Project Fierce Fitness & Wellness

Ireland will always have my heart 🇮🇪

Guinness, long walks, nan’s house, ocean views, exploring new places & so many cows 💚

A week back in the home country 🇬🇧

Cups of tea, fish & chips, full English, city day, London pubs, countryside air & family 🤍

Let’s Go Hiking!⛰️🥾☀️

Our first community hike club was a success with beautiful weather and an amazing group to chat and have a fun morning with!

This was a perfect first hike of our Let’s Go Hiking series over the 6 months!

Next up: Arthur’s Rock
Keep an eye out for dates, times and registration

This is a community hike so it’s open to anyone, not just our clients, so come along and bring a friend (or your puppy) too!

This hikes pup highlight is Ollie! 🐶
(Full name Oliver Virginia as we found out 🤣)

All levels are welcome, whether you’re new to hiking, trying to challenge yourself to get more outside movement in or experienced hiker but want a group to go with local to Fort Collins - join us next time!💜

Let’s talk about the period hangover — that post-worst days of your period slump no one warns you about.

You’ve made it through the worst days… and somehow, you still feel exhausted, tense, or like your body just ran a marathon.

That’s because it kind of did.🏃🏻‍♀️😰

During your period, your body uses tons of energy managing pain, inflammation, and hormone fluctuations. Once the bleeding slows down, your system is trying to rebuild energy stores, rebalance hormones, and prepare for your next cycle.

That heavy, foggy, drained feeling after your period? That’s your body saying:
“Hey… I just went through something. Can we recover first before we start going from 0-100 again?”

👉 Try thinking of this as part of your training cycle too — gentle movement, good food, hydration, and rest will help your body bounce back faster. I’m a big believer in gradually building up your workouts again for this exact reason, allow yourself to adjust to increasing intensity - I personally love an at home yoga session on my hangover day and can then start adding in strength training after that!

💬 Do you get a period hangover? What’s your go-to recovery ritual?

Full of tequila and guacamole.
Mexico, we will be back again! 💃🌵🥑🌶 🌮🍹

For too long, fitness programs have been built on data from male research, this is slowly changing but still has a long way to go. But women are not smaller men—we should have more awareness and understanding of our bodies needs!

Here’s why understanding the physiological differences in female training matters:

✨ Hormonal fluctuations → Your cycle impacts strength, energy, recovery & motivation.
✨ Joint laxity → There are studies to show that women face higher ACL injury risk, especially during ovulation due to hormonal changes at that time.
✨ Structural differences → Wider pelvis & unique hip-to-knee alignment affect mechanics.
✨ Recovery → Some phases = quick bounce-back, others need more rest.
✨ Pelvic health → Pregnancy, postpartum & hormonal changes and things like how endometriosis can impact pelvic muscles can’t be ignored.

When you align to your awareness of these differences, it can help in so many ways with consistency, progress, and confidence in yourself and your body.

Our training and programs—from 1:1 training in Fort Collins to online workouts—are designed to honor the female body in every phase of life.

✨Have you ever noticed these shifts in your workouts?
✨Trainers: Are you teaching this way yet?


-

The next time you’re fighting an endometriosis flare up or painful cycle day 1, like me today - read these!💜


-

Some of you haven’t felt intense period cramps and it shows👀😅

Actually, a lot of the posts I’ve seen saying that syncing to your cycle is pointless and there’s not enough research to back it up, are coming from other women which is crazy to me!

Well, duh—this is literally the whole problem. We need more research and women have notoriously been left out of exercises studies BECAUSE we have a menstrual cycle and fluctuating hormones…see the problem here?!

I could go all in on talking about this🙄

Syncing your workouts to your cycle doesn’t have to be complicated, there’s not a one-size-fits-all, there’s no one set strategy to it, which is exactly why it’s important—because it should align to YOU.

Everyone’s cycle is different.
Everyone’s symptoms are different.
Everyone’s hormone levels are different.
So why shouldn’t how workout match that?

This is exactly why we are so passionate about guiding women to work with their bodies instead of fighting against them—especially if you’re already dealing with challenges like hormonal imbalances or like me, severe endometriosis, or anything that impacts the female body (pregnancy, postpartum, pcos, thyroid issues, perimenopause, menopause, there are so many things we can be dealing with).

✨Ready to learn how to train in sync with your cycle and align with your body? DM with ‘sync’ or head to the link in bio to download the free step-by-step guide to syncing workouts with your cycle’ and I’ll send it right over!

🔥Better yet—join our Summer Reset to experience training with us yourself! DM ‘reset’ to learn more!


-