FXBG Neighbors Podcast
Fredericksburg Neighbors Podcast
FXBG Neighbors Podcast
EP #177 What If Less Exercise Made You Stronger
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Twenty minutes can sound like a throwaway block of time, until you hear what fit20 USA is doing with it. I’m joined by Rebecca Church, COO of fit20 USA, to break down a strength training method that flips the usual fitness script: slow motion resistance training in a private studio, guided by a certified personal trainer, for 20 minutes once per week. If you’re busy, tired of complicated workout plans, or convinced you “don’t have time,” this conversation is for you.
We talk through how fit20 sessions are structured, why training to momentary muscle failure matters, and why recovery is treated as the main event rather than an afterthought. Rebecca also addresses the biggest myths head-on, including the assumption that results require multiple long workouts every week. She shares the research-driven claims fit20 leans on, plus the real-life outcomes members care about most: staying strong, moving well, and living independently as you age.
Rebecca’s own story ties it all together, from skepticism and traditional gym routines to discovering slow strength training through a cardiologist and eventually helping grow fit20’s impact nationwide. We also get into fit20’s community-first approach, collaborations with other wellness providers, and how the Fredericksburg area can plug in with local studios. Ready to see what 20 minutes can do? Subscribe, share this with a friend who says they’re “too busy,” and leave a review so more neighbors can find the show.
Rebecca Church
fit20 USA
571-348-2000
44 Mine Rd. Ste 2-165 Stafford, VA
Welcome And Guest Introduction
SpeakerThis is the Fredericksburg Neighbors Podcast, the place where local businesses and neighbors come together. Here's your host, Dori Stewart.
Speaker 2Welcome back to another episode of the FXBG Neighbors Podcast, where we share the stories of our favorite local brands. I'm excited to introduce you to my guest today. We've got Rebecca Church joining us, and she is with fit20 USA. Rebecca, welcome to the podcast.
Speaker 1Thanks so much for having me, Dori.
Speaker 2I'm really excited for this. I want to learn more about you and more about fit20. So let's
fit20 Explained In Plain English
Speaker 2start there. Share with us what is fit20 USA?
Speaker 1Well, I'm so glad you asked. fit20 is slow motion resistance training that's done in 20 minutes once per week in a private state-of-the-art studio, done with a certified fit20 personal trainer. We specialize in working with adults who want to live fully and independently as they age at any stage of their life.
Speaker 2Amazing. So talk to me about the name fit20. Why is it called fit20?
Speaker 1Yeah, so fit20 is actually a global franchise. We have nearly 200 studios all over the world, and it started in the Netherlands. And the name is exactly what it says. We help you get fit in 20 minutes once per week. And the way that works is really cool. So it's a scientifically proven method. It's been founded on years and years and years of research and data. So there are six machines, it's actually seven exercises that you do in slow motion, about one and a half to two and a half minutes per exercise, where you reach momentary muscle failure through four consecutive muscle fibers on each exercise. So what we're doing is tapping into your fight or flight muscle fibers to produce adaptation and change for each muscle fiber in the body, which is really cool because the science, I could really get into the nitty-gritty with you if you wanted me to, but um, it's really neat. It really produces a lot of positive improvements in the body, and it only takes 20 minutes. And the real uh improvements are seen over the recovery period. So it takes five to seven days for the body to recover from uh a fitness uh challenge like that.
Speaker 2So interesting. Only 20 minutes. That is my kind of workout.
unknownRight.
Speaker 2Yeah, perfect for busy people.
One Appointment Weekly And Locations
Speaker 2And so is it is it once a week, twice like twice a week? How often do you go?
Speaker 1Right. So you just go one time a week. It's by appointment only. So you and up to one friend, so we can see up to two people at one time, will meet with your certified personal trainer and you'll do your workout that 20 minutes, and then you'll take five to seven days to recover and come back again one time the following week. Uh, so most people have the same appointment time. So Tuesdays at 8 a.m., every Tuesday at 8 a.m. Uh, unless you need to reschedule otherwise, uh, you have that standing recurring appointment. Amazing. Yeah.
Speaker 2I find this fascinating. It is. Yeah. I mean, and and clearly, you know, the science has been uh proven. So congratulations on this. It's really cool. And you've got uh how many locations do you have locally in Fredericksburg?
Speaker 1So in Fredericksburg, we have three. One is up in North Stafford near the Acquia uh exit. We have one in downtown Fredericksburg near Sedona Tap House and Harry's Ale House, and then we have one in the Cosners Corner area near Publix. Amazing.
Myths, Skepticism, And Research Proof
Speaker 2Yeah. Okay, I imagine you get uh a ton of questions. So, what are some of the myths and misconceptions that you're hearing that you'd like to dispel for us?
Speaker 1Yeah, well, we definitely get them all the time. I think one of the things I like to point out is that scientific research. The largest study that was ever done in the history um on a fitness um concept was done on fit20. And it was a peer-reviewed study, which um kind of contradicts what most traditional fitness um things might tell us. And so it was done on fit20, and it proved over six years of data, nearly 15,000 participants, 100% of them saw double-digit strength gains in their first six months. 100% of them. At any age, male or female, it didn't matter. 100% of them saw that. Um, and so and that was not a meta-analysis of multiple um types of uh fitness concepts, it was all fit20 participants over all of that data. And so that really speaks volumes. Um, and so I think I actually came into fit20 as one of the biggest skeptics. Um, I thought much like most Americans probably do, uh, traditional fitness, you have to do it several days a week, multiple hours throughout the week, um, lots of heavy cardio. And so I think when it comes to fit20, it's very easy to think that's some sort of as scene on TV ad. Um, it can't work, it's certainly not gonna work for me. I have to put in all this extra effort. And one of the things we like to say is more is not better, better is better. And at fit20, that's true. We take everything that we know about the body and about science and everything that it tells us. And we it's not even some sort of condensed, it's the least you need, it's the best you need. And interesting to see. Yeah, and it we prove it time and time again. It's really exciting to see our members. Uh, you can go and read every review. Uh, it's life-changing, it's transformational, it's being able to get on the floor and play with your grandkids again, walk up the stairs without hearing your knees. It's the little things that are really the big things.
Speaker 2I am just so impressed by this and and impressed by the science that is backed, uh, that it's backed by, because you're right, you do hear so much of, you know, I mean, strength training is the most important thing, right? As you age, you know, you've got to be strong so that, you know, as you age, you're able to do things like lift yourself up and things like that. And so it's it's um, I just love that it's something that you can do for 20 minutes in once a week. And so congratulations on finding that. Because you have like clearly like found this um just really cool gem of something that no one else has figured out. It's like keep a secret.
Speaker 1Absolutely, absolutely. Well, when we want to share it, I think that's the thing is it's like you know, people deserve to stop just surviving and to start thriving and to be the best version of themselves and the strongest version of themselves. And um, the one thing that I love to tell people about fit20 is um the thing that was told to me when it came to fit20. Like I said, I was the biggest skeptic. I actually was working out five to six days a week, 45 minutes a day, before I found fit20. It was a doctor who introduced me to it, a cardiologist out of Richmond. And I um or he introduced me to the idea of slow motion strength training. And I said, that is for old people. Um and so when I tried it, it it blew my mind. I couldn't believe A how challenging it was because a lot of people think it's gonna be easy. Um, and it was a it was a fun challenge for me. It changed my life. I went off of all kinds of medication right from you know the first 90 days. I couldn't believe that how much it had changed my life in that way. But you just have to try it. The first one is free, just even if you're not interested in doing it for the long term, if you don't experience for yourself, you'll never know what that feels like, what the what difference it could feel like. And then if even if you don't want to continue with it, if you come and you do it and you can feel it for the first time, and then maybe you know somebody who it could work for, and then you can share it. And so I think that's the key with Fit 20 is just to come and experience it, you know, for yourself for that first time.
Speaker 2Yeah, you got nothing to lose. Might as well try it.
Speaker 1Might as well try.
Speaker 2So I want to learn more about you.
Rebecca’s Path To COO
Speaker 2Tell me about your background, and you mentioned kind of how you got into it with a doctor uh referring you, but um tell us your backstory.
Speaker 1Yeah, so uh it was really unexpected getting into fit20. Um my background's really in marketing um and event planning. And so um when I came into fit20, I I actually was locked into a gym contract with another fitness facility, um, which I understood. Uh, you know, no argument there. Uh, and so the doctor had referred me to find a strength training gym to strengthen my heart um because my cortisol levels were were crazy. So I tried to apply for a job with fit20 at the time, and they were not hiring. So I just started showing up. And uh they're like, what is this girl doing here? Um and uh so they ended up making an internship for me uh as a personal trainer. I had no experience as a personal trainer, um, and so I was uh uh an intern for 90 days and they entered me into their online academy. Um, and it it wasn't long because of my market experience before I started growing their studios, and I actually was offered an opportunity to be um a manager of one of their studios, uh, which became their fastest growing studio in the United States, um, which was really exciting. And so uh, anyways, I've grown with the company since then. I'm the COO of the company now, um, and it's been a really exciting ride. I just am so grateful for um, you know, getting to be a part of what we do every day and and everything that's led to to this point. So yeah.
Speaker 2Amazing. Congratulations. That's um a big uh I love that story so much, you know, kind of starting out as hey, I'm just gonna come work out and locked into a contract.
Speaker 1You know, I just I needed the free gym membership, and then here we are all these years. Here we are. I love it.
Speaker 2So I understand that your company is very community first.
Community First Wellness Partnerships
Speaker 2So talk to me about the importance of that.
Speaker 1Yeah, so it this actually we of course we've always been community inspired because we're all about you know helping people live their best life and um and wellness. I always say it's it's from head to toe and from the inside out. And so we love to collaborate with other wellness providers. Um, and when I was managing the one studio, we started something called Wellness on Wednesdays, and so um that's something that we it's grown into something beyond what I could have ever imagined when we kicked it off. Um, but we love to collaborate with other wellness providers, um, big and small nationally, because we have studios all over the United States, um, but from chiropractors to um mental health providers to massage therapists, and just in any way that we can help our existing members with their wellness journey and to help anyone, any other wellness provider to add strength to the lives of their uh clientele as well, uh, so that we can see the body as a whole is just so critically important to the entire community. Being able to uh sponsor events like the local mom prom with Gwyneth Skiff Foundation and things of that nature. Just the other day with your power players being able to contribute towards that and things of that nature, it's just so uh important to us at fit20 to be able to be a part of things that are bigger than what we are at our core. So we're very grateful for those opportunities.
Speaker 2I love that so much. We're we're all so much stronger together. Yes, exactly. I love it. So, what is something that you wish the listeners knew about Fit 20?
Speaker 1I wish the listeners knew A, that it's not a gimmick, it's the real deal. And the only way that you'll know it is to experience it for yourself. Um, I mentioned it before, but your first one is free. Uh, so uh there's no pressure. You can come, we meet you where you are. So if you are an athlete and you run marathons or participate in sports, we will meet you at your athletic ability. And if you haven't picked up a piece of uh athletic equipment or fitness equipment, or haven't touched a dumbbell or gone for a walk in 10 years, that is okay. We meet you wherever your um you know athletic ability is, and there is a space for you at Fit 20. So your trainer is there to help you grow and meet um your needs and your strength level. So we would love to, even if you're again, like I mentioned before, whether or not you're interested in pursuing it long term, come and experience it because there is somebody in your life that could be uh transformed by what we have to offer at Fit20, and we'd really love for you to be able to see that Fit20 difference.
Speaker 2Amazing. I
How To Try fit20 Free
Speaker 2love it. So if the listeners want to try it out, if they want to connect with you, where can they find you?
Speaker 1We would love for you to visit us at fit20us.com. There are several places to click to schedule your free strength evaluation. Um, it is a zero pressure uh evaluation. Come in and check it out for free. You'll get an actual full uh strength training while you're there with that certified personal trainer. We can take uh up to two of you for a regular session, or if we if you would like to bring a group for like a uh uh group activity or a team uh bonding activity, we can do that as well. We schedule healthy, happy hours all the time. Uh so you can still do that through that link. It'll send it uh form to us and we will get you started.
Speaker 2Amazing.
Speaker 1I love it.
Speaker 2Congratulations on all the success of fit20. And thank you, Rebecca, for joining me on the podcast.
Speaker 1Yeah, thanks so much for having me, Dori.
Closing And Nomination Link
SpeakerThank you for listening to the Fredericksburg Neighbors Podcast. To nominate your favorite local businesses to be featured on the show, go to FXBG NeighborsPodcast.com.