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  • ⛱️✨ July New York Spotlight: Anna ✨⛱️

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    Jessica Sharpe

    As one of Fierce45’s very first members, Anna Yu has been an important part of the community since day one, and we are so excited to celebrate her as the client spotlight for the month of July. Her confidence, strength, and form have continued to grow with every class, reflecting her dedication, consistency, and hard work. We couldn’t be prouder of everything she’s accomplished! 💫 Beyond her incredible progress, she brings such a warm and positive energy to the studio. Her kind demeanor, genuine smile, and encouraging presence brighten every class and make the Fierce45 community even stronger. We’re so grateful to have her as part of the Fierce family and can’t wait to see all she’ll continue to achieve. 🩵

    1. How long have you been coming to Fierce45?

    I have been going to Fierce45 since November 2024.

    2. What is your favorite move on the machine?

    I love plank to pike.

    3. How has Fierce made a positive impact on your life?

    Fierce has given me a community with great energy and a workout that I’ve become completely addicted to.

    4. Why do you choose Fierce over another workout?

    Fierce is challenging, fun, and unique. The coaches are incredible at giving clear direction, and they always have the best playlists.

    5. Tell us a fun fact about you!

    I was a flight attendant for 10 years! I started with a domestic airline before moving to an international airline, where I worked on direct flights to Hong Kong.

  • Why Heavy Resistance Training At Fierce45® Is One Of The Best Things You Can Do For Your Brain

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    Jessica Sharpe

    At Fierce45®, our high-intensity, resistance-based Pilates workouts challenge far more than your muscles. The heavy resistance training performed on the FierceFormer® can provide powerful cognitive and mental health benefits that extend far beyond the studio.

    According to an article published by Harvard Health Publishing, regular exercise can directly improve memory and thinking skills by stimulating physiological changes in the brain. Exercise increases heart rate, promotes blood flow to the brain, and encourages the growth of new brain cells and neural connections. Researchers have also found that exercise can help improve mood, reduce stress, and support better sleep — all essential components of cognitive function.

    Resistance Training Supports Cognitive Function

    While cardio often gets the spotlight for brain health, resistance training is increasingly being recognized as equally important. Heavy resistance training requires concentration, coordination, body awareness, and control — especially during slow, intentional movements like those used in Fierce45® classes.

    Every time you move through a challenging sequence on the FierceFormer®, your brain and body are working together simultaneously. You are recruiting stabilizing muscles, maintaining balance, controlling tempo, and focusing on proper alignment. This constant mind-body connection stimulates neural pathways that help improve:

    • Focus and concentration
    • Memory retention
    • Coordination and motor control
    • Reaction time
    • Mental resilience

    At Fierce45®, the resistance is intentionally designed to push your muscles to fatigue safely and effectively. That challenge doesn’t just strengthen your body — it demands mental engagement from start to finish.

    Exercise Can Improve Mood and Reduce Stress

    One of the most immediate brain benefits members notice after class is improved mood. Exercise triggers the release of endorphins and other feel-good chemicals that help reduce stress and anxiety.

    Harvard researchers note that physical activity can also decrease inflammation and stimulate the release of growth factors in the brain that support healthier brain cells and new blood vessel growth. Over time, this can contribute to better cognitive performance and emotional well-being.

    Many Fierce45® clients describe class as their “mental reset” for the day. For 45 minutes, you disconnect from distractions and focus entirely on movement, breath, and strength. That intentional focus creates space to decompress mentally while building physical confidence.

    Heavy Resistance Training Builds Mental Toughness

    The Fierce45® method is designed to challenge you. Slow movements, long holds, and progressive resistance require grit, patience, and perseverance. That challenge builds more than physical strength; it builds mental toughness.

    Pushing through muscle fatigue teaches discipline and resilience that often carry into everyday life. Members frequently report feeling more confident, energized, and mentally capable outside of the studio because of the consistency and determination they build inside it.

    Brain Health Is a Long-Term Investment

    Exercise is one of the most powerful lifestyle tools available for supporting healthy aging and cognitive longevity. Research continues to show that consistent physical activity may help reduce the risk of cognitive decline as we age.

    At Fierce45®, we believe fitness should strengthen every aspect of your life, not just your body. Our resistance-based workouts are designed to challenge your muscles, sharpen your focus, elevate your mood, and empower your mind.

    Your strongest muscle might just be your brain.

    Ready to experience the benefits for yourself? Book a class at Fierce45® and discover how powerful resistance training can transform both body and mind.

  • How Fierce45 Maximizes Your Workout Through Eccentric + Concentric Training

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    Jessica Sharpe

    At Fierce45, every movement is intentionally designed to make the most of your 45 minutes. One of the biggest reasons our workouts feel so effective? We strategically balance both eccentric and concentric muscle contractions throughout every class.

    While these terms may sound technical, understanding them helps explain why Fierce45 delivers such an intense, efficient, and results-driven workout without high-impact movement.

    What Are Eccentric and Concentric Movements?

    According to a recent article from the Cleveland Clinic, muscles work in different ways during exercise depending on whether they are shortening or lengthening under tension.

    Concentric Movements = The “Working” Phase

    Concentric contractions happen when your muscle shortens as it produces force. Think:

    • Pressing the carriage out
    • Standing up from a squat
    • Lifting into a bridge
    • Pushing through a lunge

    This phase is often associated with:

    • Power
    • Strength
    • Muscle activation
    • Explosive control

    Eccentric Movements = The “Resisting” Phase

    Eccentric contractions happen when the muscle lengthens under control. Examples include:

    • Slowly lowering the carriage back in
    • Controlling the descent of a squat
    • Lowering from a bridge
    • Returning from a lunge with resistance

    The Cleveland Clinic notes that eccentric training helps improve:

    • Muscle control
    • Tendon strength
    • Endurance
    • Injury prevention
    • Muscle growth through increased time under tension

    In simple terms, the “lowering” portion of a movement is just as important as the “lifting” portion.

    Why This Matters at Fierce45

    At Fierce45, we don’t rush through reps.

    Our resistance-based Pilates programming intentionally emphasizes:

    • Slow, controlled movement
    • Constant tension
    • Full range of motion
    • Tempo changes
    • Time under tension

    That means your muscles are working during BOTH phases of every movement — not just the “hard” part.

    The Fierce45 Difference: Resistance in Every Direction

    Unlike traditional workouts that often focus heavily on the concentric phase, Fierce45 utilizes spring resistance to challenge you eccentrically and concentrically at the same time.

    When you press the carriage away, your muscles contract concentrically.

    When you resist the springs pulling the carriage back in, your muscles immediately switch into eccentric control.

    That continuous resistance creates:

    • Deeper muscle fatigue
    • Increased muscle fiber recruitment
    • More efficient strength gains
    • Greater muscular endurance
    • Better joint stability

    And because the resistance is smooth and low impact, you get all of these benefits while being gentler on the joints.

    Why 45 Minutes Is Enough

    One of the biggest misconceptions in fitness is that workouts need to be long to be effective.

    At Fierce45, intensity comes from:

    • Precision
    • Resistance
    • Tempo
    • Minimal rest
    • Continuous muscular engagement

    Because we maximize both eccentric and concentric work during every set, your muscles spend more time under tension in a shorter amount of time.

    Research highlighted by Cleveland Clinic explains that eccentric movements can generate significant force and muscle recruitment when performed slowly and with control. That’s exactly why our signature slow shakes happen — your muscles are being challenged through every inch of movement.

    It’s Not Just About Feeling the Burn

    The goal isn’t simply to make class hard. It’s to train smarter.

    Balancing eccentric and concentric movement helps create workouts that improve:

    • Functional strength
    • Stability
    • Mobility
    • Endurance
    • Muscle definition
    • Athletic performance

    And because eccentric control is especially beneficial for tendon strength and injury prevention, this style of training supports longevity in your fitness journey as well.

    The Bottom Line

    At Fierce45, every second counts.

    By combining slow eccentric resistance with powerful concentric movement, our classes create an incredibly efficient, full-body workout that challenges muscles from every angle — all in just 45 minutes.

    It’s not about doing more reps.
    It’s about making every rep work harder.

  • Why Heavy Resistance At Fierce45 Works 💪🏼💪🏾

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    Jessica Sharpe

    At Fierce45, we talk a lot about resistance — and for good reason. Those heavier springs and slow, controlled movements aren’t there to make class harder “just because.” They’re intentionally designed to help you build strength, increase lean muscle, improve bone health, and create long-term physical resilience.

    Science consistently shows that resistance training is one of the most effective forms of exercise for improving overall health and muscle function — and training with meaningful resistance matters.

    Resistance Training Does More Than Build Muscle

    According to research published in the Current Sports Medicine Reports, resistance training can improve:

    • Lean muscle mass
    • Resting metabolic rate
    • Bone density
    • Insulin sensitivity
    • Cardiovascular health
    • Functional movement and balance
    • Confidence and overall quality of life

    The study found that just 10 weeks of resistance training increased lean body mass while also improving metabolism and reducing body fat. Researchers also noted that strength training helps combat the natural loss of muscle mass that occurs with aging.

    At Fierce45, our resistance-based programming is built to challenge muscles through time under tension, slow eccentric movement, and progressive overload — all key drivers of muscular adaptation.

    Why “Heavy” Resistance Matters

    There’s a common misconception that Pilates should always feel light. While lighter resistance has its place, research shows that heavier resistance training is especially effective for improving strength and preserving muscle function over time.

    Studies on resistance training in older adults found significant improvements in muscle strength and muscle size, even in populations over age 75.

    That matters because strength is directly connected to:

    • Injury prevention
    • Bone health
    • Joint stability
    • Posture
    • Longevity
    • Everyday movement quality

    At Fierce45, increasing resistance appropriately helps create the mechanical tension muscles need to adapt and grow stronger. That’s why your coach may encourage you to add more spring tension or challenge yourself with slower movement patterns instead of racing through reps.

    Strength Without High Impact

    One of the biggest benefits of the FierceFormer is that it allows for heavy resistance training in a low-impact environment.

    Traditional heavy lifting can sometimes place excessive stress on joints when performed improperly. Our machine-based resistance system allows members to safely challenge muscles while maintaining control, alignment, and stability.

    This combination of:

    • Heavy resistance
    • Slow tempo
    • Constant tension
    • Controlled movement

    creates an incredibly effective strength-building workout without the pounding impact of many traditional fitness modalities.

    Muscle Is About More Than Aesthetics

    Building muscle isn’t just about appearance. Muscle tissue plays a major role in metabolic health, movement efficiency, and healthy aging.

    Research shows resistance training can:

    • Improve glucose control
    • Support healthy cholesterol levels
    • Increase bone mineral density
    • Enhance mobility and independence later in life

    In other words: strength training is one of the best investments you can make in your future self.

    The Fierce45 Difference

    At Fierce45, we combine:

    • Progressive resistance
    • Functional movement
    • Core-driven stability
    • Time under tension
    • Low-impact training

    to create workouts that are challenging, sustainable, and rooted in science.

    So the next time your coach tells you to “go heavier,” know there’s a reason behind it. Those shakes, slow pulses, and heavy springs are helping you build strength that extends far beyond the studio.

    Your future self will thank you.

  • 🎂🎈🥳 a decade of FIerce – founder’s spotlight 🎂🎈🥳

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    Jessica Sharpe

    We are kicking off our Fierce45 10 Year Anniversary with an interview with our Founder, Torrey Newman:

    Fierce started many many years before it actually opened…..I always knew that I would have my own business at some point. I was always an entrepreneur even starting at a young age. I used to set up lemonade stands and sell sweatshirts decorated with puff paint at our neighborhood shopping center! The spark that truly launched Fierce came through a daily meditation practice. I was teaching yoga and taking some time to figure out what I wanted to create and I stumbled onto this new type of Pilates…..I fell in love! I knew that I could take this type of workout and make it my own and moreover create a studio space and environment that would be welcoming, non judgmental, open and inspiring to everyone!

    I’m excited for the future of Fierce45 as we launch into a few new markets this coming year. We will continue to grow at our own pace insuring the highest quality of standards. I just want to continue to have a positive impact of our community – through mental and physical strength and setting intentions with those two things- the sky is the limit.

    1. What are a couple of your favorite memories? SO SO MANY! The coach trainings, the photo shoots, the holiday parties and so many Fierce babies!
    2. What do you hope clients get out of Fierce? Most of all a warm and welcoming community of potentially life long friends! A stronger body and mind of course. And perhaps even on a greater scale we truly make an impact on someone’s life.
    3. Where do you want to see it go for the next ten years? I would love to see Fierce grow to be a brand that people can count on – a brand that grows but in a smart way without hurry and without losing our quality. 
    4. What is one word to describe what Fierce means to you? Family!
    5. Your favorite move on the machine. Fierce crunch – with a ball and block and weights : ) 

    My hope is that through the challenging physical work that Fierce classes offer, each person has the opportunity to observe their internal dialogue—and, if needed, shift how they speak to themselves. We are often so hard on ourselves and so critical. My wish is that, even for brief moments, we lift ourselves up and believe in our own strength. The more we practice that in class, the more it carries over into our everyday lives. Maybe, over time, we create a more positive and loving world between our own ears—a practice of radical self-love. – Torrey Newman

  • 💜 National Eating Disorder Awareness Month 💜 with Fierce Founder – Torrey Dill

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    Jessica Sharpe

    In honor of Eating Disorder Awareness Month, we want to highlight our Fierce45® Founder, Torrey Dill, and allow her to courageously share her story and a big reason behind her start of Fierce.

    Let’s work toward removing the stigma and shame around Eating Disorders! Together we can bring more awareness to such an unfortunately prevalent issue in our society. One way we can help is to talk about and be vulnerable about our experiences. The more we/I can open up and share my own experience it helps me to process my own issues and in tern help others; I hope!

    Fierce45 is a SAFE and non judgmental space. From the get go that was my intention. You don’t need to be a certain size or look to fit in with us! Whatever you are going through we are here as a community to help and support. Criticism and judgment and control are the backbones of many Eating Disorders and Fierce45 can help truly relinquish those internal dialogues by forcing a level of presence and grace and surrender if one is open to it. For me and what I hope for others is that for example: during a challenging exercise practice noticing the thoughts in your mind and if you aren’t saying nice things to yourself try to replace that thought with one that is UPLIFTING and nice and supportive! The more we can practice this shift of internal dialogue the easier it becomes in all situations : ) 

    – Torrey Dill