The FIT Frequency

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.

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 Cr...

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 fo...

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 so...

“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 doctor Learn to swim before taking lessons Get 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 mod...

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, Do...

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...

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 foun...

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 contin...

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 e...

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 st...

In this episode of The Fit Frequency , I break down one of the most powerful tools we use at Delaware Fit Factory to help members track real progress: the InBody Scan . Too often, people rely on the scale as the only measure of success—but body weight alone doesn’t tell the full story. The InBody scan allows us to look deeper at what’s actually happening inside the body and track meaningful metric...

It's been a little while since I've recorded an episode by myself. Some might say it's lazy; some might say it's unorganized. I will say that it's paralysis by analysis. I've had so many great interviews and perfect conditions to record a great podcast, but lately I've been busy, I've been unmotivated, I've been... Those are lies. I've been worried that I do...

Today we're joined by Dr. Brett Wagner — physical therapist at Athletico in Delaware and an absolute weapon of an athlete. Brett shares his journey through endurance sports, powerlifting, CrossFit… and now his deep dive into Olympic weightlifting (snatch + clean & jerk). We talk about what real recovery looks like, why “rest and a band” isn’t always the answer, and how Brett approaches reh...

In this episode of The Fit Frequency, Doug sits down with Coach Ashlee, Delaware Fit Factory’s longest-running coach, to talk about her journey from member to coach — and what it really means to meet athletes where they are. Ashlee shares:💪 How she found Delaware Fit Factory after moving to the area🏋️‍♀️ Her powerlifting background and love for Olympic lifting👩‍👧‍👦 Why being a mom fuels her pa...

February is known for Valentine’s Day, heart-shaped everything, and reminders to “love your heart.” While that message is often tied to cardio machines and low-intensity movement, there’s an important piece of heart health that doesn’t get enough love:  strength training . Heart health and strength go hand in hand. You don’t have to choose between lifting weights and taking care of your heart—doin...

Most people don’t blink an eye at paying hundreds of dollars a month for health insurance. We expect to spend money on it. We budget for it. We accept it as “just part of life.” We also don’t hesitate to spend money on things that feel good right now: Daily coffee runs. Takeout. Dining out. Streaming services. Convenience foods. Subscriptions we barely use. But when it comes to paying for a coach…...

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....

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 l...

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...

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 use The lon...

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...

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 em...

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 performan...

"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, al...