The FIT Frequency

On today's episode, I answer questions sent from listeners and Delaware Fit Factory members via social media. We talk about:

• Filling your cup first
• How tracking nutrition doesn't have to be perfect
• How to get to bed on time so you have the energy to wake up in the morning

If you have questions, requests, or anything else you want us to talk about on The Fit Frequency please find us on FaceBook or Instagram @delawarefitfactory and let us know!

In today's live episode, I'm going to go over the incredibly simple but sometimes very difficult numbers behind nutrition. We'll talk about macros and what they are: carbs, proteins, and fats, and how those can be used with your basal metabolic rate to find out how many calories you need to consume each day. We can then break it down to how many calories you should aim for if you want to lose weight, how many calories you should aim for if you want to gain weight, and then, of course, when coaching and accountability come into play.

Kyle has been a member at Delaware Fit Factory going on about eight years now. However, many members don't know much about him other than he's quiet and ridiculously strong. Kyle is not always one to jump into our classes as he sticks to his traditional strength training methods he's known since his youth. In today's episode, Kyle shares his history of athletics and strength training and how there has been no real secret to his success other than consistency and intention. Kyle talks about how keeping it simple is sometimes the best recipe and how showing up with intention and intensity over time compounds to incredible victories. He also talks about the caveman mentality and why deadlift and bench is the best combination. There is also an argument made as to why DC might actually be better than Marvel. Let us know what you think of this episode, and send any requests for topics or interviews to our Instagram account @DelawareFitFactory.

Jaime Douce is a long-time member of Delaware Fit Factory who has experienced a major setback in 2026. This wife and mother of three has a long history of athletics and fitness but has found herself being incredibly fit as she turned 40 this year. After being hospitalized months ago and recovering for several weeks, she is back in the gym, and in many ways she is better than ever. Have a listen and see how Delaware Fit Factory helps people in many ways outside of just their physical fitness.

We've all had those setbacks, those obstacles, those moments where you spiral out of control and want to give up. The all-or-nothing mindset affects us all. We're all human.

The analogy I use today is brushing your teeth. If you forget to brush your teeth one time, do you just quit brushing your teeth for the rest of your life? The next morning, do you brush for a half hour or maybe even an hour to make up for lost time? No, you just brush your teeth and get back to the routine. This is the mindset we should have with all aspects of life when we experience a setback or obstacle.

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.

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 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

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!

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 life
• Using fitness to support mental health
• Staying connected while recovering from a back injury
• Why DFF feels more like a community than just a gym
• What it’s like having his wife, Lauren, teach yoga at Delaware Fit Factory
• The impact of kids CrossFit classes on confidence, routine, and emotional regulation
• How yoga and recovery support hard training
• Navigating another unexpected job loss while leaning on fitness and community
• Why fear is often the only thing standing between you and change

Ryan’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.