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This month we are highlighting one of our Badass clients, Brittany. She brings pure joy to our Fierce45® community by showing up to every class with bright energy and a big smile. Brittany gives 1000% in each move and is a true inspiration to everyone she takes a class with. We are so lucky to have her as part of our FierceFam!

1. How long have you coming to Fierce45?

   I believe I’ve been coming for a little less than 2 years. As soon as life opened up again last summer, I committed to prioritizing Fierce consistently and treating it as a gift to be able to move!

2. Favorite move on the machine?

   I’ve fallen in love with almost every move the coaches throw my way! I have loved taking moves in the well as of late – Lunges, kneeling crunch, plank to pike – Gimme all the challenges!

3. How has Fierce made a positive impact on your life?

   I cannot begin to put my gratitude into words for all of the incredibly positive impacts Fierce has brought me! I have been battling several autoimmune disorders over the last couple of years and Fierce has allowed me to stay moving, stay strong, stay full of joy without pain in movements. I am forever changed by this place. From the coaches to the community, I have been blown away by the constant kindness and support for one another… All while getting our butts kicked!

4. Why do you choose Fierce over another workout?

   It truly is one of the HARDEST workouts I’ve ever done 😂 I’m a sucker for a good challenge – I remember taking my first class, drenched in sweat and thinking “I’m coming back ASAP”. It brings the perfect challenge while being kind on my body. Again, Fierce has been one of the biggest blessings in my health journey these past couple of years!

5. Tell us a fun fact about you!

   Oh man! In my double life I ran a non-profit in Uganda for roughly 10 years! It’s where my heart and passion lies 100%. In a perfect world, I’ll get well and be back one day… Until then, I’ll keep soaking up all the joy stateside!

By: Arnica Lande

Summer in Colorado provides lots of opportunities to feed the mind, body, and soul. For many, the allure of a Colorado summer lies in the mountains. Countless wildflower filled hikes, floats on one of the majestic rivers, mountain biking down grassy mountains, or the simple joy of sitting around a campfire with friends and sleeping under a star strewn sky. For others, it’s a glass of rosé on a summer evening, a backyard BBQ with kiddos running the yard, a Red Rocks concert with those you missed dearly during the pandemic, or a morning Fierce class followed by outdoor brunch with the crew. Whether it be outdoor adventures, quality time in person with friends and family, or working out on the FierceFormer, choose to prioritize what makes you happy and nourish your whole self. 

MIND 

• Getting outside of your home and routine can help relieve stress and provide the mental reset you didn’t know you needed! Taking the step to remove yourself from your usual physical space (home and work) to spend time somewhere new is a simple way to excite the mind with a new adventure and focus on something else. Pro tip: turn off your notifications to live more in the present moment! 

• Summer can quickly become planned out, so it can be extra beneficial during a busy season to take a few moments to yourself! Meditation is an amazing way to slow down mentally, breathe, and calm an anxious on the go mind. Whether it be counting your breath for 3 minutes midday in the office, or taking 30 minutes outside in the morning, a conscious pause in your day can make all the difference.  

• Taking Fierce classes. There is a mental stamina required for Fierce45, because it doesn’t get easier, you just get stronger and become more comfortable settling into the shake! Fierce allows us to expand our mental state so we can better handle stressful situations off the machine. 

BODY 

• Take your cardio to the mountains for an epic hike or go for a stroll around Red Rocks Park in the morning before the heat of the day. Plan to try something new this summer like kayaking, paddle boarding, or rock climbing. Take advantage of the natural gym that is Colorado! 

• Drink your water! It’s crucial to stay hydrated, particularly on hot summer days, to feel our most energized and strong selves. So, keep your water bottle handy – it’ll be your summer bestie! 

• Take a Fierce class. The most visible benefit to Fierce are the physical results! Glutes, abs, and arms – the entire method works to build a healthy functional body so you can enjoy your life to the max outside of the studio! 

SOUL 

• Ask yourself what your personal core values are and what activities nourish them most. At Fierce, ours are Community, Challenge, and Positivity, and we hope that every Fierce class checks those boxes off for each client. Once you nail down your own, think back to the times you felt most fulfilled. Was it secluded in a tent in the back country, or around a dinner table with those you love most? Prioritize those things this summer to ultimately nourish your soul. 

There is a multitude of ways to nourish your mind body and soul all summer long, just make sure to take the time to do them before summer passes by! Plan the adventure you’ve wanted to for years, invite your people over for a summer cookout, bring a new friend to Fierce and invite them to the Summer Challenge, and savor all the moments that fill you up. 

This month we are highlighting one of our Badass clients, Jacquelyn. Her positivity, energy, and dedication contribute so much to our Fierce45® community. She has made such a great impact at the RiNo studio, befriending coaches and fellow Fiercers, and is always the first to welcome newcomers and make them feel at home. We are so lucky to have Jac as part of our FierceFam!

1. How long have you been coming to Fierce45?

   I’ve been coming to Fierce since I moved to Denver in December 2020.

2. Favorite move on the machine?

   I think I would pick flying plank to pike since it’s of course really hard but also kind of fun! I also love kneeling inner thighs because it’s an immediate burn.

3. How has Fierce made a positive impact on your life?

   Fierce has been positive for me in so many ways! After not being able to use the gym for 9+ months of 2020, it feels so good to be able to jump back into a new workout routine. I’ve felt and seen a big difference in my body and my form, and it’s definitely been good for my mental health too. Plus! Everyone at Fierce is so wonderful. The coaches and community make it so easy to want to come back everyday.

4. Why do you choose Fierce over another workout?

   I choose Fierce because it really is hard every time, and it’s always different so it never gets boring. I also love that we write our names on chalkboards for the coaches to call out! It makes it feel more personal and is really encouraging. And again…the community is the best. Why would I ever leave?!

5. Tell us a fun fact about you!

   I am absolutely terrified of dolls.

Instagram Handle: joy_koziol

Spotify Name: joykoziol

Teaching Schedule: Mondays – Noon at Cherry Hills, Tuesdays – 8 am and 9 am at WWP and 11 am and Noon at RiNo, Wednesdays – 8:30 and 9:30 am at RiNo, and Fridays – 7am, 8 am and 9 am at LoHi

1. How long have you been teaching at Fierce45?

   I’ve been coaching since 2018 and a dedicated client since the day we opened Lohi in 2015. Pretty sure I’ve taken the most Fierce classes of anyone – I’m over 1200!

2. Three words to describe your classes.

   I try to make every class fun, creative and challenging.

3. Favorite move on the machine?

   So many favorite moves! At the moment it’s Heavy Platform Lunge and Well Corkscrew.

4. What is your favorite thing about the Fierce45 community?

   I love how easy it is to connect with people at Fierce. The last 1+ year of Covid has been challenging for everyone, and I feel lucky to have had the opportunity to meet and get to know so many new people through Fierce. I basically treat each class I teach and take like a little get together with friends (and yes, I 100% pretend you all take my class just to see me:).

5. Why do you love teaching at Fierce45?

   As a person who thrives on constant change, I love being a Fierce coach because it gives me the opportunity to help people grow every day and learn that there is truly no plateau on the machine. My intention for every class I teach is to have you walk out the door feeling better than when you walked in!

6. Tell us a fun fact about you!

   I have a lot of specific and strange pet peeves. Eating with spoons, children who I deem too big for their stroller, the list is long and weird 😂

7. Besides Fierce45, what are 3 of your favorite things?

   I love spending time with my husband and 2 English Bulldogs, cooking and supporting Denver restaurants, hanging out with friends. I would normally say travel but unfortunately have not left the state of Colorado in over a year – I miss the ocean!!

This month we are highlighting one of our Badass clients. Her energy, presence, and dedication contribute to our Fierce45® community and we are so thankful to have her part of our Fierce Family.

Meet Frannie Plavnick!

1. How long have you coming to Fierce45?

   I think I’ve been coming for around 3 years. I have 220 classes under my belt which shocks me. I remember the first day I came in and couldn’t do anything. But continued on as it made me feel amazing. Moving muscles I forgot I had.

2. Favorite move on the machine?

   My favorite moves are the leg exercises but as I’ve gotten stronger I can now plank! That took time.

3. How has Fierce made a positive impact on your life?

   Fierce is an ageless program fit for everyone. The staff is amazing and extremely energizing and helpful! After each class, I say the same thing! “I LOVE THIS WORKOUT AND I’M SO PROUD OF MYSELF AS IT’S HARD AS SHIT EACH TIME! Fierce feeds me and has made me the kick-ass woman I am today.

4. Why do you choose Fierce over another workout?

   Everyone at Fierce is amazing and has assisted me in becoming the new person I’m today.

By: Reagan Rupard

When chatting with and other coaches in the studio, low back pain comes up as one of the two most common complaints that you might be looking to address. You may be new to Fierce and find that lower body and core exercises feel like they’re working your back more than anything else, or maybe you have taken hundreds of classes and find that twisted oblique exercises cause more back pain than core. We’re going to look at the common causes of back pain in class and what to do to fix them or modify around them.

To frame this discussion, think about neutral alignment. In a very broad sense, low back pain is likely to occur when we move out of neutral alignment – whether that’s 1) back arching with core disengagement or 2) back twisting or 3) asymmetrical hip alignment.

Neutral alignment in squats and planks:

Problem 1: back arching with core disengagement
When getting comfortable on the machine at Fierce45®, I often see clients overusing their back when they should be relying on the abdominal muscles in their core. This is a really common compensation pattern our body uses to just get the work done when we haven’t yet built up the comfort level in moves or the core strength to do moves correctly. This most commonly occurs in lower body moves (light and heavy) and belly-down core moves. This excessive engagement of the low back muscles can cause muscular fatigue in the back extensors or sharper pain from the exertional stress to that area.

The Fix: First, use the mirrors in the room. If you notice that your alignment looks like the pictures below, you have found the cause of your low back pain. Talk to your coach about how to find your Fierce Wrap – our name for the deep abdominal engagement of each layer of your core that, over time as you gain strength there, will cue your body to relax the low back and rely on your abdominal stabilizers to do the hard work. This is not just a short-term solution to low back pain but a lifelong skill your body will thank you for! Lastly, be comfortable making modifications. If doing the full range of motion in a saw ends up killing your low back at the end of a minute, your body is asking you to do less. Find a smaller range of motion that allows you to focus on the target muscle group, without ratcheting up the intensity so much that your low back feels like it has to take over.

Core Disengagement and Low Back overuse – modify to avoid this alignment!

Problem 2: spinal rotation

We said above that low back pain often occurs when we move out of neutral alignment, but Problem 2 and Problem 3 address moments where this loss of neutral alignment is in the nature of the move itself! In many oblique exercises, we are twisting our spine and creating uneven tension between the left and right sides of our body, thereby bringing uneven tension to the left and right sides of our back.

The Fix: A modification in rotated moves may be the best solution to allow you to focus on your core without pain. Opt for side planks or substitute center core moves to remove the tension related to rotation. Be sure to do the same thing for both oblique blocks in class. Hot tip: when you do center core moves, you’re working both obliques, and can focus more on deep transverse abdominis engagement with your fierce wrap to build up the additional strength and stabilization to get back to those rotated moves.

Rotation in twisted saw, option to modify into saw:

Problem 3: asymmetrical hip alignment
In moves like a heavy carriage press, heavy carriage kick back, floor lateral lunge, and front lunge, your hips are forced into an uneven alignment that can bring about the same issues with asymmetrical loading that we might see in rotated core moves.

The Fix: Consider opting for substituting moves that put your feet on the same level and allow you to work from a more neutral position. Instead of heavy carriage press, try skater. Substitute sprinters lunge for heavy carriage kickback. Do a regular lateral lunge instead of a floor lateral lunge. Instead of front lunge (can be a killer for my back!) substitute platform lunge. Again, it’s about modifying so that you feel the work where you’re supposed to feel it, and your body is not feeling so overwhelmed that other muscle groups are strained in an attempt to help.

Asymmetrical (but correct) alignment in heavy carriage press, optional modification to skaters:

An important note: if you have low back pain that spikes during class and lasts over 24 hours, bothers you over night or lingers as a sharp pain, consider consulting a physical therapist. The advice provided in this blog post is meant to provide support for acute discomfort during a workout, but is not a resolution for a back injury or chronic discomfort!

By: Arnica Lande

Springtime represents a time of rebirth and growth. This year though, more than ever, there’s a collective awareness of new beginnings as more and more people around the country become vaccinated against COVID-19. Warmer days give us a renewed sense of perseverance, and the looming end of this Corona chapter marks the beginning of a new one for many! With hope for some sense of normalcy and a return to old ways pre-Pandemic on the horizon, we can find solace in rooting ourselves in what we know and what we’ve learned, in order to embrace the countless possibilities of our new and near future.  

While the idea of new beginnings can be scary (the unknown does that, flashback to March of 2020), there are already roots from our past that offer a launching point to stabilize while moving forward in life. Whether it be a new job, getting the vaccine, a personal lifestyle change, or simply the feeling you get at the start of a new season, the beauty is that we all have the foundation laid for whatever choices come next. Much like we set up alignment first prior to moving at Fierce45 to ensure a safe and efficient workout, our past and what we’ve learned serve as a grounding and comforting space so we can safely move into a new phase of life.  

Many have learned the hard way that external factors can force unwilling change, and for long-term personal growth that can be a result of change, it starts with the mindset. Believing in yourself and knowing that you can face challenges, experience struggle, and come out stronger on the other end is a big part of embracing new beginnings. The good news? You’re already practicing this on the FierceFormer®! Each class is an opportunity to redefine your edge, push your mental stamina, and leave the space stronger than when you entered. This practice will ultimately help you tackle any hiccups you may encounter along your new path.  

As we enter a new season of not only the year but life as we’ve known it, move forward confidently knowing you already have the foundation for an incredible future. Embrace new beginnings and understand that new opportunities present limitless possibilities. And know that one thing’s always for sure: the FierceFormer is there for you whenever you need a subtle reminder of how strong you are!  

By: Arnica Lande

A candlelit bath, a daily workout, a meditation practice, a journaling routine, all of these things help us form a stronger sense of confidence and self-love because they make us feel better. Self-love is a go-to intention for many at Fierce, and it can be practiced in a myriad of ways! However, at the end of the day, self-love is something that is cultivated from within each individual. By practicing self-care and positive thought patterns, we can learn to love ourselves unconditionally and live a happier life. 

When you attend a Fierce class and invest the time, you are nourishing your body and mind, which is proof that you believe you are worthy; worthy of growth, strength, and self-love. By being on the FierceFormer, you are choosing YOU, moment after moment for the entirety of the workout! And while some days are more challenging than others – whether it’s the insane leg block you just completed or you’re in a low head space when you arrive at the studio – you can use this time as an opportunity to notice your thought patterns and begin the internal work of self-care, creating self-love.  

It’s easy to get caught up in the negative thought patterns. In fact, as humans, we are conditioned to learn more from negative experiences than positive ones. A New York Times article uses a quote from Professor Baumeister of Florida State University, stating that those who are “more attuned to bad things would have been more likely to survive threats and, consequently, would have increased the probability of passing along their genes…Survival requires urgent attention to possible bad outcomes but less urgent with regard to good ones.” In other words, humans innately place higher importance on negative experiences, so it makes sense that negative thoughts have the ability to take over our minds. The beauty of that, though, is we can work to notice these thought patterns and re-word them, coming from a positive perspective!  

Loving yourself creates a safe and healthy foundation to live your life. Choices become clearer, and you can move from a space of action rather than reaction. You may take things less personally, have more positive experiences and interactions, and ultimately, feel good about yourself day in and day out! Like so much in life, self-love isn’t a destination, but a daily practice to better ourselves so we can lead a happier and healthier life.  

By: Reagan Rupard

Why do we move so slowly at Fierce45? You might have heard a coach mention using slow movement to build long and lean muscle, but what does that really mean?  To understand the benefits of slow control for building lean muscle, first, you’ll get a little anatomy lesson. There are two main muscle cell types in your body: type 1 fibers (slow twitch) and type 2 fibers (fast-twitch).

Slow-twitch muscle fibers are constructed to be more efficient over time. They contract more slowly and produce less power, but the cells are stocked with lots of mitochondria (you remember the powerhouse of the cell?!) that ensures 24-hour energy production for constant work. These cells are concentrated in our deep postural and stability muscles, those muscles that stay turned on all day to keep us upright. Think of an endurance runner when you picture slow-twitch fibers: they are lean, but can work for a really long time!

Fast-twitch muscle fibers are constructed to provide huge bursts of energy with fast, powerful muscle contractions. Rather than containing lots of mitochondria to produce constant energy, they store up an energy supply that gets burned up quickly. These muscle cells are more concentrated in our superficial muscles like our calves and the muscles of our arms. Think how quickly you run out of steam during an all-out sprint – that’s your fast-twitch muscle fibers running out of their stored energy! When you think of these muscles, imagine a sprinter.

These two muscle types work in different ways and therefore require different types of training to be strengthened. We train fast-twitch muscle cells with powerful movements against heavy resistance like jumping, sprinting, or lifting heavy weights with lots of self-generated momentum. When fast-twitch muscle fibers get stronger, they get bigger! This is why your friends who work out at Crossfit or in a similar style of exercise modality may tend to have greater muscle bulk – their fast-twitch fibers have grown to store more energy and have gotten larger to produce more powerful contractions.

Slow, controlled movements and strengthening against lighter resistance for longer periods of time improve the efficiency of our slow-twitch muscle fibers, causing the muscle cells to improve their energy production factory with more mitochondria. This means that these muscle cells are better and working hard for us all of our waking hours, and can provide more stability without fatigue during activities like skiing, running, and hiking. Beyond the aesthetic bonus of building leaner muscles as a result of increased energy demand without a large gain in muscle bulk, these muscles fulfill a protective role for our body, being there to stabilize and control movement in moments where you’re off balance or make unexpected contact with another object. Because they are most concentrated in our deep stabilizers around our joints, THIS is where you get the benefits of injury prevention and longevity in your sport outside of Fierce45. This is what, as a PT, gets me excited about having you on the machine moving slow and working hard. For more on how Fierce45 helps to prevent injuries, tune in to my next blog post.

Next time you’re in class and feeling that deep burn while the coach is telling you to keep moving more slowly, remember why. You truly are building more long and lean muscle fiber that is improving your body’s endurance and protecting you in the long run. That moment when you feel fatigued and your body wants to start using momentum to move the carriage, that’s the point where your body, if you choose to keep moving slowly with control, is making incredible strength gains.

By: Reagan Rupard

On the Fierceformer, we ask a lot of our wrists; the three joints of the wrist and many joints of the hand support our body weight in any version of plank. Whether you’re dealing with chronic wrist pain in planks, are working out with a wrist injury, or are hoping to use some tips and tricks to protect your wrists in the long term, this month’s blog post is here to help!

First, let’s take a look at neutral alignment of the wrist. You hear the word “neutral” a lot during Fierce classes, but it’s not just about the spine. Neutral alignment of any joint is the position where we optimize our biomechanics so that joints are able to support the weight of our body without undue stress on the connective tissues that surround the joints. Contrary to what you may think, a straight line from your forearm to your knuckles is not the ideal position of the wrist. Instead, a little bit of wrist extension is needed to put our wrist in its happy place – the place where it can safely and effectively transfer the weight of our upper body and torso down through our bones without the pain-causing irritation to soft tissues.

There are two problems with the way we tend to do a plank:

1. our wrist is at end range extension

2. we are typically relaxed through our forearms giving our wrists no support from our forearm muscles.

Your wrist pain may not be limited to planks on the front platform: poor wrist position can also affect your ability to do core moves on the handlebars, some heavy leg exercises, and heavy upper body pushing exercises on the handlebars. The FierceFormer® is designed with wrist safety in mind. You have lots of options for wrist alignment to improve the endurance of this joint. A rule of thumb: get your knuckles below your wrist. 

My tips for decreasing wrist pain and improving stability:

• If you choose to do a flat palm in a plank with full wrist extension, grip the machine with your fingertips to activate your forearm flexors to support your wrist.

• Try doing planks on your fist! This position puts your wrist in neutral alignment and helps transfer your weight down through your knuckles.

• Use the machine design: drop fingers and knuckles down into the eyelets in the front platform or bring hands down to the platform bar or platform pegs to help you find a more neutral alignment.

• In handlebar exercises, push weight through the meatiest part of the heel of your hand and allow knuckles to roll forward on the bar so that they are below your wrist.

• In heavy side handlebar press, turn the fingers of your backhand toward the back of the room

• In all planks, think about activating your core and puffing up in the space between your shoulder blades so that the muscles of your core, chest, and shoulder girdle are helping support your weight rather than pushing “dead weight” down onto your wrists.

If you have current wrist pain or are looking to avoid developing wrist pain, try on these modifications. If you currently have a wrist injury, do moves on forearms or substitute for belly-up core moves as needed to get the most out of your 45 minutes. Always feel free to ask your coach about how you can support upper body discomfort so that you can spend your core block focusing on core!