🎉 Castle Rock Studio opening next month! Learn More 🎉

Select Location

Edit

PRICING
BOOK NOW

high intensity pilates

  • Why Heavy Resistance Training At Fierce45® Is One Of The Best Things You Can Do For Your Brain

    ·

    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 😎🍉

    ·

    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 ❤️

  • 🔥☀️ June New York Spotlight: Nazi ☀️🔥

    ·

    Jessica Sharpe

    We’re beyond excited to celebrate Nazi as our June Client Spotlight! We still remember the day she walked in for her first studio tour, and watching her journey since then has been truly incredible. With every class, Nazi has grown more confident, stronger, and more comfortable in her practice. Her form has become absolutely stellar, a true reflection of the dedication and hard work she brings into every session. Beyond her physical progress, it’s her warm smile, positive attitude, and uplifting energy that make such a lasting impact. She brings a special presence into the room that lifts those around her and makes our community even stronger. We’re so grateful to have Nazi as part of the Fierce45 family. Thank you for showing up, putting in the work, and inspiring us all along the way! 🩵

    1. How long have you been coming to Fierce45?

    I’ve been coming to Fierce45 for about 6 months.

    2. What is your favorite move on the machine?

    My favorite move on the machine is any move that works my inner thighs.

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

    Fierce has made a positive impact on my life because it has made me stronger. Even my daughter tells me, “Mom, you have muscles now!” 

    4. Why do you choose Fierce over another workout?

    I chose Fierce over other workouts because I love the Fierce family AND they have the best playlists!!

    5. Tell us a fun fact about you!

    A fun fact about me is that I’m an avid jigsaw puzzler! 

  • How Fierce45 Maximizes Your Workout Through Eccentric + Concentric Training

    ·

    Jessica Sharpe

    At Fierce45, every movement is intentionally designed to make the most of your 45 minutes. One of the biggest reasons our workouts feel so effective? We strategically balance both eccentric and concentric muscle contractions throughout every class.

    While these terms may sound technical, understanding them helps explain why Fierce45 delivers such an intense, efficient, and results-driven workout without high-impact movement.

    What Are Eccentric and Concentric Movements?

    According to a recent article from the Cleveland Clinic, muscles work in different ways during exercise depending on whether they are shortening or lengthening under tension.

    Concentric Movements = The “Working” Phase

    Concentric contractions happen when your muscle shortens as it produces force. Think:

    • Pressing the carriage out
    • Standing up from a squat
    • Lifting into a bridge
    • Pushing through a lunge

    This phase is often associated with:

    • Power
    • Strength
    • Muscle activation
    • Explosive control

    Eccentric Movements = The “Resisting” Phase

    Eccentric contractions happen when the muscle lengthens under control. Examples include:

    • Slowly lowering the carriage back in
    • Controlling the descent of a squat
    • Lowering from a bridge
    • Returning from a lunge with resistance

    The Cleveland Clinic notes that eccentric training helps improve:

    • Muscle control
    • Tendon strength
    • Endurance
    • Injury prevention
    • Muscle growth through increased time under tension

    In simple terms, the “lowering” portion of a movement is just as important as the “lifting” portion.

    Why This Matters at Fierce45

    At Fierce45, we don’t rush through reps.

    Our resistance-based Pilates programming intentionally emphasizes:

    • Slow, controlled movement
    • Constant tension
    • Full range of motion
    • Tempo changes
    • Time under tension

    That means your muscles are working during BOTH phases of every movement — not just the “hard” part.

    The Fierce45 Difference: Resistance in Every Direction

    Unlike traditional workouts that often focus heavily on the concentric phase, Fierce45 utilizes spring resistance to challenge you eccentrically and concentrically at the same time.

    When you press the carriage away, your muscles contract concentrically.

    When you resist the springs pulling the carriage back in, your muscles immediately switch into eccentric control.

    That continuous resistance creates:

    • Deeper muscle fatigue
    • Increased muscle fiber recruitment
    • More efficient strength gains
    • Greater muscular endurance
    • Better joint stability

    And because the resistance is smooth and low impact, you get all of these benefits while being gentler on the joints.

    Why 45 Minutes Is Enough

    One of the biggest misconceptions in fitness is that workouts need to be long to be effective.

    At Fierce45, intensity comes from:

    • Precision
    • Resistance
    • Tempo
    • Minimal rest
    • Continuous muscular engagement

    Because we maximize both eccentric and concentric work during every set, your muscles spend more time under tension in a shorter amount of time.

    Research highlighted by Cleveland Clinic explains that eccentric movements can generate significant force and muscle recruitment when performed slowly and with control. That’s exactly why our signature slow shakes happen — your muscles are being challenged through every inch of movement.

    It’s Not Just About Feeling the Burn

    The goal isn’t simply to make class hard. It’s to train smarter.

    Balancing eccentric and concentric movement helps create workouts that improve:

    • Functional strength
    • Stability
    • Mobility
    • Endurance
    • Muscle definition
    • Athletic performance

    And because eccentric control is especially beneficial for tendon strength and injury prevention, this style of training supports longevity in your fitness journey as well.

    The Bottom Line

    At Fierce45, every second counts.

    By combining slow eccentric resistance with powerful concentric movement, our classes create an incredibly efficient, full-body workout that challenges muscles from every angle — all in just 45 minutes.

    It’s not about doing more reps.
    It’s about making every rep work harder.

  • Why Heavy Resistance At Fierce45 Works 💪🏼💪🏾

    ·

    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.