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Fierce Movement™

  • 🎂🎈🥳 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

  • 🤰🏽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

  • MORE FIERCE, LESS INJURIES

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    admin

    We’re back with a second q&a with our resident physical therapist and Fierce Movement coach, Rachel Carter, for this week’s blog. Fierce45 is a great option for rehabbing post injury and to help you stay injury free! Find out why below…

    Q: How does this method prevents injury/helps recover injury?

    A: Fierce Movement employs a type of muscle activation called “co-contraction”.  That means that muscles all around the joint are working at the same time as opposed to one at a time.  That by nature improves the stability around your joints and makes them less prone to injury. Furthermore, because we move slowly through a controlled range of motion with very specific alignment we train our slow twitch muscle fibers to activate first and these deeper, smaller muscles provide even more stabilization to our joints.

    Q: What are some common injuries you see at Fierce Movement? What are some great modifications for these injuries?

    A: I don’t see many injuries caused by Fierce Movement, typically in my clinic i will clients who have pre-existing mechanical or postural issues that become exacerbated by exercise (and likely would have with any other form of exercise.). Some of these include tight and stiff upper trapezius muscles, cervical (neck) strain, and hip flexor tendonosis.  Our awesome coaching staff is well educated on modifications for these injuries, so make sure you communicate with them! The best thing to do is stay in alignment and focus on the appropriate muscle activation.

    Q: How can Fierce Movement be used to rehab injuries?    

    A: Well, I can speak from experience here-  2 years ago, I had knee surgery.  I had been doing Fierce Movement for about a month beforehand.  I decided to my own rehab on the machine and was back at it (with appropriate modifications) 2 weeks post-op. My strength gains amazed me — I mean, come on, this is part of MY JOB as a PT, and I was soon stronger than I have ever been in my life.

    Q:What is your best advice on how to stay injury free?

    A: I give a whole workshop on this topic specifically, but in a nutshell, I would say these are the most important things:

    -Don’t overload too quickly.  If you haven’t been to class in months, don’t expect to do 5 classes a week without paying for it.  Like ANY form of exercise, you have to ease back in.

    -Rest! This is just as important as any other training parameter.  Your body needs time to heal and rebuild after a workout.  If you do 2 or three classes in a row, make sure you take a day off following.

    – Good nutrition: think anti-inflammatory eating, Whole 30, Paleo. Do your research and test it on your own body.  Research is proving that eating this way dramatically improves health and function and prevents disease.

    -Hydrate:  80-100 ounces of water at our altitude is a must. 

    -Don’t ignore a nagging ache or pain-  talk to you coach for recommendations and get it checked out by a PT, chiro, body worker, etc.