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. 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.

    40 min

  2. 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

    8 min

  3. 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.

    18 min

  4. 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. 💪

    24 min

  5. Apr 2

    Coach Jess - Our People, Our Programming

    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

    44 min

  6. Mar 24

    Annie Snyder: Amazing Fitness While Maintaining A Realistic Life

    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

    33 min

  7. Mar 24

    Every Decision Is An Opportunity

    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 stuck How one “off” decision doesn’t ruin your progress The power of stacking small wins over time Simple strategies to stay consistent, even when life gets busy If 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. 💪

    16 min

  8. Mar 18

    A Simple Plan For Success

    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.

    17 min
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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
    55
  • Rating
    Explicit
  • Copyright
    © Delaware Fit Factory
  • Show Website
    The FIT Frequency