The FIT Frequency

Goal setting is everywhere—especially around the new year. But too often, people jump straight to  new  goals without ever looking back at what actually happened. At Delaware Fit Factory, we believe  reflection is the missing step  that turns vague goals into meaningful progress. Before you decide where you’re going next, it’s worth asking: What worked? What didn’t? And why? Here’s how reflection...

Fitness should not only enhance your performance in the gym but also make your daily life easier and more enjoyable. Functional fitness focuses on exercises that mimic everyday movements, helping you build strength, flexibility, and coordination that directly translate to real-world activities. Let’s explore how incorporating functional fitness into your routine can improve common daily tasks.

Whether your goals involve strength, nutrition, consistency, business, knowledge, physical feats or mindset skills,  Monday is the perfect day to step toward the person you want to become. Here’s why Monday truly is the best day of the week—and how to use it to your advantage.

When you think of self-care, what comes to mind? Maybe it’s a spa day, a long bath, or curling up with a good book. While these are all great ways to relax and recharge, there’s another key component of self-care that often gets overlooked—fitness. Exercise isn’t just about aesthetics or performance; it’s a fundamental part of taking care of yourself, both physically and mentally. Movement is medi...

Water is often overlooked as a fundamental component of health and fitness. However, proper hydration is crucial for optimal performance, recovery, and overall well-being. In this episode, we’ll explore why water is more important than you might think and share practical hydration hacks to keep you at your best.

When it comes to fitness, nutrition, and overall wellness, consistency is key. But how do you stay on track, adjust when needed, and keep your motivation high? The answer is simple: regular check-ins. Whether you're working with a coach, tracking your own progress, or partnering with an accountability buddy, regular assessments of your efforts can make all the difference between stagnation and...

If you've ever scrolled through social media or overheard fitness advice from friends and family, you've likely encountered a few myths that just won’t die. Misinformation about exercise and health spreads easily, leading people to follow outdated, ineffective, or even harmful practices. Today, we’re setting the record straight by busting some of the most common fitness myths that might be...

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 exp...

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."

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 w...

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!

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  exercis...

“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, an...

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 Advance Step 2: Batch Cook for Maximum Efficiency Step 3: Keep It Simple with Mix-and-Match Me...

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 th...

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...

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?

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 b...

"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 Weightl...

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...

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 h...

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 doe...

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...

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

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 journe...