message for anyone feeling intimidated by trying something new: Come as you are. Whether you’re a CrossFit athlete, a yoga enthusiast, or someone looking to take better care of your body and mind, this episode offers practical takeaways and plenty of inspiration. Connect with Lauren:Instagram: @vitalloveyoga

  4. Jun 11

    Billy "Big Quad" Kelley: Show Up!

    Very long-time Delaware Fit Factory member Billy Kelley gives us some insight on his tenure as a DFF OG. Doug and Bill reminisce about the good old days of competition and discuss how sticking with the gym through so many seasons of life has helped him bounce back from injury, deepen his relationship with his wife, stay healthy and strong as his family has grown over the past decade. His advice for veterans and newbies alike? Just show up!

  5. May 20

    Ryan St John - Keeping Fitness A Priority Through Life's Ups and Downs

    Ryan St. John: Keeping Fitness A Priority Through Life’s Ups And Downs | The Fit Frequency In this episode of The Fit Frequency, Doug sits down with longtime Delaware Fit Factory member Ryan St. John to talk about staying consistent through the many different seasons of life. Ryan shares how he first walked into Delaware Fit Factory after being laid off from his job, feeling stuck, and needing something productive to start his days. What began as a way to get out of the house and fight through a difficult season has grown into something much bigger — fitness, friendship, family, community, and a second home. In this episode, we talk about: Starting CrossFit during a tough season of lifeUsing fitness to support mental healthStaying connected while recovering from a back injuryWhy DFF feels more like a community than just a gymWhat it’s like having his wife, Lauren, teach yoga at Delaware Fit FactoryThe impact of kids CrossFit classes on confidence, routine, and emotional regulationHow yoga and recovery support hard trainingNavigating another unexpected job loss while leaning on fitness and communityWhy fear is often the only thing standing between you and changeRyan’s story is a reminder that fitness is not just about lifting heavier weights or hitting PRs. Sometimes it is about showing up when life feels uncertain, staying connected to people who support you, and continuing to choose growth even when things are hard. If you’ve ever felt intimidated to start, unsure if you belong, or like life keeps getting in the way of your health, this episode is for you. Like, subscribe, leave a review, and share this episode with someone who needs the reminder: Everything you want is on the other side of fear. Eat better. Sleep better. Train better. Be better every day.

  6. May 5

    “I Need to Get Fit First..."

    “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 coach At 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

  7. Apr 22

    It’s Not the Budget… It’s the Priority

    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 deeper The real cost of putting your health off another year Why investing in your health isn’t selfish—especially for parents How coaching and accountability can actually simplify life, not add to the chaos Reframing fitness from an expense into an investment with real return If 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.

  8. Apr 17

    Josh Fronduti - Hip Replacement Comeback With CrossFit at Delaware Fit Factory

    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. 💪

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Ratings & Reviews

5
out of 5
2 Ratings

About

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.

Information

  • Creator
    Delaware Fit Factory
  • Years Active
    2025 - 2026
  • Episodes
    59
  • Rating
    Explicit
  • Copyright
    © Delaware Fit Factory
  • Show Website
    The FIT Frequency