"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.
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 can help you set better, more realistic goals—and actually follow through on them.
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 medicine. Prioritizing fitness as part of your self-care routine can help you feel stronger, reduce stress, improve your mood, and give you more energy for the things you love. Let’s dive into why fitness is one of the best ways to show yourself some love and how you can make it a consistent part of your life.
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 real success.
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 holding you back from real progress.
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 experience or ability, gets the best workout possible without risking injury or feeling overwhelmed. Let’s break down what scaling is, why it matters, and how it can help you make real progress toward your goals.
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 will truly support your fitness journey.
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 exercise—your natural stress-relief powerhouse.
Regular movement and exercise can transform not just your physical fitness but also your mental resilience. Let’s dive into how exercise benefits your brain, fights stress, and helps you feel your best.
1. Exercise Lowers Stress Hormones
2. Movement Improves Mood and Fights Anxiety & Depression
3. Physical Activity Enhances Focus & Mental Clarity
4. Community-Based Fitness Helps You Stay Motivated
5. Exercise Builds Resilience for Life’s Challenges
“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, and keep going—day after day.
This applies especially to fitness and nutrition, where people often search for quick results but forget that lasting success comes from consistency. Let’s explore how this mindset can help you stay on track, overcome obstacles, and reach your goals.
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 Meals
Step 4: Store Everything Properly
Step 5: Make It a Habit
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 the LT Michael P. Murphy Memorial Scholarship Foundation at https://murphfoundation.org/
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 fitness journey.
IG & DB: @delawarefitfactory
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 balanced approach that includes proper nutrition. Let’s break down the role of protein in your diet and how you can make sure you’re getting enough.
"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 Weightlifting Coaches!