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  • 🏆COACH OF THE MONTH: REAGAN RUPARD🏆

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    Meet Reagan. Texan at heart, dog lover for life, and small business owner! She’s a power house. and is sure to kick your ass on the machine! 

    Instagram handle: @rea.g

    Spotify name:  Reagan Rupard

    Teaching schedule: Friday 10:30/12 at Hilltop, Friday 4/5 at RiNo

    How long have you been teaching at Fierce45? About 7 months

    Three words to describe your classes?  Music-driven, intentional and….merciless

    Who/what is your spirit animal?  My sweet baby boy Roscoe. Plz reference 90% of my Instagram posts.

    Favorite workout/class music?  Give me something with a heavy beat! I play lots of rap/twerkout music in class because that’s what I like to work out to.

    Favorite move on the machine? Literally anything light load legs. Give me that shake!

    What is your favorite thing about the Fierce45 community?  Just that — the community! New clients feel it when they walk in the room. I love showing up to teach or take class and seeing so many familiar faces. Whether on the machine or on the mic, I feel encouraged by our clients, coaches, and staff!

    Why do you love teaching at Fierce45? As coaches, we get to put a lot of our personality into the music and sequences. I know that when students come to my class, they’re coming to get a little of what I strive to bring to the table for them.

    Why do you love Fierce Movement as a method?   I’m a full-time student, small business owner, and yoga instructor in addition to coaching at Fierce. During my busiest weeks, I can squeeze in one or two 45-minute Fierce exercises and still feel like I’m challenging my body and building strength. The difficulty comes from the effectiveness of what we do on the machine — and that is my greatest love.

    Tell us a fun fact about you! I’ve lived in Denver for three years, but am still very Texan. Maybe the most Texan thing about me is that I rode steers (bulls but wimpier) for fun in college at a local rodeo on weekends. It only took me three broken ribs (stepped on) and a concussion (kicked) to realize I do not have a future in the rodeo business. 

  • 🏃‍♂️ULTRA FIERCE🏃🏿

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    We’re always impressed by our community and David Trow is no exception. While some of use Fierce Movement to train for life, Trow is integrating our low impact high intensity method into his ultra marathon training! 

    Trow runs about five days a week with a mix of short 45-60 minute runs to longer four-hour runs that sometimes focus on vertical gain. “I also mix in three to four workouts at Fierce45, an aggressive version of pilates in a studio, group class setting. It’s the perfect cross trainer for me, offering a full body workout with zero impact.” Source

    Not only is Trow running that distance, he’s doing good while racking up the miles.  “I discovered the opportunity of a solidarity bib, where a runner is allowed to make a charitable donation after meeting the other qualifications and bypass the lottery,” he explains. “After seeing that one of the choices was Soutien Orphelinat Pangala I was thrilled at the idea of being able to support this French orphanage and ensure my entry into the UTMB. I have a personal passion for organizations that work with children as I spent many summers as a counselor at Kanuga, a Christian-based boys and girls camp in North Carolina. Some of the best memories of my life were created there.” To donate to his charity, you can find more info here. 

    We’re so proud of this community and love sharing what the Fierce fam is doing. Let us know how Fierce Movement is helping you achieve your goals!

  • 👩🏻‍🤝‍👩🏿BETTER TOGETHER: FIERCE X FRIENDS👩🏼‍🤝‍👩🏽

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    admin

    Envision this – it’s 6am and your alarm is going off. It’s dark outside and your bed feels like its holding you hostage. You begin to have the internal debate: is $20 really worth an hour more of sleep? Yes, no, yes, no. You weigh the pros & cons in your head, torn between getting up and staying put…Yep, we’ve all been there. This is exact scenario is just one of the reasons that workout buddies are so important. 

    A few reasons why you should buddy up with someone who goes to Fierce Movement…

    Instead of debating getting up to go to that workout, when the alarm goes off you will be excited to see your friend at the studio. You also have a little added motivation, because you don’t want to be flaky so you have to get up. 

    Misery loves company. Hear us out on this one, you need someone who is familiar with the high intensity pilates and knows that shaking feeling. They understand how tough this low impact workout can be. They’re right next to you cheering you on and feeling your pain. 

    A workout buddy will hold you accountable, keep you motivated, and help you reach your Fierce Movement goals. You’ll push yourself harder knowing someone is in class next to you cheering you on. 

    Workout buddies keep you honest, but they also help you out of any fitness ruts you may be in. 

    Lastly, Fierce Movement is hard, and you deserve to enjoy it. Find a friend and get those endorphins pumping together. Not only will your core (and every other muscle) get stronger, but so will your friendship. 

  • 🏆COACH OF THE MONTH: JEN I🏆

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    Jen I (aka Mama Jen) is our most OG badass coach and mentor and we’ve nominated her for our May queen coach. Her classes are compassionate, alignment-focused, high-energy, and sometimes accompanied by funny quirks and innuendos. Read her story below and hop into one of her classes (maybe at the new RiNo studio?!) soon.

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    Coach name (on the schedule): Jen I

    Teaching schedule (specific times and studio):

    TUESDAY – HILLTOP: 8:30/9:30/10:30 savage/12pm

    WEDNESDAY – LOHI: 3/4/5pm 

    FRIDAY – LOHI: 9/10/11/12pm CAC explicit💥

    2x month rotating studios NEW STUDENT CLASS 

    Instagram handle: @jenibanezdenver

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    How long have you been teaching at Fierce45?

    Day 1, Employee 1. How long have we been here? 4 years?! 

     

    Three words to describe your classes? Energetic. Uplifting. Intentional….ly challenging + mindfully safe

    Who/what is your spirit animal? Fairies + White Lions

    Favorite workout/class music? Old school rap with a sick mixed back beat/mash up 

    Favorite move on the machine? My move….Split leg fierce crunch. OOOOOH isolating rectus abdominis.  

    What is your favorite thing about the Fierce45 community? Dedication to be intentionally connected, supportive, positive factor in being “day-makers” for any and everyone in mic range.

    Why do you love teaching at Fierce45?  There has never been an intense workout that has made me feel so safe in my recovery body or as strong. Fierce45 methodology, the dedication to up-level our coaching techniques and knowledge base keeps me on the forefront of conscious and kick ass fitness tools for our community.  

    Why do you love Fierce Movement as a method?  Because it rocks the socks off me every time I slip my toesies into sticky socks. It NEVER, EVER gets easy or boring. I can be so mindful and safe with how I move my body that I can literally feel each small muscle engaging and changing.  

    Tell us a fun fact about you! I love to sing car karaoke when I drop off/pick up my daughter from school. We put my 50,000 songs on shuffle, turn the volume on life all the way up and sing until our lungs give out. Epic laughter. Epic release. Epic screeching I’m sure <3 

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    We love ourselves some Mama Jen. Thanks for making our Fierce community a family!

  • MORE FIERCE, LESS INJURIES

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    We’re back with a second q&a with our resident physical therapist and Fierce Movement coach, Rachel Carter, for this week’s blog. Fierce45 is a great option for rehabbing post injury and to help you stay injury free! Find out why below…

    Q: How does this method prevents injury/helps recover injury?

    A: Fierce Movement employs a type of muscle activation called “co-contraction”.  That means that muscles all around the joint are working at the same time as opposed to one at a time.  That by nature improves the stability around your joints and makes them less prone to injury. Furthermore, because we move slowly through a controlled range of motion with very specific alignment we train our slow twitch muscle fibers to activate first and these deeper, smaller muscles provide even more stabilization to our joints.

    Q: What are some common injuries you see at Fierce Movement? What are some great modifications for these injuries?

    A: I don’t see many injuries caused by Fierce Movement, typically in my clinic i will clients who have pre-existing mechanical or postural issues that become exacerbated by exercise (and likely would have with any other form of exercise.). Some of these include tight and stiff upper trapezius muscles, cervical (neck) strain, and hip flexor tendonosis.  Our awesome coaching staff is well educated on modifications for these injuries, so make sure you communicate with them! The best thing to do is stay in alignment and focus on the appropriate muscle activation.

    Q: How can Fierce Movement be used to rehab injuries?    

    A: Well, I can speak from experience here-  2 years ago, I had knee surgery.  I had been doing Fierce Movement for about a month beforehand.  I decided to my own rehab on the machine and was back at it (with appropriate modifications) 2 weeks post-op. My strength gains amazed me — I mean, come on, this is part of MY JOB as a PT, and I was soon stronger than I have ever been in my life.

    Q:What is your best advice on how to stay injury free?

    A: I give a whole workshop on this topic specifically, but in a nutshell, I would say these are the most important things:

    -Don’t overload too quickly.  If you haven’t been to class in months, don’t expect to do 5 classes a week without paying for it.  Like ANY form of exercise, you have to ease back in.

    -Rest! This is just as important as any other training parameter.  Your body needs time to heal and rebuild after a workout.  If you do 2 or three classes in a row, make sure you take a day off following.

    – Good nutrition: think anti-inflammatory eating, Whole 30, Paleo. Do your research and test it on your own body.  Research is proving that eating this way dramatically improves health and function and prevents disease.

    -Hydrate:  80-100 ounces of water at our altitude is a must. 

    -Don’t ignore a nagging ache or pain-  talk to you coach for recommendations and get it checked out by a PT, chiro, body worker, etc.

  • WHY YOU SHOULD DO FIERCE MOVEMENT®

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    Fierce Movement® is tried and truth with the results. When we say it’s hard.every.time. we mean it. For all our new students, we wanted to give you a little inspiration from the experts, aka our coaches. For our current students, sometimes you just need a little extra motivation – don’t worry, we got you. 

    “I love this method because it’s mentally challenging – listening to queues and positioning for the entire class and trying to not think of the work your muscles are doing. Physically challenging – holding poses my body says “WHAT ARE YOU DOING” and seeing results instantly is a huge motivating factor for me. My pace running has improved and I take way less breaks going down the mountain than I did in the past.” – Monica 

    “I loved the results of classical Pilates, but still needed to find time for the cardio side of my workout.  And that is when I feel in love with this method of fitness and began in Dallas, TX in 2013.  This method achieves the long, lean (but also strong) muscles and builds in cardio to the super slow movement with no impact on my joints.  ALL IN 45 MINUTES!!  I have not found another workout that shows such amazing results, on one machine, in such a short amount of time.  And for all of these reasons, I love this method.” – Daphne 

    “I haven’t found anything else that I equally love to hate and hate to love.  Other than ice cream and pasta. And if I want to keep eating ice cream and pasta in mass quantities, I must continue getting my ass kicked by every Fierce45 coach and client! I also love this method because I am continuously challenged mentally and physically.” – Bettina 

    “RESULTS! And the endorphin high. I feel unstoppable!” – Angela 

  • FIERCE MOVEMENT FOR ALL

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    We had the pleasure of interviewing our resident physical therapist and Fierce Movement coach, Rachel Carter, for this week’s blog. Catch her in the studio for a great class and after for some help with recovery! 

    Q: How does the low-impact and high-intensity aspects of Fierce Movement allow you to do this method at every stage in life?

    A: The phrase “low impact” is key-  this means there is little to no compressive or shearing forces on the joints.  This means less wear and tear over time, which makes Fierce Movement appropriate for every age and phase of life- from pregnant and postpartum mamas, to pro athletes, to post-surgical and aging clients as well!

    Q: What does high-intensity and low-impact mean? What are the benefits of these types of exercises?

    A: High intensity means it’s effing hard. Your heart rate is UP (my HR monitor has read up to 178 BPM during class- similar to a sprint interval on the track or indoor cycling) But the combination of high intensity AND low impact is hard to come by in any form of exercise.  Fierce Movement is incredibly unique from that standpoint.

    Q: Is it easier to recover after a high-intensity low -impact work out?

    A: Absolutely- because higher IMPACT exercises like running, box jumping, or plyometrics cause more strain to the cartilage, ligaments and tendons. More strain means an increase inflammation not only in those tissues, but throughout the body.  Whenever there is an increase in inflammation, the body takes longer to “heal” and come back to baseline.  That being said, we do tax our muscle tissues in Fierce Movement in a very unique way and intelligent recovery should still be part of any training program.

    Q: If you’ve done Fierce Movement for a couple of years, what are some changes you’ll notice vs. doing a high-intensity & high-impact workout long term?  

    A: First, as our tag-line: hard every time, implies even if you’ve done Fierce for several years, you NEVER reach a plateau and it truly is still hard, EVERY TIME.  You will notice significant improvements in strength, core stability, muscle tone, body composition, posture, and fewer nagging aches and pains.

  • 10 INTENTIONS FOR YOUR NEXT FIERCE MOVEMENT CLASS

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    Now that you’ve started to practice mindfulness and maybe even added some yoga poses to your morning or evening routine, let’s chat about some intentions for your next class. Obviously intentions aren’t one size fits all, but hopefully these will inspire some fresh new intentions before your next Fierce Movement class. 

    1) I am strong. I am capable. 

    2) I will listen to my body. 

    3) Mind over matter. 

    4). Dear (insert legs, abs, etc.) you are perfect. Thanks for getting me through class.

    5) I’m stronger than I think. 

    6) Detox to retox. (no shame) 

    7) Just breathe. 

    8) You got this. 

    9) I can do anything for 45 minutes. 

    10) I’m leaving it all on the machine.