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FierceMovement™

  • ⛱️✨ 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.

  • 🍉😎 June Client Spotlight: Diana and Alma Ortiz 😎🍉

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    Jessica Sharpe

    This month, we celebrate twins Alma and Diana Ortiz as our June Client Spotlight! Since the very beginning of the Westminster studio, Alma and Diana have been an incredible part of the studio community. Their energy, positivity, and dedication consistently light up the Westminster studio and inspire both clients and coaches alike. Through their commitment, hard work, and supportive presence in every class, they have helped create the welcoming and motivating environment that makes the Fierce community so special. The entire management team is incredibly grateful for everything Alma and Diana bring to the studio each week. Their consistency, strength, and enthusiasm do not go unnoticed, and it has been amazing to watch their journeys over the last few months.

    1. How long have you been coming to Fierce45?

    • Alma – Since day 1 of the Westminster studio opening!
    • Diana – I’ve been coming to Fierce for almost 2 months now, and it’s honestly become one of the best parts of my routine.

    2. What is your favorite move on the machine?

    • Alma – My favorite movement on the machine is definitely a heavy carriage lounge.
    • Diana – My favorite move on the machine is for sure a plank to pike. I used to hate it, and now I just love it!!

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

    • Alma – Fierce has had such a positive impact on my life. It has helped me develop discipline and consistency in my exercise routine, which has made me feel stronger both physically and mentally. I also love how energetic and motivating the classes are. The environment encourages me to keep learning, improving, and pushing myself to grow every time I attend.
    • Diana – Fierce has impacted me in so many ways, not just physically but emotionally too. I had been searching for a workout place that made me feel comfortable, motivated, and genuinely happy to show up, and Fierce became exactly that for me. It’s become my happy place. Every class helps me clear my mind, feel stronger, and motivates me to keep showing up for myself.

    4. Why do you choose Fierce over another workout?

    • Alma – The energy of the coaches and the mind/body connection in each movement is why I choose Fierce over another workout.
    • Diana – I choose Fierce over other workouts because it never feels like something I’m forcing myself to do. The environment, the instructors, and the way I feel after every class make it easy to keep coming back. It’s one of the few workouts that makes me feel stronger both mentally and physically.

    5. Tell us a fun fact about you!

    • Alma – Sometimes the only thing stronger than my desire to stay in bed is my fear of the class cancellation fee 😂
    • Diana – A fun fact about me is that I used to see working out as something I had to do, and now it’s become something I genuinely enjoy because of Fierce ❤️

  • 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.

  • 🩵🌟 may New York Spotlight: christina 🌟🩵

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    Jessica Sharpe

    We’re beyond excited to celebrate Christina as our May Client Spotlight! Christina brings a fearless “let’s try it” attitude to every single class. Whether it’s tackling a new move or leaning into that extra burn, she’s always up for the challenge—approaching it all with a smile and a positivity that lifts everyone around her. Her energy is contagious, and it truly makes every session better. Her consistency, determination, and openness to growth are what set her apart. Christina shows up ready to push her limits, have fun, and get stronger each time she steps into the studio. Since joining us on day one in October 2024, she’s been such an important part of our community. We’re so grateful to have you with us, Christina—you embody what it means to be Fierce! 🩵

    1. How long have you been coming to Fierce45?

    I’ve been coming to Fierce since October 2024. I bought the 2-week unlimited pass and have been hooked since.

    2. What is your favorite move on the machine?

    My favorite move is either back lateral lunge or any leg move off the back.

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

    The workout has had a positive impact because it gives me strength and a sense of accomplishment. It’s also a supportive community that keeps me motivated and coming back each week. 

    4. Why do you choose Fierce over another workout?

    I like this workout over others because no 2 classes are ever the same, and it never gets any easier. It’s always challenging. 

    5. Tell us a fun fact about you!

    I’ve had 3 spine surgeries resulting in a fully fused spine and rods. After my last surgery 10 years ago, I didn’t know how much flexibility I’d still have or if I’d be able to return to this type of workout. But here I am… in the studio 3 days a week and very thankful for that!

  • 🌸 april New York Spotlight: daniela 🌸

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    Jessica Sharpe

    This month, we are beyond excited to celebrate Daniela as our Client Spotlight for April! 🌟  From the very beginning, she has been an integral part of the community, joining on October 7, 2025, as one of the founding members at the Mt. Kisco studio. Her commitment has been evident since day one, consistently showing up with focus, strong form, and an uplifting, positive energy that enhances every class. Over the past several months, her dedication has been especially inspiring. Even while seven months pregnant, she continues to show up, challenge herself, and move with remarkable strength and determination. Her ability to prioritize her health while maintaining such grace and resilience is truly empowering. She brings a steady, motivating presence to the studio, and her energy leaves a lasting impact on both clients and instructors alike. The community is stronger because of her, and it simply wouldn’t be the same without her. ❤️

    1. How long have you been coming to Fierce45?

    About a year and a half! One of your first members 😍 

    2. What is your favorite move on the machine?

    Plank to Tabletop

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

    I love going to the studio and moving. It’s 45 minutes that I can focus without outside noise, and being there with everyone focused as well is motivational.

    4. Why do you choose Fierce over another workout?

    I always feel good when I leave Fierce! Even when the workouts are challenging, there’s always positivity in the class that we push through.  

    5. Tell us a fun fact about you!

    I am 7.5 months pregnant, and it’s been so fun seeing other baby bumps in the class too! 

  • 🍀March New York Spotlight: Maggie🍀

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    Jessica Sharpe

    This month, we are beyond excited to celebrate Maggie as our Client Spotlight for March! 💛🌟  From the very beginning at Fierce45® Mt. Kisco, Maggie took a chance on the studio and has been a steady, inspiring presence ever since. She shows up ready for whatever the workout brings, moving with intention, incredible form, and a smile that never fades. Her consistency, kindness, and positive attitude don’t go unnoticed — they elevate the energy in the room and help set the tone for the entire community. The space is brighter and stronger because of her, and Fierce45® simply wouldn’t be the same without her.  

    1. How long have you been coming to Fierce45?

    I started coming to Fierce in November 2024!

    2. What is your favorite move on the machine?

    Heavy platform lunge or kneeling back platform crunch

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

    Everyone in class is working hard alongside each other, which makes it such a positive and motivating environment. It’s been even more special getting to share that experience with my friend Jenna. Taking class together has turned into one of our favorite ways to spend time together. Fierce has become a place where I am able to clear my mind, challenge myself, and walk out feeling stronger.

    4. Why do you choose Fierce over another workout?

    I was a collegiate lacrosse player, so I was used to intense cardio and heavy weight training. I wanted something totally different that would challenge me in new ways, and Fierce does exactly that. It pushes me physically and mentally, and no two classes ever feel the same!  

    5. Tell us a fun fact about you!

    I spent two summers living and working on Block Island. I’m happiest near the beach!!

  • ❤️‍🔥february New York Spotlight: Julia❤️‍🔥

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    Jessica Sharpe

    This month, we are beyond excited to celebrate Julia as our Client Spotlight for February! 🖤🤩  We are endlessly proud of Julia and so grateful for her presence in our studio! Julia’s energy and strength, both in and out of the studio, are truly inspiring to all of us. We’re especially grateful that she took a chance on Fierce45 🤩  

    1. How long have you been coming to Fierce45?

    I have been coming to Fierce45 since late spring/early summer, around May or June. It’s been such a consistent part of my routine ever since. 

    2. What is your favorite move on the machine?

    My favorite move on the machine is either Russian Twists or Carriage Kneeling Crunch!

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

    Fierce45 has given me 45 minutes of my day that I truly get to take just for myself. It’s become such an important form of self-care for me, something that supports both my mental and physical health. It helps me feel grounded, and I leave class feeling stronger. I have also loved being able to bring friends with me, which makes class even more fun and motivating!

    4. Why do you choose Fierce over another workout?

    I appreciate that Fierce is challenging without feeling overwhelming. I don’t leave class completely drenched in sweat or with my heart rate through the roof, but I still know I am getting a great workout. It allows me to really slow down, be intentional, and activate muscles I wouldn’t normally target.  

    5. Tell us a fun fact about you!

    I love fashion, so I always try to make sure my workout outfits coordinate, especially with my grip socks. It makes getting dressed for class fun! 

  • ❄️✨ december New York Spotlight: Suzanne ✨❄️

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    Jessica Sharpe

    This month, we are beyond excited to celebrate Suzanne as our Client Spotlight for December! We are endlessly grateful for Suzanne’s presence, energy, and the way she effortlessly makes every single visit brighter. Her humor, brilliant sarcasm, and quick wit are truly unmatched. Suzanne has this magical ability to make everyone around her smile, whether she’s trying to or not. And her love for Doechii is iconic. A whole personality trait we fully support! Suzanne brings her own sparkle, her own vibe, and we’re just lucky we get to experience it.

    1. How long have you been coming to Fierce45?

    Since June 2025

    2. What is your favorite move on the machine?

    Child’s pose “on deck” bc that means class is almost over, joking…so not joking! On a more serious note, I am motivated by the people around me, so I like lawn mower or any move when the whole class is in sync, and you can see it in the mirrors.

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

    Fierce has positively impacted my life by improving my health — keeping me moving, and making me stronger. It has also instilled a discipline in me to keep trying even when my body wants to quit.

    4. Why do you choose Fierce over another workout?

    I’ve never been able to motivate or commit to any type of gym or exercise regimen before. Fierce is the only place that keeps me coming back –  the instructors are great, the music is energizing, the vibe is open, and I always feel like I can just be me.

    5. Tell us a fun fact about you!

    A fun fact about me, which I think most of the instructors already know, is that I’m not a fan of exercising so being the client spotlight is a bit surreal and humbling. And isn’t it ironic….don’t you think?

  • 🍂 november New York Spotlight: jennifer 🍁

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    Melissa Williams

    Jennifer’s bright spirit, warm heart, and unwavering positivity never go unnoticed. She shows up not just with strength and dedication, but with the kind of sweet uplifting energy that lights up the room. Her smile is contagious and her kindness is genuine! Thank you for being such a vital and cherished part of our Fierce45® family.

    1. How long have you been coming to Fierce45?

    Since June 2025 (but it feels like longer in the best way possible)!

    2. What is your favorite move on the machine?

    Plank to Pike and Sprinters!

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

    I was a huge fan of barre when we lived in the city and love being back in a studio on a regular basis since we moved up to Chappaqua. The energy is amazing and I leave every class excited to come back for the next one. I am having so much fun being part of the Fierce community!

    4. Why do you choose Fierce over another workout?

    I am challenged in a different way each time and appreciate the full body workout it provides while being low impact!

    5. Tell us a fun fact about you!

    I’ve run 10 marathons!