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  • 🎊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 🙂

  • ⏰ Fighting the Effects of Time Change on Your Body ⏰

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    admin

    Fighting the Effects of Time Change on Your Body

    Going from daylight saving time to standard time in the fall may be easier to adjust to than springing forward an hour, but the transition can still leave you feeling a bit jet-lagged. You gain an extra hour of sleep but your mind and body can still feel the negative effects.  But don’t stress! There are a few things you can do over the next week to make the transition a little easier. 

    Start adjusting your internal clock before the time change

    The transition from daylight saving time back to standard time can mean trouble falling or staying asleep because of the impact falling back has on your internal clock. A disrupted sleep schedule doesn’t just mean that you’re tired, it can also impact your concentration. Try staying up 30 minutes later than usual leading up to the time change and avoid sleeping in too late. Your body will thank you. 

    Soak up some sun

    With the sun going down earlier, try to catch some rays while you can. Sunlight will help you feel energized, so use it as a reason to take a walk on your lunch break, or split up your daily chores by walking the dog in the morning and running your errands in the afternoon. If you can’t get outside, find a window and soak up the sun while you can. 

    Exercise

    If you’re an early riser, stick with your workout schedule. As hard as those early mornings may be, hitting the FierceFormeräfirst thing can keep you on schedule and help your body adjust to the time change more quickly. Afternoon and evening workouts can also help. Moving your body helps improve sleep post-workout, which is where you will feel the biggest impact of going back to standard time.  

    You’re almost ready. Now all you have to do is set your clocks to fall back. Daylight saving time ends on Sunday, November 3 at 2:00 a.m. 

  • 😷 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! 🖤

  • 🌟OCTOBER COACH OF THE MONTH – ASH GUZMAN🌟

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    admin

    Instagram handle: @guzmanfamily
    Spotify name: ashguzman
    Teaching schedule: Monday 5:30/6:30 am (Cherry Hills), 8:00/9:00 am (Littleton), Thursday 8:30/9:30 am (Littleton), Friday 5:30/6:30 am (Littleton), 8:30/9:30 am (Cherry Hills)

    How long have you been teaching at Fierce45? 7 months

    Three words to describe your classes? Uplifting, Tough, Aligned

    Who/what is your spirit animal? My mom! She can plank for 5 minutes, no sweat!

    Favorite workout/class music? House + An unexpected song that makes you smile

    Favorite move on the machine? Plank to Pike

    What is your favorite thing about the Fierce45 community? The Fierce45 community is all about encouragement. We lift each other up and in that find the freedom to both push ourselves and modify based on what we need. Whether it’s a rough day or the best day, there’s a place for you. I love that.

    Why do you love teaching at Fierce45? The expectation of excellence. Being present in a place where everyone is doing their best. It’s amazing to see someone find an apparent limitation and push past it.

    Why do you love Fierce Movement as a method? I love the alignment focus. But, as a mom of four, more than anything I love that 45 minutes a few times a week will get you in the best shape.
    Tell us a fun fact about you! I have a background in show choir and musical theatre, so if you get to class early, you might catch me singing to myself!

  • 🏋🏿‍♀️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.

  • 🏵️SEPTEMBER COACH OF THE MONTH: CAITLYN FITZGERALD🏵️

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    admin

    @caitlynfitzz
    Spotify name: caitlynfitzz
    Teaching schedule: Monday 6/7a RiNo; Tuesday 5/6p Cherry Hills; Wednesday 730/1030a/12p Hilltop; Thursday 430p Hilltop; Saturday 830/930a Hilltop (Littleton TBD)

    How long have you been teaching at Fierce45? 3 months
    Three words to describe your classes? Humbling, empowering, rewarding
    Who/what is your spirit animal? Michael Scott
    Favorite workout/class music? House + heavy beats
    Favorite move on the machine? Kneeling sprinters
    What is your favorite thing about the Fierce4 community? Everyone is welcome always. We have good days and off days, and support each other through all of that and everything in between.

    Why do you love teaching at Fierce45? Every class is an opportunity to help someone discover their mental and physical strength, and to bring positivity to that class, to their day, to their week.

    Why do you love Fierce Movement as a method? Wherever life has you at that moment, you’ll leave class feeling mentally and physically stronger.

    Tell us a fun fact about you! I speak some French but don’t quiz me.

  • 💆‍♂️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. 

  • 🍂HOW TO HIT THE RESET BUTTON THIS FALL🍂

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    admin

    Just like that, we’re more than halfway through 2019. With a new season, the start of a new school year and the pending excitement for the coming holiday season, fall is the perfect opportunity to reflect and refocus on what you want to accomplish. Here are some of the ways we are hitting the reset button this fall.  

    Re-evaluate your goals and learn from what hasn’t worked for you 

    The best way to reset and get your goals back on track is to re-evaluate them and see what may have thrown you off of your game in the first place. We’ve all struggled with setting huge goals and giving up when we get discouraged, or setting out to do something like eat healthier, but not fully committing to meal planning. This fall, focus on setting smaller, attainable goals and making sure you are equipping yourself with everything you need for success.  

    Try something new 

    Sometimes we fall short of our goals just because how we are going about it is all wrong. Maybe you want to work out more, but you hate running, or you just can’t make an hour-long class fit into your already crazy workday. So why not try something new? We offer several Fierce Movement class formats, so there is a little something for everyone. Hit up our Lunch Crunch class for a quick, 30-minute, mid-day burn. Love cardio? Then Core + Arms + Cardio is made for you. Peep the Fierce schedule and find a class, or an approach, that works for you.   

    De-clutter 

    As you prepare to start spending more time inside during the winter months, de-clutter. De-clutter your house, your diet, and even your mind. Get rid of the old clothes piled up that you’ve been hanging into for months but haven’t worn. Purge your diet of processed foods, unnecessary sugars, and unhealthy fats. And, maybe consider taking a break from scrolling through Instagram envying everyone’s fabulous summer vacays. Clearing your mind and space may be just what you need to reenergize.  

    Get outside 

    Fall in Colorado cannot be beat. Get outside and enjoy the crisper weather. Getting outside will help keep you energized and focused even as the daylight starts to fade faster. Check out our events page for our upcoming outdoor events and come get your sweat on with us!  

  • 🐯FIERCE FAQ: THE BASICS🐯

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    Jessica Sharpe

    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.