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By: Arnica Lande

After a year that has passed far too quickly and a constant search for a future not ruled by COVID, it can be especially challenging to live in the present. Sometimes it’s too uncomfortable to sit with our current reality of plans constantly interrupted by a positive COVID case and a fear that comes with every sore throat. There are ways to combat these feelings though; gentle reminders we can give ourselves and daily choices that help us better cope with stressful situations. During turbulent times when so much feels out of our control, what we do have control over is how we react to situations, the choices we make to “show up” for ourselves, and the empathy we have for ourselves and others.  

• Be kind to yourself. When you hear yourself speaking negatively, pause and ask if that’s how you really feel. Is it something you would ever say out loud to someone else? If not, then you shouldn’t be saying it to you, either. If we can create a habit of catching the negative thoughts when they start, we begin to rewire the way we interact with negative thought patterns and can ultimately replace them with positive ones.  

• Be kind to others. When we start by giving love to ourselves, it makes being kind to others much easier. In a world that’s so polarizing, it is bold to be empathetic. The simple act of trying to understand someone else, even when we don’t agree, can help to eliminate negative feelings that may be contributing to a need to escape or a loss of control.  

• New year, new mindset. The New Year is a perfect time to reframe your mindset. Set an attainable goal, or even better, a series of goals, that can’t necessarily be derailed by COVID. While resolutions often crumble several months into the new year, a concrete, simplified, quantifiable goal can provide motivation that will hold you accountable and leave you feeling in control.  

• Choose movement. Moving your body will boost endorphins and leave you with an elevated sense of self. Often, it helps to clear the head and feel more grounded. Taking a Fierce45 class also allows us to practice working through stressful situations so that we can better handle stress in other areas of life. If you’re currently on a class pack or take classes at Fierce through Class Pass, consider increasing your workouts with an 8 class per month membership, currently $22 for the first month (promo code 2022 at checkout, terms and conditions apply). Finding consistency in your weekly routine is key to building sustainability and will leave you feeling accomplished, taking control of your life.  

Remember, whatever changes you choose to make as we enter 2022, they don’t need to happen all at once. In fact, it’s just about creating small habits over time which lead to lasting change. In an already overwhelming world, there’s no need to add more stress. The simple steps you pursue should make your daily life a little easier to navigate, leaving you feeling in control.  

This month we are featuring Fierce friends, Jenn and Chantel who inspire and encourage each other both inside the studio and out! They truly embody our core values of positivity, community, and challenge, and we are lucky to have them as part of this Fierce crew. They visit all 5 studios and are truly a pleasure having in class.

1. How long have you been coming to Fierce45?

   Jenn – I took 3-4 classes in 2019 and started attending regularly in June 2021.

   Chantel – Since June 2021!

2. Favorite move on the machine?

   Jenn – I have a lot favorites but my current and the one I’m determined to conquer is Devil’s Ladder.

   Chantel – Love/hate relationship with the plank to tabletop! It truly challenges me.

3. How has Fierce made a positive impact on your life?
   Jenn – Fierce challenges and inspires me to work harder to better myself both physically and mentally. I leave each class with a sense of gratitude for what I learn and that my body allows me to be active.

   Chantel – Fierce has given me routine and stability in life. I feel that after every class my mood is boosted and I am motivated to take on the day!

4. Why do you choose Fierce over another workout?

   Jenn – Fierce is the only workout/ass-kicking I’ve ever looked forward to receiving. I love the method, the environment, the loud music – all of it! I also appreciate that I’m able to modify exercises for injuries while continuing to gain strength and confidence.

   Chantel – I have done traditional Pilates and I always felt like it wasn’t enough. With Fierce, you get the traditional Pilates with a twist!

5. Tell us a fun fact about you!

   Jenn – I’m OBSESSED with dogs! 🐾

   Chantel – I own a Med Spa in Lone Tree! Roma Med Spa 😊🙌

This month we are celebrating another one of our OG coaches! Bettina has been serving up kick-ass classes at Fierce for almost 7 years and we appreciate all of the energy, hard work, and dedication she brings to our community. We are so lucky to have her on our coaching staff.

Instagram handle: _bahteena

Spotify name: bvaccarello

Teaching schedule:

• Wednesday – HT – 6am/7am

• Thursday – WWP – 5:30am/6:30am

• Surprise Subs

1. How long have you been teaching at Fierce45?
   7 years in February! I’ll rep that “OG” title for as long as I can.

2. Three words to describe your classes.

   Challenging. Motivating. Energetic.

3. Favorite move on the machine?

   ALL CORE. All of it. If I had to choose, probably Hover Crunch.

4. What is your favorite thing about the Fierce45 community?

   The friends I’ve made that have become family and the incredible connections with our clients – marriages, babies, life changes, THE WORKS! Also, when I’m in class and everyone is doing exceptionally hard shit that forces me to do hard shit and leaves no room for excuses.

5. Why do you love teaching at Fierce45?

   Even after all this time, I still walk into our studios and get inspired by our clients. From the marathon runners to athletes to pregnant mama’s well into their third trimester to new mama’s getting back at and taking time for themselves to the men who hate it so much they love it and to the new clients for trying something so ridiculously hard. Our clients are the real MVPs in so many ways and I’m honored to know you all.

6. Tell us a fun fact about you!

   I am 150% obsessed with everything BravoTV (and I’m not ashamed).

7. Besides Fierce45, what are 3 of your favorite things?

   Tequila. Wine. Traveling (+ my husband)

We are so thankful Melissa has been part of this coaching staff for 6 YEARS and we are thrilled to be celebrating her this month. She is a true ray of light in this community and she creates a fun vibe in all of her classes. She will have you laughing through class and if you are tall, Melissa always has your back on the perfect adjustments to make. Book into her class and help her celebrate 6 years of coaching at Fierce!

Instagram handle: melissa.dundas

Spotify name: melissaadundas 

Teaching schedule:

LoHi Tue 11 AM & Noon

WWP Wed 10:30 AM amped & Noon 

LoHi Thursday 8,9

LoHi Saturday 730, 830, 930 AM

1. How long have you been teaching at Fierce45?

   6 years + 2 months (September 2015 TT group)

2. Three words to describe your classes.

   Fun, thoughtfully designed, energizing

3. Favorite move on the machine?

   Elevated back floor lunge

4. What is your favorite thing about the Fierce45 community?

   That I get to know the individuals in our community! I love the friendships & supportive relationships we’ve developed.

5. Why do you love teaching at Fierce45?

   I love teaching at Fierce45 because the workout is consistently challenging, restorative & sustainable, AND the Fierce45 Team & our Client community are my FAMILY (the kind you actually WANT to spend your time with…).

6. Tell us a fun fact about you!

   I had cosmetic surgery when I was a little kid! I got my Dad’s ears, so my parents had otoplasty done on me at age 5.

7. Besides Fierce45, what are 3 of your favorite things?

   My two dogs, Monty & Rex

   Red wine & dark chocolate

   My husband Chris

By: Arnica Lande

For a few months in early 2020, the world as we knew it shut down, and some valuable lessons were learned. With nowhere to go, we were giving our bodies more rest and nourishment than they may have experienced in a long time. We had deeper conversations with loved ones we could no longer see daily. We reconnected with old friends we’d nearly forgotten about. Forced to take a step back from our day-to-day routines, we found value in small comforts previously taken for granted. Coming up nearly two years later, many are back and working harder than before the COVID pandemic. With the holiday season approaching, everything from seasonal markets to brick and mortars is sure to be overrun with shoppers aiming to support local and beat any shipping delays from ordering out of state. All that to say, we likely aren’t slowing down again any time soon. However, staying grounded on a daily basis is one of the most important things we can do. With the impending stress of the holidays, make it a goal to take 45 minutes each day to take care of yourself and ensure you enjoy the seasonal celebrations.  

Find a pocket in your day to devote to you – not work, family, or anyone else – just you. Whether it be in the morning before the rest of the house wakes up, after putting the kiddos to bed, or on your lunch break, find what works best and then block it out on your calendar like you would do any other meeting or obligation. Budgeting time in your day shows you, along with everyone else in your life, that you understand that your happiness and well-being matter. Not only can it help the way you interact with others and handle challenging situations, but it sets a precedent for those around you in their understanding of your needs. There will always be items on your “to-do” list, but taking time for you should always be first, especially when the prospect of holiday plans looms and along with it, your stress levels.  

We know that exercise reduces the production of stress hormones such as adrenaline and cortisol and increases endorphins, chemicals that benefit mood and decrease pain, but there are other benefits to taking 45 minutes of movement for yourself, too. A recent New York Times article states that the sweet spot for a longer life expectancy lies between 30-45 minutes of daily activity. So, give the gift of a fun workout and a longer life this holiday season with a Fierce45 gift card! Not only are you supporting a local Denver, women-run, and woman-owned company, but you’re giving a gift of a stress release, a mood booster, and a longer lifespan to go with it.   

As loved as the November and December months are, they are equally daunting with the added financial and scheduling stressors. Budget 45 minutes daily for yourself now and embrace the holiday season on your terms. Gift the gift of Fierce to a friend (or maybe ask Santa for yourself!), and recognize that when you give to yourself first, it’s a lot easier to not only give to others but be present in all holiday celebrations and everything that comes with them.   

By: Arnica Lande

As we enter November, the lure of the holidays is ever present. With higher COVID vaccination rates, Americans are ready to gather once again to embrace loved ones and give thanks for the simple privilege of celebrating in person rather than over computers and phones. We’ve learned a lot while living through a pandemic, so there’s even more to be grateful for this year, particularly a newfound understanding of the importance of cherishing quality time together. While a lot of us are fortunate enough to have families and the resources to give thanks in style (hello stuffing, wine, and a cozy bed to pass out in after the festivities), there are many Americans who don’t have similar access and support. This month, consider giving back to your community, especially those who need it most. Denver has many different opportunities – with little to no time commitment – that will make someone else’s holiday season a little brighter. Here are just a few: 

• Sign up for the Gratitude Challenge at Fierce45! During the month of November, take 12 classes in 30 days, all for a great cause. It’s $10 to sign up and 100% of proceeds are donated to Urban Peak, a nonprofit organization that helps homeless youths, whether you complete the challenge or not. If you do take all 12 classes, Fierce45 will double the contribution to $20, so either way it’s a win! If you plan on taking classes this month, this is a simple way to give to an organization while doing something you planned to, anyway. Sign up in-studio by scanning the QR code on the Gratitude Challenge flyer, or check out our website: https://www.fierce45.com/gratitude-challenge.  

• Take a Fierce45 Donation class on Thanksgiving morning. Each studio will be running classes, free to sign up with a suggested donation of any amount. Again, all proceeds benefit Urban Peak. Follow along on our Fierce45 Instagram for information on how to donate, even if you can’t attend on Thanksgiving Day! 

• Donate a Turkey through Denver Rescue Mission and their Operation Turkey Drive. They have volunteer opportunities if you prefer helping in-person, or you can contribute a dollar amount if you’re short of time. A super simple and quick but effective way to give back on the holiday! 

• Not interested in eating Turkey on Thanksgiving? Then donate $35 to save one from Farm Sanctuary. There, you can symbolically ‘adopt’ a Turkey and know that your aid goes to helping provide for rescued Turkeys. They even have a quiz you can take to see which rescued farm turkey is most like you, because hey, turkeys have feelings too! 

• Check out Food Bank of the Rockies. With a simple donation of $1, you can help provide meals for 4 families. 

• Share the love with those who you love! At Thanksgiving, Friendsgiving, or really any event this upcoming holiday season, choose an organization that everyone attending can donate to. You can even collect donations to simplify and give to an organization in one chunk. This can be a great way for everyone to give back that’s simple and only requires one person in charge to lead the effort. 

Most of us are incredibly lucky that we don’t have to think about the cost of an overindulgent meal, or that we can safely gather with our loved ones near and far to celebrate. For a lot of people, that isn’t the case. The pandemic has provided a new and deeper meaning to the word “gratitude”, forcing us to slow down and cherish the quality time we spend with family and friends.  There is even more to be thankful for this season, so whether it be through your workout classes you already have scheduled, a weekend volunteer opportunity, or simply a minute of your day donating a small amount to a good cause, consider giving back to others in the community this season so they can experience the joy of what many see as a small comfort.

This month we are celebrating a dedicated Wash Park member, Leigh. our coaches truly look forward to seeing her smiling face on the machine each week and we are so lucky to have her part of this fierce community!

1. How long have you been coming to Fierce45?

   I joined Fierce45 in August 2020.

2. Favorite move on the machine?

   My fav move on the machine is the Flying Tabletop and any moves in the arms series.

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

   Fierce helps me start my day off feeling strong and grounded.

4. Why do you choose Fierce over another workout?

   I choose Fierce45 because it kicks my ass every time!

5. Tell us a fun fact about you!

   A fun fact about me is I am the co-founder of the local lifestyle brand, be hippy. Be Hippy is all about living the life you love and spreading positive vibes…I feel Fierce45 is very aligned with that state of mind as well!

This month we are highlighting one of our OG members. She has taken over 500 classes and never ceases to amaze us with the strength she brings to each class she attends. She truly embodies all things Fierce and we are thrilled to highlight her this month.

1. How long have you been coming to Fierce45? 

   Almost 6 years

2. Favorite move on the machine? 

   Double trouble bungee or anything core off the back. Hard. Every. Time. 

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

   There’s a meme at RiNO, that sums it up: “I don’t feel my ____ when I’m at Fierce.” For me that is STRESS.  I have to pay attention to myself for 45 minutes, pushing, balancing, breathing. For 45 short minutes, that act of paying attention is the most generous thing we can give ourselves.  I don’t stress for 45 minutes and it is amazing. I also need to be a part of a community, in all that I do. Whether being pregnant or living through a pandemic, I always find a connection with the Fierce Fam, with a coach, or with a classmate, and I feel supported and stronger, and more accepting of being me.  

4. Why do you choose Fierce over another workout? 

   This workout is the single best workout to prepare for living an active life in Colorado.  It is physically hard, mentally challenging, and different every time. Just like climbing a mountain. It is also 45 minutes and basically available 24/7, which is critical in my world.  

5. Tell us a fun fact about you! 

   I saved my own life 8 years ago.  Go get a mammogram, ladies! 

We are thrilled to welcome Ellyse to our Management Team as Director of Human Resources and Hilltop Studio Manager! She already brings so much light and fierce energy to this community.

Instagram handle: @ellysenajdek 

Spotify name: Okay this is hilarious – so when I created my Spotify account I didn’t realize you couldn’t edit your username later so it’s literally @m9dd46fyff1fepc06qeijk6rx. I honestly wish I was joking because people can never find me on here! 🤣

Teaching schedule:
Monday: 9 + 10am Hilltop
Tuesday: 11am + Noon Hilltop + 6:30pm WWP 
Wednesday: 8:30 + 9:30am RiNo + 4:30pm WWP 
Thursday: 11 am + Noon Hilltop 
Friday: 9 + 10am Hilltop 

How long have you been teaching at Fierce45?: 

7 fun & inspiring months! 

1. Three words to describe your classes?:
   Challenging, but doable 💪

2. Favorite move on the machine?:
   I have too many to count! But the ones that always get me shaking are Back Carriage Lunge & Heavy Lateral Lunge for legs and I always love a Hinged Mtn Climber or Heavy Seated Torso twist to keep those obliques on fleek ✨

3. What is your favorite thing about the Fierce45 community?:
   The way the coaches and clients in this community have truly transformed my life! In January 2019, my friend Nicole took me to my first Fierce45 class 4 months before my wedding with the intention, at the time, of getting my ass in shape after many years of living a sedentary lifestyle. I thought I would surely give it up after those 4 months, but Fierce inspired me to be my best self physically, mentally, and emotionally and continuously pushed me out of my comfort zone, so I never stopped. Fast-forward 2 1/2 years and I quit my day job to work at Fierce full time because this workout and the Fierce community has changed my life in so many impactful ways that I developed a deep desire to share it with those around me. I love being a part of the Fierce community and I’m so excited to do something I love every single day!

4. Why do you love teaching at Fierce45?:
   Having the opportunity to be a positive influence on someone else’s day is extremely inspiring and something I am so grateful for. Coaching allows me to fill up my cup, even on my worst days when I feel my cup is empty. Nothing makes me feel as energized as teaching a challenging class with hard-hitting house music – other than taking class myself!

5. Tell us a fun fact about you!:
   My maiden name is Ellyse Perry and back when Googling yourself became a thing, I searched my name and found that there’s a famous Australian cricket player with the exact same name and spelling as me! She’s also blonde so I was often mistaken for her on the internet. Don’t believe me? Look it up!

6. Besides Fierce45, what are 3 of your favorite things?:
   That’s tough because Fierce is definitely in my typical top 3! I’d have to say 1) my dogs Scooter & Koda 2) brunch complete with bacon & a Bloody Mary or two 😉 3) watching Bravo TV shows with my husband, Eric – we’re big Below Deck, Vanderpump Rules, and Southern Charm fans in this house!

By: Arnica Lande

After over a year of isolation, disengaged from regular routine, social distancing as much as possible, and hiding behind masks to protect ourselves and each other, a return to what used to be is both desired and dreaded. Summer offered a glance into what was and could be in a post-pandemic society, but the state of the world took a turn as the Delta variant spread and the nation continued to open up. Many companies solidified a work-from-home status while previously postponed events were rescheduled. The millennial dream of remote work life has been achieved as a new norm, but like in any new world order, new rules are required also. According to a Microsoft study, Americans are working 10% more now than they did pre-pandemic. Whether it’s due to a downsized labor force or the ability to work wherever, whenever, and therefore more often, there seems to be a collective feeling of overwhelm right now, or dare we say, burn out? By setting boundaries, having empathy, and sorting priorities, we are better able to combat overwhelm and live our lives feeling grounded and energized.  

It may be easier said than done, but it is crucial to prioritize you and your needs first. By filling up your own cup and having empathy for yourself and all that you do, you can better support and provide for those in your life that need you. Finding moments throughout the day, be it a five-minute coffee break outside, 30 minutes for lunch that takes you away from your desk, or a 7pm Fierce45 class, making space for yourself will allow you to show up in other areas so you don’t feel completely depleted of energy at days end without having invested any of it into yourself. Never underestimate the power of stillness, either. When we spend so much of our days either on the go physically and/or mentally, pulling back and learning to be comfortable in stillness can be challenging but extremely rewarding. Whatever you do, don’t wait for the time to find you; make pockets of space in your day that allow you to move forward feeling energized and taken care of.  

Once you prioritize yourself, learn to set boundaries and be okay with saying “no”. Understanding what the most important tasks and people are in your day to day can help set limitations in your life that without might be causing stress and burnout. It’s a good thing to want to help your family and grow in your career, but by saying no to things that may cause you more energy expenditure in areas less important than others, you not only save your sanity, but you empower yourself to build a sustainable lifestyle and avoid feeling overwhelmed.  

You are more important than all the tasks that fill up your days, and the only way you can show up for everything and, more importantly, everyone in your life that needs you, is by taking care of you first. It’s like they say on flights, “Secure your own oxygen mask before others”. By doing this we can move from a place of stability, confidence, and grounding so that we have enough energy to be our best selves.