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Jessica Sharpe

  • 🔥COACH OF THE MONTH: MARIE FLAIM 🔥

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    Jessica Sharpe

    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! 🙂

  • 🙌5 TIPS FOR FIERCE45 FIRST-TIMERS 🙌

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    Jessica Sharpe

    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!

  • 🧐WHAT’S YOUR 2020 INTENTION?🧐

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    Jessica Sharpe

    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!

  • 🎿FIERCE ON THE SLOPES🎿

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    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.

    SQUAT.jpg

    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.

    Skater.jpg

    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.

    Heavy Carriage Lunge.png

    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.

    Twisted Plank to TT.jpg

     

  • 🙏PRACTICING GRATITUDE: WHY GIVING THANKS YEAR-ROUND IS GOOD FOR YOUR HEALTH

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    Jessica Sharpe

    Many people will spend this week thinking of all of the things they have to be thankful for. Taking some time out to count your blessings on Thanksgiving is important, but cultivating gratitude throughout the rest of the year can have a huge impact on your health and overall quality of life.  

    In fact, scientific research has shown that having an attitude of gratitude makes you happier and can even improve your physical health. So, where do you start? 

    Practice being mindful

    A good first step can simply by mindfully and intentionally practicing gratitude while you’re doing your daily activities. When you walk into the studio and slip on your sticky socks, take a moment to be grateful for what your body is able to do on and off of the machine. Tell your coworker or your spouse how much you appreciate them. Nothing is too small to be thankful for.  

    Start a gratitude journal

    At the end of the day, after you’ve mindfully practiced what you are thankful for, keep track by writing down all of those positive thoughts. If you don’t have time to journal every day, carve out some time weekly or monthly to put pen to paper.  

    Give back

    Volunteering or giving back to the community is a great way to start a gratitude practice. Helping others can make you more thankful for and aware of the things that you may take for granted. If you’re looking for a way to give back in our community, check out Urban Peak. The organization is a local non-profit in Denver that helps homeless youth. Proceeds from our donation-based Thanksgiving Day classes at all studios are benefiting the organization. You can sign up here.  

    We’re grateful for you, Fierce Fam! Have a Happy Thanksgiving! 

  • 🎊10 EASY GOALS TO ACCOMPLISH TO SEND 2019 OUT WITH A BANG🎊

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    Jessica Sharpe

    There are six weeks left before we close out the year, and the decade. What?! We know. If you’re anything like us, you probably still haven’t gotten to a few of your 2019 resolutions. The countdown to 2020 may already be on, but it’s not too late to cross some accomplishments off of your list this year. 

    From your health to your finances and friendships, there are plenty of easy goals to set and achieve before year-end to send 2019 out with a bang and get a head start on a productive 2020. Here are 10 small things you can do to tackle some unfinished business and start 2020 off on the right foot: 

    See the Doc for Your Annual Physical – Improved health is at the top of many resolution lists every year. An annual physical will help you see where you are and where your health can improve next year. 

    Register to Vote – Next year is a big election year. If you’re not already registered, register to vote before the end of the year.  

    Give Back – There is never a shortage on ways to give back to your community, especially this time of year. Find an organization or project you’re passionate about and donate your time or money to the cause. Your contribution, no matter how small, can and will make an impact.  

    Register as an Organ Donor – If you’re struggling to think of ways to give back, one quick and easy way to support members of your community is by registering to be a donor on your driver license or online.  

    Read a Book – Even if you don’t have a lot of extra time to read, commit to reading one short book by the end of the year. It’s a great way to learn something new and add some adventure into your life.  

    Call a Friend You Haven’t Talked to in While – We all get busy and forget to check in on the people we love. As you head into 2020, commit to nurturing the relationships that are important to you.  

    Self-Fitness Challenge – This time of year can be especially challenging to get to the gym. Stay motivated and tap into your Fierce competitive nature by challenging yourself, or a workout buddy to a short fitness challenge. Can you hit 21 Fierce45 classes in 30 days?

    Drink More Water – Drink at least eight glasses of h20 a day. Staying hydrated is important to stay healthy and helps you maximize the benefits of Fierce45 and any other activities you love.  

    Do a Digital Detox – Set down your iPhone for a few days, a week, or even a month. Spend that extra time with family and friends, or enjoying some Colorado winter sunshine.

  • 🏆 NOVEMBER COACH OF THE MONTH – LINDSEY 🏆

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    Jessica Sharpe

    Instagram handle: @lelinza

    Spotify name: lindsalee

    Teaching schedule: Wednesdays at Hilltop 8:30/9:30am and Thursdays at RiNo 4:30/5:30pm

    How long have you been teaching at Fierce45? About two and a half years

    Three words to describe your classes? Intense, Pplifting, Fun

    Who/what is your spirit animal? The upside down smiley face emoji 🙃

    Favorite workout/class music? Deep house & techno all day baby! 

    Favorite move on the machine? Sprinter’s lunge 😈

    What is your favorite thing about the Fierce45 community? Whether you’re a coach or a client, everyone is in it to support & inspire one another to be their most badass self. From day one, I’ve felt welcomed and encouraged at Fierce, which is a huge reason why I wanted to coach and offer that to others. I sometimes refer to the FierceFormer™ as the “The Great Equalizer” (since it’s challenging for, yet accepting of everyone), and I think it’s a nice metaphor for what our community offers: support to grow, but also praise for just being you and working with what you got.

    Why do you love teaching at Fierce45? I quite honestly have a lot of fun when I teach! I like to create a vibe, an intensity, and an experience – even if it’s only for 45 minutes, and especially if it involves a lot of me dancing around and making bad jokes. 

    Why do you love Fierce Movement as a method? I was getting a bit burned out from running and my prior forms of strength training, so Fierce Movement was such a godsend for my body. I love how it’s *still* so challenging after 3 years, and I love how I feel after class (strong, but jello-y, if that makes sense). Beyond just a physical workout, Fierce Movement helps me practice mental resilience & intentionality, so I always feel more aligned & present when I leave.

    Tell us a fun fact about you! I’m also a yoga teacher – so occasionally, I can be zen… sort of 🙂

  • 😷 Five Ways to Stay Healthy This Cold and Flu Season 🤒

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    Jessica Sharpe

    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! 🖤

  • 🏋🏿‍♀️CROSS-TRAINING WITH FIERCE TO UP YOUR FITNESS GAME🏋🏻‍♀️

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    Jessica Sharpe

    Whether you’re a ski bum, yogi, an avid cyclist or running addict, it can be a struggle to find the perfect the right cross-training routine. There is no denying that cross-training will improve your physical fitness level, keep you injury-free, and help maintain balance and fun, so why choose Fierce as your cross-training option? Well, we are glad you asked!

    Fierce Movement® is the perfect complement to any cross-training or regular fitness routine. One of the many reasons our clients are obsessed with Fierce is its ability to incorporate cardio, strength, endurance, body composition, and flexibility into every move. Simply add Fierce Movement® into your regular fitness routine a couple of times a week and watch your fitness game improve.  

    Why athletes love Fierce for Cross-Training 

    Athletes at any level tend to perform a lot of repetitive movement while they are mastering their craft. Doing the same movement over and over again in your fitness routine can create a barrier in gaining muscle, thus making your progress plateau. Incorporating other effective forms of training, like Fierce45®, into your regimen will help with overall endurance, stamina, and increase muscle growth. 

    Fierce Movement® was born through the acknowledgment of the pitfalls of high-impact, repetitive workouts, and the damaging effects such movements can cause on the body. The Fierce method challenges your body by combining the strength-building components of weight lifting with the low-impact techniques of traditional Pilates. 

    The Benefits of Fierce for Cross-Training 

    • Fast recovery: By performing slow-twitch muscle movement, instead of your typical fast-twitch muscle movement, your recovery time speeds up, ultimately allowing you to cross-train and still get right back to doing your favorite activity.

    • Low impact: Fierce45® classes are tension-based, which means there is little to no impact on your joints. But with the ability to add 8 – 150 lbs. of resistance, you can still see the same muscle gain benefits you would see in higher-impact workouts like weight lifting.

    • Increased stability: Using a type of muscle activation called co-contraction—which means that muscles all around the joint are working at the same time instead of one at a time—the stability around your joints improves and makes them less prone to injury.

  • 💆‍♂️SELF-CARE SEPTEMBER💆🏽‍♀️

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    Jessica Sharpe

    It’s Self-Care September, which means it’s the perfect time to ‘treat yo-self.’ Whether you are a long-time self-care advocate, or simply trying to get into a routine, taking time for yourself is crucial. Self-care isn’t selfish.  

    We know you’re busy. Taking time for yourself each week doesn’t have to take up an entire Sunday or break the bank to make an impact. Here are some ideas for small changes you can make throughout your week to help you get your self-care on: 

    Self-care for your mind is just as important as self-care for your body. Even if you make taking care of your body a priority, whether it’s through exercise, diet or even the occasional massage, it’s likely that you’re neglecting to take care of your mind at the same level. It can be as simple as a five-minute daily meditation practice, journaling, or checking in on your emotional wellbeing. If that’s not for you, start by focusing on and enjoying the mind-body connection that each Fierce45 class offers. Each low and slow squat, plank-to-pike, and hero challenges your focus and concentration, in turn helping you slip into a meditative state; thus building your mental strength.

     Set a weekly appointment with yourself. Put a self-care appointment on your calendar and treat it as importantly as you would a meeting with your boss. We know life gets busy, and it’s easy to let self-care be the first thing that gets canceled when life happens. If you start creating boundaries and prioritizing set time for yourself, the people in your life will also begin to respect your me-time.

     Say no more and don’t apologize for it. There is never enough time in the day to get everything done, and there is always something that goes unattended or something that you always seem to neglect. Find a way to make time for what is important, like self-care. Start saying no to more things and yes to more YOU! You don’t need to be at every happy hour. That client email can wait until tomorrow morning. And it’s okay if your kids eat school lunch. 

    Start consistently putting yourself at the top of your to-do list. Self-care isn’t something that only happens when you’ve reached full burnout status. You have to start by taking care of yourself to be the best friend, partner, boss, parent, or employee you can be.