Jessica Sharpe

If you’re a skier or snowboarder, you’re probably familiar with the aches and pains that can come with a day on the mountain, especially at the beginning of the season. Getting back on the slopes will certainly whip you back into ski or snowboarding shape, but cross training is just as important. To get you prepared to dominate the mountain this year, we’re breaking down the four best Fierce movements to get you geared up for ski and snowboard season.

Snowboarding: Squats

Resistance: Heavy springs (1 black + 1 white spring)

Targets: Glutes, quads

1. Place one foot on front platform and one on the carriage, narrow stance with feet hip width distance apart. Press the carriage out to add tension and lower into a squat position.

2. Keeping your weight in your heels and knees aligned over your ankles, press through your feet and come toward standing without moving the carriage. Make sure to keep a slight bend in your knees at the top of the movement.

Skiing: Skater

Resistance: Heavy springs (1 black + 1 or 2 whites)

Targets: Glutes, Hamstrings and Quads

1. Place working leg on front platform, secondary leg on carriage, narrow stance with feet hip width distance apart.

2. Press carriage out to add tension and lower into a squat position.

3. Shift all weight into working leg until all joints are stacked. Ankle, knee and hip should be in one line.

4. Maintain neutral alignment and press carriage in/out.

Cross-country or downhill skiing: Heavy Carriage Lunge

Resistance: Heavy springs (1 Black + 1 Grey)

Targets: Glutes, Quads, Hamstrings, Core and Arms

1. Kneeling on carriage, face back of room, hold long black cables. Primary working leg slides under carriage strap with heel pressing firmly into carriage. Keep the back knee of your secondary leg down near seam line 2, hip width distance apart. Back toes curl under onto the carriage, back heel lifts. Arms extend in front of your body with tension on the cables.

2. Begin with cable rows only, then press primary working foot into carriage to rise, straighten both legs while rowing black cable handles toward body on way to standing.

3. Engage the glutes and hamstrings in back of front leg. Bend both legs, dropping body back down towards the carriage. Arms straighten while lowering down, almost straight at the bottom of the movement.

4. Pressing your front foot into the carriage, slowly straighten both legs while drawing the black handles toward your body on the way to standing.

Mogul skiing: Twisted Plank to Tabletop

Resistance: Light springs (1 white)

Targets: Obliques and transverse abdominals

1. Place your hands on the front platform and toes on seam line 1

2. Press out into high plank and then twist lower body to face side, primary oblique on bottom.

3. Bend your knees in towards your opposite elbow and out keeping upper body stable.

4. Stop movement when knees come under hips.

As the days start to cool down, being bundled up with a cozy cup of tea may be a nice reprieve from the hot, sweaty summer heat, but there is one major downside to chilly winter months: cold and flu season. Between your kids’ school germs, taking care of your sick S.O., and the cougher on your commute home, getting sick may seem inevitable. The good news is, there are a few things you can do to help you stay healthy. 

Here are five tips for staying healthy this cold and flu season: 

1. 🤲🏻 Lather, rinse, repeat 24/7 🤲🏽

You’ve heard it before, but we’ll say it again: wash those hands! Washing your hands, and washing them often, may be the most important thing you can do to fight off germs, but you have to make sure you’re scrubbing for long enough. The CDC recommends scrubbing your hands for 20 secondsto effectively kill germs. Can’t use soap and water? Hand sanitizer will do the trick when you’re on the go. 

2. 🚰 Drink up🚰

Staying hydratedis important for your health year-round, but when you are fighting off or trying to recover from a cold, you should be downing H20 like it’s your job. You should aim for the recommended eight glasses of water per day, sick or not, but upping your fluids when you’re sick can help ensure that your body is hydrated enough to fight off an infection. 

3.   🧼 Get your clean freak on 🧼

When you’re trying to fight off a cold or the flu from someone in your house, it’s time to get your clean freak on. First, make sure the cleaning supplies you are using to disinfect work against the viruses you may be trying to get rid of. A good place to start is cleaning your houses germiest surfaces, including phones, remotes, handles, knobs, light switches, tables and counters.  

4.   🏋🏾‍♀️ Stick to your workout schedule 🏃🏻‍♂️

It may be tough to leave your warm, cozy house to get a workout in, but your body—and your mind—will thank you. Keeping your body strong also helps to keep your immune system strong. Just make sure you are wiping down your machine after you sweat it out! 

5.   😴 Ready, Set, Sleep 😴

Getting enough quality sleep is basically mandatory for staying healthy. It may seem like common sense, but good sleep goes a long way when you’re trying to keep cold and flu germs at bay. 

Stay healthy, Fierce fam! 🖤

Have you wanted to try a Fierce Movement® class, but you aren’t quite sure what to expect? Here is a breakdown of a few basics you’ll need to know before you hit the FierceFormer™️.  

What is Fierce Movement®? 

Fierce Movement® is a 45-minute full-body workout. Best described as high-intensity Pilates, Fierce Movement® incorporates slow, controlled movements and quick transitions. The goal is to maintain continuous tension to burn through slow and fast-twitch muscle fibers, keeping you in the fat-burning zone and helping you build long, lean muscles.  

How is Fierce45® different from other Pilates classes? 

Traditional Pilates is done on a Reformer and is best known for focusing on alignment, rehabilitation, and understanding how to engage different muscles. While Fierce Movement® builds on that traditional Pilates foundation, it also incorporates more strength training, cardio, and balance elements.  

What should I bring to class? 

Sticky socks are required. You can bring your own or purchase some in-studio. We also recommend bringing some water to stay hydrated.  

What if I can’t do something in class?  

One of the most amazing things about Fierce Movement® is that it is for everybody and every body. There are modifications for most movements to accommodate injuries, pregnancies, and various fitness levels. The FierceFormer™️ also allows you to adjust your resistance. If you need more or less, you can add or remove springs. But as always – listen to your body! ❤️

What are the differences in the class formats? 

HIIT + Core: The HIIT + Core class combines 25 minutes of High-Intensity Interval Training off the machine and 20 minutes of center core + obliques for the most badass, calorie-burning, efficient workout ever. Bring your tennis shoes and sticky socks and be prepared to SWEAT. 🚫 We recommend that you take about 10 Fierce Classes prior to signing up for HIIT + Core🚫    

AMPED: AMPED is not for the faint of heart. This format takes our full-body class and amps it up to 55 minutes. This advanced burn will push your muscles to fatigue with low-impact and high-impact intensity movements and recommended for the truly INTENSE Fiercer.

Can I take a class while I’m pregnant?  

Yes! This method is perfectly safe for pregnant and postnatal mamas, after consulting with your doctor, of course. Inform your coach before class so that you can be given guidelines/modifications to follow to ensure safety while still getting a kick-ass workout! Want even more tips and tricks on modifications? Keep an eye on our schedule for upcoming pregnancy and postpartum workshops.