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  • 🐯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.     

  • 🔥COACH OF THE MONTH: LEXIE URRATIO🔥

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    admin

    @lexieurratio
    Spotify name: Lexie Urratio
    Teaching schedule: Monday: 5:30/6:30/7:30a Hilltop, Wednesday: 5:30/6:30a RiNo, Thursday 4/5p Wash Park, and Friday: 8/9/10a Wash Park

    How long have you been teaching at Fierce45? About 6 months🤙🏼
    Three words to describe your classes? Challenging, fun as hell, Snoop-dogg
    Who/what is your spirit animal? Lisa Rinna! She kicks ass, takes names and never apologizes for being herself
    Favorite workout/class music? Rap, trap, edm remixes – really anything with a strong/funky/makes me want to dance beat
    Favorite move on the machine? Twisted glider… challenging AF!

    What is your favorite thing about the Fierce4 community? There is so much support/ challenge/ love and it all comes from a place of wanting each other to succeed and grow!
    Why do you love teaching at Fierce45? The list is endless to be honest. I love my fellow coaches and clients who show up each day ready to work harder than the day before. I love the concept of the method, burning out each muscle group is so intelligent and really does get you quick results. It is so rewarding to see my clients grow, and above all, it is so FUN! I really do have a blast each time I get on the mic!

    Why do you love Fierce Movement as a method? It is so damn effective! Because we focus on burning out each muscle group thru slow & fast twitch fibers, you will never “plateau” … you will only get stronger and continue to see results.

    Tell us a fun fact about you! I can recite every line in “Bring it on”. Its really more of a talent than a fact 😜

  • 💤SLEEP: THE KEY TO POST-WORKOUT RECOVERY💤

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    admin

    You’re prepping a presentation for work, the dog is whining for a walk, kids need homework help, and you booked a 6 a.m. Fierce class with your favorite coach. There never seems to be enough hours in the day to get it all done, and more often than not, it’s your sleep that gets cut short.  

    You may typically power through your Fierce Movement® class or even your entire day on minimal sleep, but not consistently logging enough shut-eye can lead to some serious health concerns. Aside from not having the physical or mental stamina to make the most of your time at work, with your kids or at the gym, chronic sleep deprivation has also shown an increased risk of depression, obesity and seasonal illnesses like a cold or the flu.  

    On the flip side, getting enough sleep can help you feel alert and focused, elevate your mood, and of course, help you crush your next Fierce class. The most significant part of recovery after a long day or a hard workout is rest.  

    So, how much sleep do you actually need? 

    Much like hydration and calorie intake, the amount of sleep needed for everyone is different.  

    According to the National Sleep Foundation, following these steps is one of the easiest ways to figure out just how much sleep your body needs:

    1. Starting with the general sleep recommendation for your age group. The National Sleep Foundation recommends the following sleep ranges:   

    • Younger adults (18-25): 7-9 hours

    • Adults (26-64): 7-9 hours

    • Older adults (65+): 7-8 hours

    2. Pay attention to how you feel on different amounts of sleep. How productive are you? Do you start to get brain fog around 3 p.m. or are you alert and focused all day? Assessing how you feel throughout the day, and even keeping a sleep diary can help you find your sleep number sweet spot.  

    3. Make better sleep a priority. Just like that early morning meeting or hitting an afternoon Fierce class, make getting good sleep a must-do on your to-do list. Creating a relaxing bedtime routine, sticking to a sleep schedule, and/or cutting back on caffeine are all ways to prioritize better sleep so that you can catch the ZZZs you need.     

    Fierce sleep = Fierce fitness 

    – Fierce Family Member, Courtney Brunkow

  • 🏆COACH OF THE MONTH: NAOMI GAENG🏆

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    admin

    @ naygaeng
    Spotify name: naynaymichelle
    Teaching schedule: new schedule in the works! For now… Monday 7/8am WWP, Thursday 1pm Lohi starting July 11th, Sunday rotations at WWP 10:30/11:30am

    How long have you been teaching at Fierce45? 2.5 years
    Three words to describe your classes? Core, challenging, fun
    Who/what is your spirit animal? Kim K
    Favorite workout/class music? Remixes
    Favorite move on the machine? Forearm plank crunch
    What is your favorite thing about the Fierce4 community? No question, for me it’s the people.
    Why do you love teaching at Fierce45? I love to be a part of people working hard to achieve their personal goals. The people who show up day in and day out make Fierce the amazing place that it is, everyone comes to work hard and I’ve made great friends along the way.

    Why do you love Fierce Movement as a method? Even 3.5 years after doing the method myself I’m still challenged with every class I take.
    Tell us a fun fact about you! Fun but embarrassing… even though I’ve learned 3 languages besides English, I can’t speak any fluently 🙈

  • 🍳FIERCE FUEL: WHAT SHOULD I EAT BEFORE FIERCE45®?🍳

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    admin

    Food is fuel, and that fuel is vital to making the most out of the Fierce45® burn. But some options are better than others. Fierce Movement™️ is a calorie blaster, with a big focus on core, and we want you to feel strong and energized for the entire 45 minutes! The best way to power up before your next class is with a protein-packed snack to help your muscles fire and carbohydrates for sustained energy.

    So, what should you eat before you find that Fierce shake?

    Hard-boiled eggs: Eating a hard-boiled egg, or two, before your workout gives you just the right mix of protein and fat for enough pick-me-up to power through and stay focused during your workout.

    Cheese and crackers: Grab a little bit of cheese for some protein and pair with a handful of your favorite whole-grain crackers.

    Berries, bananas, apples: Fresh fruit is rich in carbs and will give you the energy you need to power through your workout. Indulge a bit and add some nut butter or a few mixed nuts for an extra boost of energy.

    Protein bars: Go for a whole-food variety instead, like a Luna Bar or an RXBar. (Be mindful of those sugar-packed options.)

    Yogurt: Regular or Greek yogurt are both excellent options. Regular yogurt is higher in carbs, while Greek yogurt is mostly protein. Again, bee mindful of those varieties high in sugar.

    Everybody is different, so pick what works best for you. Be sure to give yourself enough time before class to digest. Eating a snack 15-30 minutes before class will help ensure that you are feeling energized heading into your workout, instead of sluggish.

    Fuel up, embrace the shake, and let your Fierce side shine!

  • 🐆COACH OF THE MONTH LAUREN SCHULTZ🐆

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    Jessica Sharpe

    Instagram handle: @losho_
    Apple Music: @losho_Soundcloud: @laurschultz
    Teaching schedule: 
    Monday’s @ RiNo 4&5 PM // Tuesdays @ RiNo 8, 9, 10, 11 AM // Thursday’s @ LoHi4,5,6,7 PM // Friday’s @ RiNo430 & 530 PM
    How long have you been teaching at Fierce45?  June 2017 (Re-hired October 2018)
    Three words to describe your classes?Inspiring, fun, challenging AF

    Who/what is your spirit animal?  Leopard
    Favorite workout/class music? Core + Arms + Cardio classes and Yoga SculptMusic: HOUSE MUSIC, duh!!!!
    Favorite move on the machine?  Side plank (back carriage, of course) 

    What is your favorite thing about the Fierce4 community?  My favorite thing about the Fierce 45 community is that it provides a fun and safe environment to challenge, therefore change yourself. I love to do things that get me out of my mental and physical comfort zone, and Fierce gives me a place where I can push those boundaries every day. I’m humbled every time, every workout❤️.
    Why do you love teaching at Fierce45? I love teaching at Fierce 45 because I get to connect with people on a level that’s so different than just teaching a class or a workout. Everyone who walks through the doors is ready to work hard and to be able to have the opportunity to push them to work a little harder, believe in themselves a little more, and have them leave the studio a little stronger than when they came in is an indescribable feeling. The students are why I teach 1100000009999 million%.
    Why do you love Fierce Movement as a method? I love the Fierce Movement as a method because the workout is like no other. The core strength you build on the machine simply cannot be matched. It’s really amazing to be able to teach a workout that you truly believe in! It makes my job easy and fun.
    Tell us something fun about yourself: I just learned how to do a headstand this year!!!!

  • 🚰MILE HIGH HYDRATION: WHY IT’S SO IMPORTANT🚰

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    Jessica Sharpe

    Our love for the Mile High City runs deep, and it has a lot to do with the 300 days of sunshine we see each year. While you’re out having fun in the sun, it’s easy to forget to stay hydrated, but Colorado summers are no joke. Between the scorching temperatures and high altitude, it’s not only essential to consume enough fluids for your overall health, but also to maximize the benefits of Fierce Movement® – and your other fave summer activities.

    If you’re still not convinced, here are four more reasons to imbibe in some extra H20 this summer:

    ENERGY

    Water helps deliver crucial nutrients throughout your body to boost energy levels. Staying hydrated can give you more energy and also help alleviate headaches, drowsiness, body aches, and elevate your mood. If plain old water doesn’t do it for you, toss in a squeeze of lemon or a flavored water additive that can give you some electrolytes for an added energy boost.

    WEIGHT LOSS

    Getting enough water throughout the day can aid in getting rid of the last of your winter weight. Drinking water can help you feel full longer without adding any extra calories. It’s also not uncommon for some people to mistake thirst for hunger. If you’re still feeling hungry and you just ate, try drinking a glass of water, or eating some foods with high water content—like watermelon, cucumbers, celery or peaches.

    DETOX

    Summer in Colorado isn’t quite summer without enjoying a warm patio night with good food and good drinks. Hydrating, especially after a night out, can help flush toxins out of your body faster, making hitting up your local happy hour a little more forgiving on your body.

    GLOW

    Your self-care Sunday may not be complete without all of your skincare creams and elixirs, but one of the best ways to get that summer glow? Yup, you guessed it, HYDRATE! When your body is hydrated, your skin is hydrated, and that is the best defense against aging. So, drink up, Fierce fam.

    The recommended amount of water to stay hydrated is eight glasses per day, but that can vary based on activity and how much time you spend in the heat outside (not to mention the Colorado altitude). So, make the most of our beautiful state this summer and hit your hydration goals! I mean, who doesn’t want a health boost, an increase in your energy, and a healthy glow all thanks to a bit of H2O?

  • 🤰🏽FIERCE MAMAS: THE BENEFITS OF FIERCE MOVEMENT™ FOR PRENATAL AND POSTPARTUM FITNESS🤰🏼

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    admin

    The average labor is nearly eight physically and mentally exhausting hours long. You wouldn’t try to run a marathon without any training or preparation. So, why wouldn’t you dedicate the same level of preparation and training to childbirth?

    There are many options for pre and postnatal fitness, but Fierce Movement® and the Fierce45® community offer a unique combination of physical and emotional support that can prove invaluable during what can be both the most beautiful, yet most challenging time of your life. Here are some of the top benefits of Fierce45® that we most commonly hear from our mamas and mamas-to-be.

    Community

    The Fierce community is special. You can feel the support of the community whether you’re pregnant or not, but you realize just how vital that support is after you’ve had a baby. Postpartum for many women can mean being in a mess of the overwhelming unknown and hormones that are all over the place. As a part of the Fierce Fam, you genuinely feel seen, supported, and strong as a mom or a mom-to-be.

    The Fierce Wrap

    Besides giving up tequila, the Fierce Wrap is the best thing you can do for your body before, during, and after giving birth. The Fierce Wrap, inspired by Bloom Method founder, Brooke Cates, is the intentional contraction of your transverse abdominis. Once you learn how to engage the Fierce Wrap effectively, you can make it part of your daily routine, anytime, anywhere. The Fierce Wrap not only helps you protect and strengthen your deep abdominal muscles during pregnancy, but it can also help you heal and re-strengthen your core following birth and bring a whole new level of core awareness to any other workouts or even just your day-to-day activities.

    Pregnancy and postpartum workshops

    Knowing how to safely and effectively move your body pre and postnatal can help you feel strong and supported, help ease some of the typical aches and pains of pregnancy, and help heal your postpartum body. That being said, there are some guidelines to follow to keep your Fierce45® workout as safe and effective as possible during and after pregnancy. In our pre and postnatal workshops, you will be armed with knowledge on how to effectively engage the Fierce Wrap and maintain the safest and best alignment on the machine during and after pregnancy. Check out our schedule for our upcoming workshops.

    Fierce Little Ones

    Three of our studios, LoHi, Littleton and North Boulder, offer childcare for little ones ranging from 3 months to 16 years. Located on-site, Fierce Little Ones offers mamas a safe, stimulating childcare option for their little ones. All childcare staff members are trained and vetted to give new moms peace of mind while they take 45 minutes for themselves.

    Every pregnancy is different, and while many women can take advantage of the benefits of Fierce Movement®, it is important to consult your doctor about whether or not it is safe to continue a workout into pregnancy.

    -Fierce Mama Courtney Brunkow

  • 🐢COACH OF THE MONTH: SARAH G🐢

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    Jessica Sharpe

    Instagram handle: sarahbgodley

    Spotify name: Sarah Bash Godley

    Teaching schedule: Littleton Monday 6,7, 8:30 am, Cherry Hills Thursday 8:30, 9:30 am, Littleton Friday 8:30 & 9:30 am and WWP Wednesday 5:30, 6:30, 7:30 am starting in June

    How long have you been teaching at Fierce45? Since November 2018

    Three words to describe your classes?  Challenging, Empowering and Fun

    Who/what is your spirit animal?  Sea Turtle

    Favorite workout/class music?  Depends on the mood, some days call for hip hop, others EDM. I also love old school remixes and good old rock and roll. Favorite move on the machine?  Heavy Carriage LungeWhat is your favorite thing about the Fierce4 community?  The Fierce community has sparked so much positivity in my life. I love the connections and friendships I have made through Fierce.

    Why do you love teaching at Fierce45? I love connecting with people and empowering them to be their best self. Knowing that I get to be a part of so many peoples health and wellness journey is an honor. I love knowing that I can help someone feel both mentally and physically strong. It makes me so happy when clients leave class feeling accomplished and empowered.

     Why do you love Fierce Movement as a method? I love what Fierce Movement has done for me both physically and mentally. No other method leaves me with that badass feeling of strength and community at the end of each class. It is what kept me coming back as a client and pushed me to want to be a Fierce Coach. I love that Fierce Movement is low impact, hard every time and always FUN! Tell us a fun fact about you! I love spending time with friends and family and traveling the world. My husband and I backpacked for six months after we got married and we have been to six of the seven continents.

  • 💪🏾FAST + SLOW TWITCH MUSCLE FIBERS💪🏿

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    admin

    Have you ever heard a coach say the term “fast with” or “slow twitch” muscles fibers during class? Then immediately thought, huh? Well, you are not alone.

    Your body has two basic types of muscle fibers: slow twitch (Type 1) and fast twitch (Type 2). As the name implies, slow twitch muscle fibers are designed to do sustained work for an extended period of time – think long distance runner. Fast twitch fibers are for quick, explosive movements designed for short term movements – think of a sprinter. Each muscle in your body has both types, but in different proportions based on the primary function of that muscle. For example, the muscles of the neck and back that help to sustain your posture and keep you upright all day without getting tired are primarily slow twitch fibers.

    Muscles like your gastrocnemius (probably the muscle you picture when you think of defined calves) and your biceps are fast twitch. When fast twitch muscles get stronger, they get bigger! Think of our sprinter again. To perform quick, explosive work, fast twitch muscle fibers build more contractile proteins to provide a stronger and faster contraction. These muscles are mostly superficial, and focusing on fast twitch work is excellent if you’re trying to get big and buff.

    Slow twitch muscle fibers may get a little bit bigger, but they primarily strengthen by getting more efficient. Our body grows more blood supply to them, and they build more mitochondria (I know y’all remember the powerhouse of the cell from high school biology!) so that they have more of the supplies they need to do sustained work. These muscles tend to be our deeper postural muscles that surround our joints and provide all-day protection and stability.

    FierceMovement is designed to target slow twitch muscle fibers with slow, slow work focused on retaining tension against resistance in the muscle but never using momentum. That way, we force slow twitch muscles to fight for 45 minutes without ever turning the work over to our fast twitch muscles.

    Why is this such a big deal to use at Fierce45? GREAT QUESTION! The fact that these muscles get stronger and more resilient but not (a lot) bigger is how we’re able to build long, lean muscles that make a visible change in our body’s exterior. However, that’s hardly the most crucial part – strengthening slow twitch muscle fibers provides stability and delays fatigue in our body in a way that is truly functional in the real world. Fierce45 clients step off the machine and go out into the world as stronger and less injury prone skiers, runners, parents, professional football players, climbers, and dancers.

    -Reagan Ruppard (Fierce Coach)