Jessica Sharpe

Instagram handle: @monimonster4

Spotify name: Monica Lucas

Teaching schedule:

WWP: Tues. 5:30/6:30 AM & Thurs 5:30/6:30 PM

RINO: Sat 8/9/10 AM every other

LOHI: Sun 7:30/8:30/9:30 AM every other

1. How long have you been teaching at Fierce45? FOREVER … Kidding 5.5 years!

2. Three words to describe your classes? Intense, Inspiring, and Invigorating

3. Who/what is your spirit animal? MISSY ELLIOT – ALWAYS AND FOREVER

4. Favorite workout/class music? I am so music-driven when I work out. Any kind of music that SLAPS (kids say that nowadays). Love me some R&B, Hip Hop and a great oldie remix

5. Favorite move on the machine? Man… I have so many favorites and a favorite for each body part/block but overall I will go with a newer one… WELL LUNGE/WELL LATERAL LUNG! Instant burner🔥

6. What is your favorite thing about the Fierce45 community? I love connecting with people on and off the machine. The Fierce45 community has so much to offer and is truly resilient – getting through 2020 proves it!

7. Why do you love teaching at Fierce45? I love being a part of people’s day, spending their 45 minutes of uninterrupted THEM time with them. I strive to make people laugh, dance, and sweat in each and every class!

8. Why do you love Fierce Movement as a method? H U M B L E… This machine is harder today than it was when I took my 1st class 6 years ago. EVERYONE can relate to being new, coming back from injury, modifications and so much more. Whether you are at your first 10 classes or 800… the story remains the same and consistent. I am a stronger person inside and out from this method and that is a gratitude I will never forget!

9. Tell us a fun fact about you! Pshhh – in the words of my mother ” I am an over-sharer” so most things, secrets, or embarrassing stories are usually told in class 😂 FUN FACT: I will be marrying the BEST human out there on NYE (thanks a lot COVID for making me wait another year 😄)

Instagram handle: @kecomer

Spotify name: Kristina Comer

Teaching schedule: Hilltop Tuesdays 5:30/6:30/7:30a + RiNo 4:30/5:30p

1. How long have you been teaching at Fierce45? a little over 2 years! I took my first class 3 years ago 🙂

1. Three words to describe your classes? empowering, intentional, challenging

1. Who/what is your spirit animal? I am a cat lady through and through, so I would have to choose a cat. They are happy chillin’ out & getting cozy at home, but they also love to hang with their favorite people. They’re curious and particular and that also resonates with me.

1. Favorite workout/class music? def have more of a pop and upbeat vibe in my classes

1. Favorite move on the machine? carriage sprinters is still an all-time fave – so much balance and stability but still heavy pushing!

2. What is your favorite thing about the Fierce45 community? With the smaller class sizes, we really get to know our clients! It’s so fun to see people week to week and know what’s going on in their lives. I also love that we have spread out to have so many studios, and every time I sub I get to meet new people. All the coaches & management team here are amazing and I always am learning from them.

3. Why do you love teaching at Fierce45? I love to teach and motivate others to live a healthy lifestyle and find their best selves. I also get to meet so many people in the community, hear about their lives, and connect.

4. Why do you love Fierce Movement as a method? It really changes how you think about movement – it’s powerful, difficult, and you get sweaty, but without moving full speed ahead. It forces you to slow down, connect with your body, and understand that change can happen with the tiniest adjustments.

5. Tell us a fun fact about you! I am definitely more of an introvert, and teaching fitness classes is something I ALWAYS aspired to do, but it took me several years to get the courage to jump in. I started out teaching barre and found my home at Fierce45, it’s been such a learning experience and a step out of my comfort zone in so many ways.

By: Arnica Lande

The New Year is the perfect time to set new goals and reflect on previous ambitions, habits, and achievements. Resolutions are created to make us feel better about the endless possibilities the future holds, and then shared in hopes of long-term accountability and success. Oftentimes, though, these resolutions are formed out of regret and negativity. So, this year, instead of making a resolution derived from the need to fix something that isn’t necessarily broken, we challenge you to set an intention, or multiple intentions, to help you reach your goals.  

We write our intentions on the chalkboards at Fierce to remind us throughout class of our “why” – what motivates us, what inspires us, what keeps us going when things become challenging. Our intentions provide the steppingstones to help us reach our bigger goals. Rather than something that seeks to fix, an intention is a more creative and positive means of reaching our desires.  

It all comes down to reframing the thought process behind bigger goals. Intentions allow a productive and mindful way to scale back larger goals and make them attainable over time. Whether it’s more self-care, speaking kindly to oneself, or increasing your Fierce classes to 4 times per week, all those intentions will have a domino effect in life, ultimately creating even more positive changes down the road! 

Kick 2021 off with the usual motivation of a New Year, but with lasting intentions that won’t let you down by mid-February. Choosing a positive mindset to move through each day will not only leave you feeling better but will make those tough days feel so not tough!  

By: Arnica Lande

The year 2020 will forever go down as the year of the COVID pandemic: of loss, of growth, of revitalized friendships, and new ways to connect virtually. The year of remote work, of masks, of social distancing and isolation. The year of new normals in hopes that we can go back to old ways once more. The year of social change, of collective social education and recognition of racial and gender disparities, of self-reflection. The year of a new definition for the word “hero”. The year that people learned to sit with their thoughts, and most importantly, learned how to surrender to what life has in store. Amongst the chaos of 2020, calamity has been found by surrendering to each moment, living presently, and embracing life as it is.  

You hear your Fierce coach preach it all time – “presence” – and no, we aren’t talking about presents you receive this time of year, but the act of mindful living and being “in” the moment. It’s hard enough to be present without a disease affecting everyone’s day to day life, however, clearing the mind and surrendering to each moment so you can fully experience it can help us appreciate even the tough times. A few ways we think are helpful to living life in the present:  

1. Exercise. It may be cliché, but you’ll never regret a workout! Exercise is a great stress reliever, not to mention an amazing way to challenge yourself and surrender to something that may feel uncomfortable. We practice this at Fierce45 every day, finding comfort in discomfort, because we know that’s when our bodies and minds begin to change. Surrendering to the challenge, being present in each moment of the 45 minutes on the machine, can help us better handle tough situations off the machine!  

1. Meditation. For many people, the simple practice of sitting in silence for a few moments each day helps to quiet the mind, discredit doubts, and feel grounded. Sometimes the brain can feel so cluttered, and meditation provides tools for handling the clutter that may bring on stress and anxiety. Think of it as a workout for your brain! Meditation apps like Calm and Headspace have boomed this year thanks to 2020. 

1. Talkback to insecure thoughts. Ever get caught up in your head, only to pull yourself away minutes later and realize how much time has passed? Rather than listening to any negativity or self-doubt, talk back to yourself! You’d never let someone else speak to you that way – so why do it to yourself? In noticing thought patterns, you can begin to live more presently in each moment.  

1. Routine. For many of us with our pre-COVID routines, this year has definitely thrown a wrench in our day to day lives. We see the social memes and hear it in-studio, how people feel they’ve lost control over their nutrition and have consumed more alcohol since they did in college. It’s important to remember that this year is different from any others. For most, we are trying to cope with loss, change, and a new life, so give yourself some grace and be kind. We are all living through wild times and surrendering to this year can help us enjoy each moment a little more thoroughly.  

When it feels like there are so many reasons to be down, when you feel down because sometimes, life is just plain hard, practicing presence and truly surrendering in that moment can ultimately lift the spirits. A lot of it comes down to perspective and the mental mindset, a huge part of the Fierce45 method. Enjoying the present, surrendering to each moment, will ensure we close out our crazy Covid year with a bang.  

Instagram handle: @livingonholiday

Spotify name: Saara – https://open.spotify.com/user/rd2nanzq8efaxlih4alnjytdz?si=WPR-G6FASX-VXypTk5qsIg

Teaching schedule:

All at Lohi –

Monday 6/7/9 am

Tuesday 4/5 pm

Friday 10:30/noon

Sunday 7:30/8:30/9:30 (every second week)

1. How long have you been teaching at Fierce45? My 1 year anniversary is on Dec 11th! Same day as my wedding anniversary ha

2. Three words to describe your classes. Challenging, energetic, and cheeky

3. Who/what is your spirit animal? Swan

4. Favorite workout/class music? Poppy Princess

5. Favorite move on the machine? Any version of lateral lunge!

6. What is your favorite thing about the Fierce45 community? Meeting a load of new pals – the fierce community is so open and friendly

7. Why do you love teaching at Fierce45? Love connecting with clients and taking hard classes

8. Why do you love Fierce Movement as a method? It’s always hard!

9. Tell us a fun fact about you! I order my chocolate from home (Scotland) and have it every day as my Lunch Dessert with tea

By: Arnica Lande

Gratitude may be the theme of the month at Fierce45, but it’s arguably the theme of the year. We are living through a pandemic, something most of us never thought to see in our lifetime, and with stay-at-home orders being enforced worldwide, social lives turned social less, jobs lost and nationwide unrest, we are forced to carve out a new way of life. It can be easy to fall into a pattern of negativity but seeking out gratitude each day in the things that might bring us back to a sense of normalcy, or a new way of doing the things we love, can help ease some of the communal stress. Given the state of the world, we at Fierce are more grateful, now than ever before, for our Fierce community and having a safe mental and physical space to show up in for our workouts. 

Returning to the studios in June was exciting and daunting. The Fierce team worked hard to create a workout space that adhered to city and state social distancing guidelines, but how would wearing a mask affect the workout? What about those studios that no longer have lobbies, the source of conversation and connection before and after class? How do we sustain the core value of community while rushing clients in and out the door? We quickly were brought back to what Fierce is at its core: a kickass workout delivered by incredible coaches, surrounded by badass humans (a safe 6 feet away, of course). The amount of gratitude that poured in from clients and coaches alike fueled our mission to keep our doors open and provide a workout that was not only a physical release, but a mental one as well.  

In a time when one can feel socially isolated, mental health concerns are at an all-time high. Fierce has provided a safe opportunity to be around and feel the energy of other people while in the room working out together. According to the US National Library of Medicine, “Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.” To put it simply, in the words of Elle Woods, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.” So yes, coming to Fierce can alleviate any at-home remote work tension with your partner or roommates, and you’ll definitely feel better afterwards.  

Even while living through a pandemic, it’s comforting to know we can find a new normal with our old faves, all the while taking care of our health and seeing friends. So, this month, we practice gratitude: gratitude for our clients, a workout that is truly Hard Every Time, and our seriously badass team of coaches and management.

EVERY MONTH WE ARE EXCITED TO BRING YOU “PT CORNER!” OUR RESIDENT STUDENT PHYSICAL THERAPIST AND FIERCEMOVEMENT® COACH REAGAN RUPARD IS SHARING HER INSIGHT ON HOW THE BODY WORKS AND HOW IT RELATES TO THE MOVEMENTS WE DO ON THE MACHINE. UTILIZE REAGAN’S INSIGHT TO KICK YOUR CLASSES UP A GEAR!

BY: Reagan Rupard

At Fierce45®, we think a lot about our “why”. And for me, as a (6 weeks from graduating but who’s counting) student physical therapist, my “why” isn’t just about what I emotionally bring to the table when I coach a class. I’m asking myself why over and over as I plan my classes each week. That’s how I ensure that I have a reason behind every inch that my clients are moving on the machine. I always want the sequence of class, the moves I choose, and the variations I add onto them to be purposeful. 

A big part of bringing purpose to my classes and challenging clients of every skill level is largely built on a basic knowledge of how our muscles work. This month, I want to share some of that knowledge with you so that you more fully appreciate our physical “why”, and you can use it to challenge yourself next time you’re on the machine.

A few definitions, first.

concentric contraction: muscle contraction where the muscle length shortens because muscle fibers move closer together (think, bicep curl in)

isometric contraction: muscle contraction where muscle length does not change (think of a 10s hold in the bottom of your squat)

eccentric contraction: muscle contraction where muscle lengthens because muscle fibers move apart from each other (the down phase of a lunge, where your hamstring is still on fire, but lengthening as you lower)

What makes Fierce special?

Have you ever been to a gym and seen someone throw weights up into a bicep curl then passively drop them, letting gravity do the work on the way down? This type of momentum-driven exercise means that a huge amount of potential work is being missed out on. And by work, I mean the work we show up to do when we exercise: overloading the muscle so that we cause microscopic damage in muscle fibers that then spurs the body to build back new, stronger muscle. We spend equal amounts of time in the concentric/eccentric phases of contraction at Fierce45. That’s especially important because the eccentric phase of contraction (down in a lunge, out in bicep curls, those last two inches out in hero) are especially good at making us stronger.

How can I apply this in class?

Up-level every single class you take by staying more present in each move. Don’t let the eccentric contraction be a break where you allow gravity, cables, or springs to do the work for you. Hold on to the intensity you’ve built in the concentric phase – that burn in your biceps, along the smile of your seat, all along your core – and keep in through the entire movement. Challenge yourself to really control the descent in lunges, creating a little bit of your own resistance all the way down. This not only helps to fatigue the muscle, but encourages us to stay in our most active range of motion. Overall, that means less breaks, and more soreness. As coaches, we’ve been focusing on using eccentric contractions to challenge you more, so be on the lookout for those opportunities in class to get that sweet, sweet shake.

Instagram handle: @marieflaim

Spotify name: trainerflaim

Teaching schedule: 

Cherry Hills: 

Every other Sunday 8.30am/9.30am

Monday 5.30am/6.30am

West Wash Park: 

Friday 10am/11am/12pm

Sunday 4pm/5pm

How long have you been teaching at Fierce45?

I started at Fierce45 in the summer of 2019

Three words to describe your classes?

Positive. Inspiring. Fire. 

Who/what is your spirit animal?
Hummingbird 

Favorite workout/class music?

I like my beats fast and my bass down low. I will also get David Bowie into almost any playlist. 

Favorite move on the machine?

Carriage Sprinters lunge.  

What is your favorite thing about the Fierce45 community?

I love how supportive and inclusive the entire Fierce45 community is. 

Why do you love teaching at Fierce45?

I LOVE teaching at Fierce45 because it is truly an empowering and positive environment. I love working closely with our clients to help them feel successful and strong. 

Why do you love Fierce Movement as a method? 

I love the mindfulness and intention behind the method. Fierce45 has helped me to slow down, stay in the move, stay in the tension and become stronger; physically, mentally and emotionally. It’s been a game changer for me, and I am lucky to be able to share that with the entire Fierce45 community and beyond. 

Tell us a fun fact about you!
A song has to make me want to do the running man in my kitchen to be included in my playlists! 🙂

First class? Here are 5 Tips for Fierce45 First-timers

So, you heard about Fierce45 from your FierceFormerÔ-obsessed friend, or maybe you’re just looking to level-up your fitness routine in 2020, but you don’t know where to begin. We’ve gathered five of the best tips for first-timers from our coaches to help get you through your first class. You can also check out our Fierce FAQ: The Basics post for more info and a breakdown of what to bring and what to expect from your first class.

1.   Arrive early. Try to get to the studio 10-15 minutes early so you can get a rundown of the machine from your coach, and don’t forget your sticky socks! Grip socks are required for all Fierce45 classes. We sell them at the studio if you don’t own a pair!

2.   Grab a spot front and center. When you’re picking your machine, pick one towards the front, middle of the class. We know you’re new and probably want to hide out in the back corner, but grabbing a machine up front for your first few classes will help you see everyone get in and out of movements so you can get more familiar with the machine and the method.

3.   Don’t be afraid to modify. Don’t feel like you need to be able to do or get into everything. Modifications will help you build strength and perfect your form. Coaches would rather you listen to your body and do a modification correctly than form bad habits trying to do a movement that your body isn’t quite ready for.

4.   Go S-L-O-W. Every second counts. Move slowly and stay in each exercise one second longer than you think you can. Fierce MovementÒ is designed to consist of slow and controlled movements. You’re working one muscle group to fatigue at a time. Moving slowly engages your slow twitch muscles, which is a great way to burn fat. The slower you go, the faster you will see change.

5.   Embrace the shake. Your muscles will shake during class, but that’s GOOD. Shaking means change. When you’re new to Fierce and aren’t familiar with the machine or the movements, shaking can be intimidating. It can be hard to balance and control the movement of the exercise, but fight through it, safely. Use the black pole next to your machine or the padded handles on the front and back of the machine to help with balance. After a few classes, you will come to live for the shake.  

6.  Consider taking a private. A one-on-one class with a Fierce45 coach can help inform you where you are strong and where you may need to build strength in your body. You will learn some modifications in class, but it’s easiest to ask questions and learn what works best for you and your body when you are one-on-one.

Ready to get started? Click here to register and sign up for your first class!

We made it. It’s officially 2020! If you’re anything like us, you’re probably looking to make a few changes this year. Maybe you’re yet to set any goals or intentions for 2020, or maybe you set an intention but you’ve already given up on it. Whether you’re not quite sure where to start or you’ve already overwhelmed yourself with the things want to achieve, take a step back. Think about your year and pick just one intention, maybe even just one word to be your focus for 2020.

Instead of setting and forgetting a lengthy list of New Year’s resolutions, pick a theme for the entire year that can be incorporated into all aspects of your life, not just fitness and work, but relationships, home life and even finances. By choosing one intention, you can narrow your focus and zero-in on one thing, every day for the entire year.

Once you’ve set your intention, it’s also important to remember to be kind to yourself. You’re already setting yourself up for failure if you’re expecting nothing less than perfection from yourself. You’re going to have off days. Cut yourself some slack and give yourself permission to get back on track.

To help get you started, at each of our studios throughout January, there is an intention wall. Grab an intention card at the front desk and write your 2020 intention on it to add to the wall. Every time you come to class and see it, it can serve as a reminder of what you are working towards this year.

Need a little inspiration? Here are some of our intentions for 2020: Level up; Restore; Be more mindful; Minimize; Find my voice; Get outside my comfort zone; Do more things I love with the people I love.

Tell us, what is your 2020 intention?

Cheers to a new year of inspiring, challenging and lifting each other up in and out of class!