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INSTAGRAM HANDLE: @meg_lafrance

Spotify name: m.bennett010

TEACHING SCHEDULE: Monday – 4:30 and 5:30 pm at RiNo; Tuesday – 6:30 and 7:30 am at RiNo; Wednesday – 10:30 am and Noon at LoHi; Thursday – 11:00 am and Noon at RiNo; Friday – 11:00 am and Noon at RiNo

1. How long have you been teaching at Fierce45?
   A little over two years & I love it! This community and method are incredible!

2. Three words to describe your classes.
   Uplifting, energizing, PARTY

3. Who/what is your spirit animal?
   Man, this is a tough one…… My dog Hazel. She always has a good time, can be rambunctious, takes naps as needed, and we both enjoy long walks.

4. Favorite workout/class music?
   I love a good remix! I use to ONLY like hip-hop when working out. But now I will listen to almost any genre depending on my mood.

5. Favorite move on the machine?
   These questions are hard! How can I choose just one?! Honestly, I love a good back carriage hero. The core lights up IMMEDIATELY!

6. What is your favorite thing about the Fierce45 community?
   Being connected to such amazing humans. Being able to watch a client’s growth. The understanding and support that is in this space, we legit have the best fam <3

7. Why do you love teaching at Fierce45?
   I love the outlet to be creative; building a routine, creating a playlist. I love to create a fun and challenging space for my classes. It’s exciting and fulfilling to create and see people enjoy it. The community is AMAZING! We have a family of some of the sweetest souls I have ever had the pleasure of knowing. I have met so many amazing people, and I am so thankful for the lifelong friends I have made at Fierce45.

8. Why do you love Fierce Movement as a method?
   I love Fierce Movement because every time you come to the machine you will be challenged in a new way. It is amazing and inspiring to really see and feel the strength that you are creating. And to be honest, it’s tough – and I really like getting my booty kicked!

9. Tell us a fun fact about you!
   I am originally from Louisiana. I am so proud to be from Louisiana, hit me up if you ever make a trip to NOLA – I can have my paw-paw make you some delicious gumbo! My husband and I considered moving here without EVER VISITING Colorado. We prayed about our move and thankfully everything lined up to make the leap to Denver. I am SO thankful we took the jump. We love it here <3 I’ll leave you guys with this – if there is a calling on your heart no matter how scary or challenging it may look, lean into your faith and take the risk! Life is too short, so go for it!

Those first few seconds at the beginning of a move, when a coach is cueing you through a toe-to-head (or head-to-toe) list of adjustments to set up alignment may sometimes feel like a break; like the work hasn’t really started yet – at least, that’s what I sense from clients who are anxious to start moving or what I feel in my body when I’d rather sneak in a few seconds to relax. I want to challenge you to use these first 10-20 seconds on the clock as an up-level your entire 45 minutes.

Part of what makes Fierce45 easier the longer we do it is “muscle memory” of how the moves are supposed to look and feel. That’s not to say that Fierce45 is easy by any means, but we aren’t looking around the room feeling like an awkward baby deer during our first carriage lung or plank to tabletop (or maybe that was just me!?). This muscle memory is great because we get better at moving safely and with good alignment. But, I think there’s a temptation to allow muscle memory to make class too easy over time. It’s tempting to show up and move through the same range of motion at the same spring load, occasionally zoning out during class or hitting a place where we aren’t really getting sore anymore.

I want to challenge you over this month to experiment with something: really tune in those first 10-20 seconds during move set up. Alignment: Listen to the cues your coaches are giving you and check the mirrors. Finding correct alignment is crucial for ensuring that your body is in the position to turn on the right muscles. Muscle Engagement: As I say in class, “these holds at the beginning of a move should feel like work!” Even without movement, start building intensity by turning on our target muscle groups that set the tone for the rest of the move. If you’re at the bottom of a lunge, squeeze your muscles to your bones and push your foot down into the ground. Make sure you’re not so low in a lunge that you’re stretching instead of actively contracting. In a kneeling crunch, make sure your butt is not dropped back towards your heels; move it forward over your knees and notice how that lights up your core. Movement: Use these sensations from your muscles to define your range of motion. For those 60 or 120 seconds, never move into a range where you lose your neutral alignment or lose that sense of muscle engagement.

Refuse to use the beginning of a move as a break. Set up with a strong intention for how the work is supposed to feel and what your alignment should look like. What I think you’ll find is that you leave class feeling more fatigued – mentally and physically, from the intensity you’ve added to your movement and the cognitive demand of paying such close attention to what you’re feeling. But you know what comes from hitting a fatigue point: strength. What I hope you’ll find after this month of setting up with and committing to intention is that you have a stronger sense of connection with your body and the way it moves on the machine. I think you might wake up a few mornings this month with sore muscles.

Hold on to those priorities this month: Alignment. Muscle Engagement. Movement. We can’t have just the movement without the foundation of correct alignment and muscle engagement – build it in those holds at the beginning of a move. Stay tuned in, and leave December stronger.

Instagram handle: @erinmrobs

Spotify name: erinmcoll

Teaching schedule: Littleton: Monday 6/7am; WWP: Wednesday 530/630pm; CH: Fridays 630/730am; LoHi: Sundays 1030/1130am (Everywhere!)

1. How long have you been teaching at Fierce45? Almost 4 months!

2. Three words to describe your classes: Spicy. Loud. BOOTY.

3. Who/what is your spirit animal? My dog Jaxson. He loves food.

4. Favorite workout/class music? Anything loud with a bumpin beat. That being said, I always have a fabulous and funky time with my disco playlist. ✌

5. Favorite move on the machine? Kneeling inner thighs-gets me everytime. Sheesh!

6. What is your favorite thing about the Fierce45® community? There is nothing that brings strangers together faster than hearing the words “heel peels”. You could be on your 1st or 500th class and you’ll always know your neighbor is right there with you, smiling through their uncontrollable shakiness. Each class becomes a small team-it’s crazy motivating.

7. Why do you love teaching at Fierce45®? The people. Clients, coaches, everyone. This community is truly badass and I love em.

8. Why do you love FierceMovement® as a method? The Fierce Movement is both scary challenging and super empowering. I’ve never been this excited about a workout method for so long (over 300 classes!), and I am not slowing down anytime soon! I love the new challenge each class brings.

9. Tell us a fun fact about you! My husband Kyle and I recently got married in July! #CovidBride

Instagram handle: Gaaah, I never post. But it’s ally.lyle

Teaching schedule: Thursday LoHi 4/5/6/7, Friday Hilltop 5/6, Sunday Hilltop 3/4

1. How long have you been teaching at Fierce45? I initially started teaching at Fierce45 the summer of 2017, but moved to Texas for my husband’s job. We moved back in Spring 2019 and I came back to Fierce immediately upon arrival!

2. Three words to describe your classes? Challenging. Beat-driven. Funny (at least my mom thinks so).

3. Favorite workout/class music? Anything with a good beat

4. Favorite move on the machine? 2-way tie: Plank to tabletop and Skaters

5. What is your favorite thing about the Fierce45 community? I am addicted to the positive energy that is palpable from the minute I enter the studio. I love that Fierce is a place where people of all ages, backgrounds, genders, and ability levels can come together in one inclusive experience to move with passion and intention. The camaraderie forged in Fierce45 classes can’t be replicated!

6. Why do you love teaching at Fierce45? As a physical therapist by day and a Fierce coach by night/weekend, I love to combine my worlds. I want you to feel the muscles you are working to get the most out of every movement, every exercise, and every class. 

7. Why do you love Fierce Movement as a method? I love that a Fierce workout is low-impact but so damn effective…and am continuously inspired by the feats of amazingness by the individuals in this community. No matter how many classes you’ve taken at Fierce, there are always ways to make a movement more challenging.

8. Tell us a fun fact about you! I’ve run 9 marathons – and one year ran 3 marathons in 3 weeks.

Instagram handle: @rhea__ofsunshine

Spotify name: Rheagan Sutton

Teaching schedule: Monday 9a/10a WWP, Tuesday 5a/6a/7a/8a LoHi, Thursday 12p (lunch crunch) WWP. 

1. How long have you been teaching at Fierce45? 2 years this month!

2. Three words to describe your classes? High energy, fun and challenging (with a southern flair, of course!)

3. Who/what is your spirit animal? Can I have two? Chrissy Teigen and Todd Chrisley 

4. Favorite workout/class music? Either something with a really good beat, I’ve been into tropical house lately, or an explicit rap playlist. 

5. Favorite move on the machine? Fire hydrant bungee. It changes weekly! Outer ass (glute) is my jam right now. 

6. What is your favorite thing about the Fierce45 community? Just that! The community! Nothing better than walking into a space and knowing just about every person in the studio. Fierce is my home away from home!

7. Why do you love teaching at Fierce45? It is a gift to be able to coach! Everyone we encounter is fighting some battle, big or small. You never know when your words of encouragement are going to land for someone. It’s a blessing to be able to impact lives! At the end of my classes I tell clients to go out into the world, be kind and smile at someone because you never know what they are going through. Whether people take that advice or not, I am just grateful to be on a platform to spread a little sunshine. (insert sun emoji)

8. Why do you love Fierce Movement as a method? It’s low impact, healthy for joints and it’s always challenging. Cliché? Maybe! But true. There are moves for every walk of life. Whether you have an injury or you want to make it more challenging or you are completely new to fitness. We cover all of the bases! I’ve always wanted long, lean muscles, and that is what Fierce does for my body. Not only that but have you ever seen an avid Fiercer that didn’t have a nice ass? Answer is no. No you haven’t! (insert peach emoji)

9. Tell us a fun fact about you! Can I have two again? I am from Louisiana and I have a 3 year old son! GEAUX TIGERS! 

Instagram handle: @ericavanvoast

Spotify name: ericavanvoast

Teaching schedule: 

Monday 4p/5pm West Wash Park; Thursday 5:30a/6:30a RiNo; Saturday rotation 7:30a/8:30a/9:30a West Wash Park; Sunday rotation 7:30a/8:30a Hilltop

How long have you been teaching at Fierce45?
7 months! Still growing and learning each class

Three words to describe your classes?

Keep it real

Who/what is your spirit animal?

Cher! Google “Cher running errands in face mask.” What a mood! Also her hair is goals!

Favorite workout/class music?

A heavy beat that makes me want to nod my head

Favorite move on the machine?

Have been loving sprinters lately! I get to my shake zone so quickly and it is so gratifying.

What is your favorite thing about the Fierce45 community? I

love that Fierce is a place to be your boldest, unapologetic self! Everyone is welcoming and ready to celebrate with you on the good days and give you a hug on the hard ones.

Why do you love teaching at Fierce45?

Teaching has made such a difference in my self-confidence. I get so nervous public speaking and being on the mic for the first time was terrifying and thrilling all at the same time. I love that teaching lets me be myself in such a positive and welcoming community and I’m able to carry that confidence forward into my daily life.

Why do you love Fierce Movement as a method? 

My time on the machine is a form of meditation for me. I am so focused on my body, alignment and challenging my limit, that I release all of the daily chatter. I walk out of class with a clear head, stronger body and better posture!

Tell us a fun fact about you!

I just got a Pomeranian puppy 3 weeks ago and am in my element as a crazy dog mom. Her name is Poppy (aliases: Poptart, Popita, Popstart)!

Fighting the Effects of Time Change on Your Body

Going from daylight saving time to standard time in the fall may be easier to adjust to than springing forward an hour, but the transition can still leave you feeling a bit jet-lagged. You gain an extra hour of sleep but your mind and body can still feel the negative effects.  But don’t stress! There are a few things you can do over the next week to make the transition a little easier. 

Start adjusting your internal clock before the time change

The transition from daylight saving time back to standard time can mean trouble falling or staying asleep because of the impact falling back has on your internal clock. A disrupted sleep schedule doesn’t just mean that you’re tired, it can also impact your concentration. Try staying up 30 minutes later than usual leading up to the time change and avoid sleeping in too late. Your body will thank you. 

Soak up some sun

With the sun going down earlier, try to catch some rays while you can. Sunlight will help you feel energized, so use it as a reason to take a walk on your lunch break, or split up your daily chores by walking the dog in the morning and running your errands in the afternoon. If you can’t get outside, find a window and soak up the sun while you can. 

Exercise

If you’re an early riser, stick with your workout schedule. As hard as those early mornings may be, hitting the FierceFormeräfirst thing can keep you on schedule and help your body adjust to the time change more quickly. Afternoon and evening workouts can also help. Moving your body helps improve sleep post-workout, which is where you will feel the biggest impact of going back to standard time.  

You’re almost ready. Now all you have to do is set your clocks to fall back. Daylight saving time ends on Sunday, November 3 at 2:00 a.m. 

Just like that, we’re more than halfway through 2019. With a new season, the start of a new school year and the pending excitement for the coming holiday season, fall is the perfect opportunity to reflect and refocus on what you want to accomplish. Here are some of the ways we are hitting the reset button this fall.  

Re-evaluate your goals and learn from what hasn’t worked for you 

The best way to reset and get your goals back on track is to re-evaluate them and see what may have thrown you off of your game in the first place. We’ve all struggled with setting huge goals and giving up when we get discouraged, or setting out to do something like eat healthier, but not fully committing to meal planning. This fall, focus on setting smaller, attainable goals and making sure you are equipping yourself with everything you need for success.  

Try something new 

Sometimes we fall short of our goals just because how we are going about it is all wrong. Maybe you want to work out more, but you hate running, or you just can’t make an hour-long class fit into your already crazy workday. So why not try something new? We offer several Fierce Movement class formats, so there is a little something for everyone. Hit up our Lunch Crunch class for a quick, 30-minute, mid-day burn. Love cardio? Then Core + Arms + Cardio is made for you. Peep the Fierce schedule and find a class, or an approach, that works for you.   

De-clutter 

As you prepare to start spending more time inside during the winter months, de-clutter. De-clutter your house, your diet, and even your mind. Get rid of the old clothes piled up that you’ve been hanging into for months but haven’t worn. Purge your diet of processed foods, unnecessary sugars, and unhealthy fats. And, maybe consider taking a break from scrolling through Instagram envying everyone’s fabulous summer vacays. Clearing your mind and space may be just what you need to reenergize.  

Get outside 

Fall in Colorado cannot be beat. Get outside and enjoy the crisper weather. Getting outside will help keep you energized and focused even as the daylight starts to fade faster. Check out our events page for our upcoming outdoor events and come get your sweat on with us!