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—doing both is one of the smartest investments you can make in your long-term health.

Your heart is a muscle, just like your legs, arms, and core. And like any muscle, it responds to stress, recovery, and progressive challenge.

Strength training challenges your cardiovascular system in powerful ways:

• It raises your heart rate
• It improves blood flow and circulation
• It strengthens the heart’s ability to pump blood efficiently
• It improves how your body uses oxygen

That means lifting weights isn’t just about building muscle or looking strong—it’s about building a more resilient, capable heart.

Your Heart Is a Muscle—Train It Like One

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…

For a training program…

For something that actually improves our health, energy, and quality of life…

That’s where people suddenly hesitate.

And that mindset is backwards.

Because health and fitness aren’t expenses for today.

They are investments in your future.

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. And sometimes, real love looks a lot different than what the candy aisle suggests.

Love Isn’t Indulgence—It’s Care

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 long-term success. Whether someone is chasing performance goals or just learning how to move better, her passion for helping others comes through loud and clear.We also dive into the CrossFit Open and what makes Delaware Fit Factory’s Intramural Open so special. This three-week event isn’t about leaderboard pressure or elite performance — it’s about participation, teamwork, accountability, and bringing the community together for one of the most fun times of the year inside the gym.If you’ve ever wondered:• What makes a great coach• How CrossFit can be scaled for anyone• Why the Open is more about community than competition• Or how fitness can be both challenging and funThis episode is for you.⸻💪 Follow & Connect📍 Delaware Fit Factory📩 Have a guest idea or topic request? Email us at [email protected]

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 story is a powerful reminder that fitness isn’t something you pause for life… it’s something that adapts with you through every season.

We dive into:

• What it really looks like to train safely and confidently during pregnancy

• How movement can support both physical and mental health as a mom

• Why simple habits are the real secret to long-term nutrition success

• How to avoid the trap of “all-or-nothing” thinking

• And some fun throwback stories and memories from past CrossFit Opens

If you’ve ever felt overwhelmed by nutrition, unsure how to balance fitness with family life, or curious what training through pregnancy can look like, this episode is packed with insight, encouragement, and real-life experience.

Tune in to hear how consistency, community, and small daily habits can lead to big results—on and off the gym floor. 💪

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 longer you can work without getting exhausted
• The better your heart, lungs, and muscles work together

In plain English:

👉 A higher VO₂ max means you can move faster, longer, and with less effort.

But How Do You Improve VO₂ Max?

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 zoo trips with his kids or yard work at home. That all changed when he finally walked through the doors of Delaware Fit Factory.We dive into:✅ How Ryan went from “huffing and puffing” to real-world strength✅ The moment he realized his fitness was paying off (pulling a tree out of the ground with ease)✅ How small nutrition changes led to major lifestyle shifts✅ Why habit stacking beat extreme dieting✅ His evolving fitness goals, including Olympic weightlifting✅ Learning to train with intention and step outside comfort zones✅ What he’d tell someone who’s nervous about starting their fitness journeyRyan’s story is proof that fitness isn’t just about workouts — it’s about building confidence, health, and habits that last.If you’ve ever felt intimidated by the gym or wondered if CrossFit is “for you,” this episode will change the way you think about what’s possible.⸻💪 Follow & Connect📍 Delaware Fit Factory: @delawarefitfactory📩 Questions or guest requests? Email us at [email protected]

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 empowering ways to improve your health—no matter your age or experience level.

Here’s why strength training deserves a permanent spot in your routine.

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 performance. From there, he walks us through his collegiate athletic career, his education in Exercise Science, and how Olympic lifting and strength & conditioning shaped both his performance on the field and his future as a coach.We also talk about what it’s like transitioning from being the athlete to becoming the coach — helping people of all ages and fitness levels build confidence, improve movement, and celebrate progress (whether that’s a new PR or simply mastering a new skill).Looking ahead to 2026, Gavin opens up about his professional goals, personal fitness ambitions, and why CrossFit has reignited his competitive drive. Plus, things take a fun turn when Doug tries to keep up with Gen Z slang — and learns the difference between DAP and DAB the hard way.If you’re curious about starting your fitness journey, improving your performance, or just want a behind-the-scenes look at the coaches who make Delaware Fit Factory special, this episode is for you.📍 Follow Coach Gavin: @active_gav📍 Follow Delaware Fit Factory: @delawarefitfactoryHave a guest suggestion or topic request?📩 Email us at [email protected] or send us a DM!Until next time — eat well, stay hydrated, stay consistent, and keep striving to be better every day.

"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, all while continuing to be a beacon of light for the community at DFF.