http://teamspeedco.com/ Team Speed - Blog RSS Feed 2.0 en-us Tue, 07 Apr 2026 03:02:32 GMT Tue, 07 Apr 2026 03:02:32 GMT http://teamspeedco.com/blog/12732/A-Whole-Person-Approach-to-Achieving-Personal-Success blog Introduction: As the dawn of a new year unfolds, the desire to enhance our overall well-being takes center stage. At our state-of-the-art sports performance gym in Centennial, Colorado, and the South Denver Metro Area, we champion the belief that everyone is an athlete in their own right. In this article, we'll explore the importance of setting achievable goals that consider the whole person. Whether you're a seasoned athlete or just starting your wellness journey, Team Speed is dedicated to supporting you on the path to personal success. Embracing Whole-Person Fitness Goals: Mindful Self-Reflection: Begin by reflecting on your overall well-being. Recognize that fitness is not solely about physical achievements but also encompasses mental and emotional aspects. Consider how you can cultivate a balanced approach to your health. Define Personalized, Well-rounded Goals: Instead of focusing solely on physical milestones, set goals that encompass various facets of your life. This could include mental health, emotional resilience, flexibility, and overall lifestyle improvements. Celebrate Individual Athleticism: Acknowledge that everyone is an athlete in their own right, regardless of their starting point. Celebrate your unique strengths and capabilities, and tailor your goals to align with your personal definition of success. Strategies for Goal Achievement: Comprehensive Fitness Programs: Collaborate with our experienced trainers to design a well-rounded fitness program that goes beyond traditional exercises. Incorporate functional movements to address both physical and mental well-being. Holistic Nutrition Counseling: Elevate your nutrition plan to nourish not just your body but also your mind. Consult with our nutrition partner to develop a personalized meal plan that supports your fitness goals while promoting overall wellness. Community Support: Join our community to experience the power of collective motivation. Recognize that every individual's journey is unique, and the support of a community can provide inspiration and encouragement. Regular Assessments: Schedule regular check-ins with our trainers to assess not only physical progress but also your mental and emotional well-being. Adjust your fitness plan as needed to ensure it aligns with your goals. Conclusion: In 2024, let's redefine fitness as a pursuit that encompasses every aspect of your well-being. At our sports performance gym in Centennial, Colorado, and the South Denver Metro Area, we are committed to supporting you on your journey to personal success. Recognize your innate athleticism, set achievable goals, and embrace a well-rounded approach to fitness. Together, let's make 2024 the year you achieve not only physical greatness but also well-being. Your training starts here! Fri, 05 Jan 2024 06:00:00 GMT http://teamspeedco.com/blog/12732/A-Whole-Person-Approach-to-Achieving-Personal-Success http://teamspeedco.com/blog/8593/4-Drills-to-Develop-a-Faster-First-Step blog 1. Wall Drills Wall drills are a great way to develop a faster first step because they replicate all the mechanics of propelling the body forward.  The forward body lean, making sure the body stays in a straight line through the ankles, knees, hips, and shoulders is the exact way our body should be in the drive phase of the initial take-off.  At Sterling's Team Speed, we preach getting triple extension through the ankles, knees, and hips which is the indicator that the player is utilizing all of their explosive power.  Another reason why wall drills are so important is because driving your knee and placing your foot back down almost behind our body is crucial.  Too many times we see sprinters pop right up when they take their first step, which limits the power build-up, but by queuing knee drive, being strong on the toes, and pushing back at the ground to ensure the body is being propelled forward is a good indication that the player is driving the knee forward.  Having a positive shin angle means that our foot is in the dorsiflexed position (toes flexed up towards the shin), which allows the athlete to stay strong on the toes and again, to ensure everything is being propelled forward. 2. Half-Kneeling Sprint Start Another great drill for developing a faster first step is the half kneeling sprint start.  This drill focuses on the positive shin angle from the very start, allowing our ankles, knees, and hips to track over each other in a straight line.  One thing we haven't touched on is what to do with our foot when it is in the air as we take that first step.  We do not want to spend a lot of time in the negative (or the back half of the running cycle) because any movement that is not moving forward is a wasted movement.  Bringing our heel straight up to the butt to prepare for the next step is crucial.  That allows the athlete to stay tight in their mechanics, while also staying in a powerful and explosive position for the next step.  One thing to remember about the drive phase of a sprint start is more steps = more power.  3. Plyometric Drills (Jumping) If we are focused on generating power quickly, one way to do that is through unilateral/bilateral plyometric drills (jumping).  The athlete can break down the jumps into broad jumps, distance jumps, and vertical jumps or height jumps.  Focusing on absorbing the force the ground generates back into our feet, and simultaneously generating that force for the next take-off is exactly what sprinters do when they contact the ground.  The ground produces an equal and opposite force that the athlete needs to harness for an even more explosive next step.   4. Building Strength in the Posterior Chain With sprinting comes strength, which is developed in the weight room.  Building relative force for a higher force production with less ground contact time is done through the development of the posterior chain.  Exercises that focus on the posterior chain are things like glute bridges, deadlifts, and reverse lunges. Reverse lunges specifically put our bodies in a natural sprinting position.  Squats develop overall leg strength and are crucial because the more absolute strength we can develop, the more force we can produce into the ground.   Mon, 28 Feb 2022 06:00:00 GMT http://teamspeedco.com/blog/8593/4-Drills-to-Develop-a-Faster-First-Step http://teamspeedco.com/blog/6363/Athlete-Feature--Cadence-Kline blog For June 2021, we're excited to announce our new Athlete of the Month. She's currently a Junior in high school and has been playing soccer since she was 3 years old. Cadence was nominated for this month's Athlete of the Month feature by Coach Sterling, who she's been working with for over a year now on her journey of recovering from an ACL injury. Here's what we've gathered from our interview with Cadence: Cadence's Athletic Journey Cadence is currently a Junior in high school! She's been playing soccer since she was 3 years old and, in her free time, enjoys doing water sports like wake surfing and wakeboarding. Her Greatest Accomplishments One of the biggest accomplishments that she is proud of was her comeback after an ACL injury. She is proud that she was able to recover correctly while also improving her strength and speed along the way. Recovering from an ACL injury can be a hard journey, but she is proud that she was able to step back on the soccer field, in the end, stronger than she was before her injury. Her Greatest Challenges Cadence's biggest challenge happened at the beginning of 2020 when she tore her ACL. After surgery, her road to recovery was a 9-month long period that challenged her physically and mentally. Physically, Cadence was limited in the movements and exercises that she could do and spent a considerable amount of time reteaching her knee certain movements she was able to do before her injury. The mental challenge was introduced as she sat out of soccer for the duration of her recovery process. As someone who has been playing soccer since she was 3 years old, sitting out for the season can be strenuous and challenge an athlete's mental toughness.  When Team Speed Joined the Journey Cadence began training with us 5 years ago. She originally started training with her soccer team at Real Colorado and private training with Coach Joe. After her ACL injury last year, she transferred to private training with Coach Sterling for injury-specific training to recover. Her goals when she first started training with Coach Sterling were ultimately to help recover properly from surgery while also building strength and maintaining fitness. Her ultimate goal was to come back from recovery stronger than before. Coach Sterling worked with her to reach those goals by connecting with her physical therapists and basing her training on the exercises she was allowed to do. He also worked with her to gain muscle and fitness stamina while making sure she was doing it correctly based on her recovery stage. "He pushed me to my limits, but this allowed me to be stronger than ever when I stepped back on the soccer field."  Goals The values that drive Cadence are leadership, a hard work ethic, and persistence.  "Sterling's Team Speed has aligned with those values as the staff is super friendly, and also knows when to push me to be the greatest I can be which displays their dedication and leadership. They also make sure that I am close to or reach my goals through specific training based on my needs which shows that [they] have a great work ethic towards my goals and are very consistent with making sure those goals are achieved." Cadence's goal now is to continue her soccer career in college. Another goal is to continue to get stronger and increase fitness to help to prevent any other injuries while also working to be the best player on the field.  What Cadence Wants to Say to Other Athletes with Big Dreams Cadence's advice to athletes that experience injury when trying to achieve their big goals would be to "look at the little wins within the recovery process rather than looking at the negatives and what you are missing out on. The recovery process is full of challenges, but continue to work hard and recover properly. Overcoming the challenges that the injury presented will help you become a better player both physically and mentally." If you're interested in learning more about increasing your sports performance, inquire here for more information on how we can help you achieve your goals, too.       Mon, 07 Jun 2021 06:00:00 GMT http://teamspeedco.com/blog/6363/Athlete-Feature--Cadence-Kline http://teamspeedco.com/blog/6302/Off-Season-Training-for-Collegiate-Athletes blog Summer is coming which means we are getting ready to train many collegiate athletes at Sterling's Team Speed where each athlete will have a different group of challenges and requests. When players arrive from all parts of the country, they usually walk in with off-season training packets given to them by their college coach and strength coaches. Many of these packets are very good, while others are unfortunately questionable. Many of the athlete's coach's famous words are to be in the best shape possible when they return to school in the fall.  At Sterling's Team Speed, we get them ready for their upcoming college season so they can feel confident and prepared for their upcoming strength and fitness tests. We try to find a balance between their coach's program and our own. During this last year, players have had to adjust their game, physical and mental training, and eating schedule due to the COVID-19 pandemic, just to name a few obstacles. College athletics are way more rigorous than high school; understanding that nutrition and recovery protocols are in greater focus especially when athletes are balancing sports, school work, and college life. Many of the best college athletes will be training here at Sterling's Team Speed this summer, and we can't wait to see them prepare for a full upcoming season for SUCCESS! Are you a collegiate athlete looking for off-season training this summer? Sterling is offering his unique program to athletes in two sessions. Session I begins May 17th for a 6-week program and Session II begins June 28 for a 5-week program.  Here's Sterling's Summer College Program breakdown: Testing (Vertical Jump, Broad Jump, Pro Agility, 10 yards sprint, and 300 Shuttle Run) Become FASTER, STRONGER, and better CONDITIONED than ever before Gain a distinct advantage over your college peers and dominate tryouts in the Fall Season A player who is not in great physical condition cannot perform efficiently Summer training is vital to prevent injury and maintain fitness through the demands of the season Mental fitness Preparing for all of your strength and fitness tests Review your college package Being ON TIME! (Very important in college) Interested in joining the program? Find details and registration information here. Wed, 12 May 2021 06:00:00 GMT http://teamspeedco.com/blog/6302/Off-Season-Training-for-Collegiate-Athletes http://teamspeedco.com/blog/6043/Athlete-Feature--Cayden-Aragon blog For April 2021, we're excited to announce our new Athlete of the Month. He's 12 years old, plays football and lacrosse, and goes by the name of Cayden. Cayden was nominated for April's AOTM by Kira, and after learning more about this incredible athlete below, you'll soon know why. Here's what we've gathered from our interview with Cayden: His Athletic Journey Cayden is 12 years old and plays both football and lacrosse. He plays for Raptors Football in the Fall and Raptors Lacrosse for the Spring. During the summertime, he likes to play for the Kings Lacrosse club team. On top of that, he also plays year round for a travel club team, Nationals Lacrosse Club, where he attends training camps and tournaments every month. The Greatest Challenges We asked Cayden what his greatest challenge(s) have been and here's what he said: "One of my biggest challenges is being able to stay 100% on top of my game at all times. I have had to push myself to get better and be better than everyone I face throughout the different sports I play." Another challenge that Cayden faces is building chemistry and comradery with other players on an ever changing team. He feels he is on a great team now with good guys and players, but when new players join the team, team dynamics can shift and require some solid team building skills to welcome the newest players and create trust. When Team Speed Joined the Journey Cayden has trained for the last few years with us at Sterling's Team Speed in both team and private settings. He recently began private sessions with Coach Joe back in November of last year with the main goals of getting faster and stronger. Cayden says, "Coach Joe does a really good job motivating me to push myself. I don't want to let him down so I push myself until I can't go anymore." Goals Some of the values that drive Cayden are perseverance and sheer willpower. These values help him continue to progress and move forward -- to not lose what he has gained with any of the teams he's on. "If I have earned a starting spot, it motivates me not to lose that spot!" Cayden says, "I want to play as much as possible!" "Team Speed is aligned with those values because of the coach they have given me. Coach Joe helps me push and persevere through when I am tired," said Cayden. Cayden's only goal right now is to keep getting better! He wants to be "strong, fast, and quick!" Next, his focus will turn to remaining consistent and training hard. What Cayden Wants to Say to Other Athletes with Big Dreams We asked Cayden what he'd like to say to other athletes with big goals or dreams. We'll leave you with what he says below: "Keep working hard and never give up!" We couldn't have said it better. If you're interested in learning more about increasing your sports performance, inquire here for more information on how we can help you achieve your goals, too.       Mon, 05 Apr 2021 06:00:00 GMT http://teamspeedco.com/blog/6043/Athlete-Feature--Cayden-Aragon http://teamspeedco.com/blog/5470/Athlete-Feature--Joe---Mollie-Bozek blog It's March 2021 and we're excited to announce our new Athletes of the Month -- there's two this month! They're 11 and 12 years old, siblings, and were nominated by their coach, Joe. Here's what we've gathered from our interview with Joe and Mollie:   Their Athletic Journeys  Mollie is 12 years old and currently plays softball for 12U Prodigy. Softball is the primary sport she plays where she is a catcher and utility player. Outside of softball, Mollie is proud of her latest achievement where she completed her 2nd-degree blackbelt by age 11!  Joe is 11 years old (today! Happy Birthday, Joe!), and plays hockey for the Littleton Hawks. This is his second year on the Squirt AA team. Their Greatest Challenges Mollie's biggest challenges have been adapting to new teams and learning to play at higher levels. She started playing softball later than most players -- she had just turned 10 years old. Many of her teammates had already been playing softball for several more years than her, so she was challenged to learn more in a shorter period of time to meet her teammates on the level they were expected to be playing at. For Joe, his greatest challenge has been developing arm and upper body strength. In hockey, he wants to be continually improving his shot speed similar to how he always strived to improve his throwing when he played baseball. When Team Speed Joined the Journey Mollie and Joe both began training with Sterling's Team Speed in 2020 when the COVID-19 pandemic hit since they weren't getting enough exercise in their regular schedule anymore. Even though many sports, practices, other facilities, and gyms were shut down for a large part of 2020, Mollie wanted to continue developing her softball performance to get ready for the next playing season. Determination is a driving value for Mollie and Joe in both of their athletic endeavors. Both strive to be the best athlete and teammate they can be. In hockey, Joe feels lucky to have had great coaches and teammates. He's played on some great teams and has made good friends. He strives to continue improving each year so he can play for the top team. Goals When Mollie started training with Coach Joe, they outlined her goals of increasing speed, agility, flexibility, and strength, while Joe wanted to improve his leg and upper body strength. Both Mollie and Joe have been training with Sterling's Team Speed for 7 months now and showed increases in all areas during their 6-week testing sessions - bravo! What Mollie and Joe Want to Say to Other Athletes with Big Dreams We asked Mollie and Joe individually what they'd like to say to other athletes with big goals or dreams. We'll leave you with what they said below: Joe: "You always have to work hard and have the desire to always get better." Mollie: "Put the hard work in and the results will come." We couldn't have said it better. If you're interested in learning more about increasing your sports performance, inquire here for more information on how we can help you achieve your goals, too.       Tue, 02 Mar 2021 06:00:00 GMT http://teamspeedco.com/blog/5470/Athlete-Feature--Joe---Mollie-Bozek http://teamspeedco.com/blog/5189/Athlete-Feature--Ellie-Weiler blog As we ring in the New Year shacked up in our homes looking forward to a more hopeful year in 2021, we sat down (over Zoom) to talk to our long-time client, Ellie Weiler, about her athletic journey and her recovery from an ACL injury last year. Here's what we gathered about elite snowboard athlete, Ellie Weiler:   Ellie Weiler's Athletic Journey Ellie started playing soccer when she was really young around the age of 3 or 4. Her parents put her in all kinds of sports when she was young: soccer, softball, racketball, snowboarding (obviously), and track and field. Ellie was always active and doing something growing up. As she got older, she had to narrow down the sports she was playing.  In high school, she was snowboarding and playing soccer. During her sophomore year, she broke her ankle snowboarding and had a 3-month recovery period. This injury put her out for the season and is the moment that made her realize she wanted to be a snowboarder and solely focus on building her skills in this sport. Just before her injury, her soccer team won the State Cup for the 3rd time and she was named MVP. The summer prior, the team went to Nationals in Frisco, TX. Ellie says that with soccer being her first love, this was a great way to transition to snowboarding full time. In 2015, Ellie joined Team Summit, a program for student-athletes who pursue competitive skiing and snowboarding. For her junior year, she transferred to Summit High School and was committed to snowboarding full-time, training five days a week on the mountain and attending school in the mornings. Ellie competed in slopestyle at a series of events called the U.S. Revolution Tour in February 2019. During her practice run at Seven Springs Resort in Pennsylvania, Ellie landed her first jump and knew something was not right with her right knee. "I was able to ride down, but my knee was swollen and I was unable to fully bend my knee." By the next day, the symptoms had subsided and Ellie decided to compete just two days after the initial incident. She ended up taking second place in the competition. Continuing to compete during the 2018-2019 season, Ellie took third place at the Mammoth Mountain competition and competed in the USASA Nationals in April. Though Ellie was "seeing improvement in the range of motion in [her] knee, [and] felt like [it] was getting better," she made an appointment to get things checked out. In an effort to rule out any major injuries, Ellie got an MRI and was at school waiting for a text from her dad that would tell her the results. She was shocked to learn she had a torn ACL and a medial meniscus tear. "I knew so many soccer teammates who suffered an ACL injury and I never thought this would happen to me snowboarding," said Ellie in an interview with her surgeon, Dr. Richard Cunningham.   The Greatest Challenges Ellie speaks about the importance and power of a good mindset in sports, saying that mastering her mindset has been the biggest challenge she's had to overcome. In the process of becoming more aware of her thoughts, Ellie has found a great resource that she references regularly and recommends to anyone else looking to improve their mindset to increase their athletic performance. The book is called Mind Gym: An Athlete's Guide to Inner Excellence by Gary Mack.   When Team Speed Joined the Journey Ellie began training as part of a small group with two other soccer teammates when she was 9, training with Coach Sterling during her U11 season of soccer. Her time on our turf increased quickly as her team began dedicating nights to training, as well. When Ellie came out of her knee surgery to repair her ACL and meniscus tears, she began working 1:1 with Coaches Sterling and Matt to build her strength back up in her right knee.   Goals Ellie speaks to the goals she achieved playing soccer with conditioning, speed, and agility thanks to her team's commitment to training with Sterling's Team Speed. After her injury in 2019, her goals had to shift from that of competition to that of recovery. She worked with Coach Sterling and Coach Matt at Team Speed to build her strength back up in her legs in preparation for when she could return to snowboarding. "[Sterling's Team Speed] has been everything I've needed," says Ellie, "it's where I train when I'm in Denver." In 5th grade, Ellie had to answer a question on where she wanted to be in 20 years for the yearbook. She looked back and saw that she wrote she'd be a professional soccer player or a scientist who studies atoms. Though Ellie is no longer pursuing soccer as a career, she is certainly on track to achieve high-stakes goals in snowboarding. Depending on what happens this coming season with the influence of COVID-19, Ellie's goal is to podium at least 2 of the competitions and finish in the Top 5 at the Grand Prix in Mammoth, California. Looking past this coming season and at the long-term goals of her snowboarding career, Ellie would like to see herself competing in the X-Games, Dew Tour, Burton US Opens, and someday, the Olympics.   What Ellie Wants to Say to Young Athletes with Big Dreams Ellie has a quote as her phone's screensaver that gives her motivation every time she opens her phone, and she wants to share it with other young athletes who have big dreams: "There may be people with more talent than you, but there's no excuse for someone to work harder than you do." - Justin Timmons Ellie explains that even though she's been blessed with some talent, she still works very hard on developing her skills as a snowboarder. Rather than spending a predetermined amount of time on the slopes one day, she'll stay on the slopes until she nails what she came there to do.  We'll end with another quote that Ellie would like to share: "Hard work beats talent when talent doesn't work hard." - Tim Notke Tue, 05 Jan 2021 06:00:00 GMT http://teamspeedco.com/blog/5189/Athlete-Feature--Ellie-Weiler http://teamspeedco.com/blog/4745/The-Importance-of-Recovery blog Thu, 02 Jul 2020 06:00:00 GMT http://teamspeedco.com/blog/4745/The-Importance-of-Recovery http://teamspeedco.com/userfiles/2217/images/Fitness%20Industry%2Dblog%2Dimage%2Ejpg http://teamspeedco.com/ http://teamspeedco.com/blog/4744/How-Has-the-Fitness-Industry-Changed- blog Click Here to View PDF Mon, 22 Jun 2020 06:00:00 GMT http://teamspeedco.com/blog/4744/How-Has-the-Fitness-Industry-Changed- http://teamspeedco.com/blog/4743/Easy-Snack-for-the-On-the-Go-Athlete- blog Download PDF Thu, 19 Mar 2020 06:00:00 GMT http://teamspeedco.com/blog/4743/Easy-Snack-for-the-On-the-Go-Athlete- http://teamspeedco.com/blog/4742/Mom---Son-Training-Duo---Valarie-and-Jackson blog Thu, 12 Mar 2020 06:00:00 GMT http://teamspeedco.com/blog/4742/Mom---Son-Training-Duo---Valarie-and-Jackson http://teamspeedco.com/blog/4741/2020-Vision-s-S-M-A-R-T-Goal-Setting blog Click Here to Download PDF.  Fri, 31 Jan 2020 06:00:00 GMT http://teamspeedco.com/blog/4741/2020-Vision-s-S-M-A-R-T-Goal-Setting http://teamspeedco.com/blog/4740/Get-exercise-Without-Really-Trying blog We've all been there: That way-too-common slippery slope of losing the motivation to work out. Maybe you keep saying to yourself, "I really should do a workout today," yet you're not motivated to do it. Too often one day snowballs into a string of days — and soon enough, that fitness goal you were so committed to a month ago is now even further from reach. Life is busy, and fitting in exercise can be tough, especially if you think of it as something that requires special clothing or a trip to the gym. But it's worth the effort – Here is a whole month of ideas to TRICK yourself into getting a little exercise, before you get your TREAT! For a chance to win a Sterling's Team Speed t-shirt, tag us on Instagram while showing us how YOU stay fit in the Fall!   Tue, 01 Oct 2019 06:00:00 GMT http://teamspeedco.com/blog/4740/Get-exercise-Without-Really-Trying http://teamspeedco.com/blog/4739/Don-t--Fall--Back-on-Your-Fitness-Routine- blog September 23rd marks the official start of the 2019 Fall season. This time of year is filled with crisp weather, delicious food, football and hockey weekends, pumpkin everything... it's enough to leave you feeling magical. Unfortunately, it can also be a recipe for disaster in terms of falling off the fitness wagon. Later sunrises make sleeping in or pressing snooze much easier. Darker evenings seem to make your couch and sweatpants irresistible. Comfort foods find their way to our plates in heaping helpings. Did we mention that Fall is essentially the kickoff for the indulgent Holiday Season? These are just the kinds of hiccups that can deter your motivation. But here are 5 ways to fight against "Falling Back" on your fitness agenda. Set New Fitness Goals: As the seasons start to change, so should your fitness routine - Fall is the time to re-think your workout plan and set new goals. Something to keep in mind when considering your new workout regime is the increasingly chilly weather. Sterling's Team Speed is an excellent indoor facility that will offer you the space, equipment and expertise to help you on your fitness journey, whether you're just beginning or you're a gym veteran. These new goals will help keep you excited about working out and snowball your momentum throughout the Autumn season. Get Some Sleep - But Don't Hit Snooze: Since it's already tough enough getting up in the morning, start going to be bed at a reasonable hour. Don't worry, your DVR can record those late night shows for you. If the early morning is your only chance to get in a workout, the AM hours are vital for you. Basically, you've got to learn to make the most of your time. Instead of hitting "snooze", make yourself get out of bed as soon as you awake. It might be tough at first, but waking up on time can make a world of difference in not only getting the gym, but on keeping you punctual throughout the rest of the day. Open the Door & Head Outside: Now, understand we'd love to see you inside Sterling's Team Speed for every workout you do. But the brisk Fall weather makes it easier to take that Sunday hike or walk around the neighborhood with the dog. You'll be able to take in all the sights and smells of fall, without the overbearing heat or biting cold winter temperatures. Based on the usual weekly work schedule, hitting gym during the week is more than likely your best bet. To switch things up and really experience Colorado in the Fall, try for a weekend day for an outdoor exercising activity. Be Cautious of Food Temptation: For most of us, Fall and Winter bring the best foods, the ones we have lovingly deemed "comfort foods". Nothing quite like a big meal of steaming deliciousness to make you want to keep on shoveling those tasty treats onto your plate. But you're not a bear! No need to hibernate for you. Make sure you're picking the best foods for your body as this is the key factor here. Fall is optimal timing for soups and stews. Try bulking yours up with lots of root veggies like celery, carrots and onions to fill you up faster. Seasonal options like sweet potatoes and certain squashes can help vary your fall palate, while keeping you full and satisfied.   Tue, 03 Sep 2019 06:00:00 GMT http://teamspeedco.com/blog/4739/Don-t--Fall--Back-on-Your-Fitness-Routine- http://teamspeedco.com/blog/4738/In-the-Spotlight blog Following her 2nd big win at the Women's World Cup in 2019, we had the pleasure of sitting down with the world-famous Mallory Pugh and asked her a few brief questions about herself, her game preparation, and her training here at Sterling's Team Speed. Here is a small look into that amazing athlete: Having achieved so much already, what are your goals? Is planning for your future a priority for you, or do you try to live in the moment? There's so much more that I want to try and achieve but I think it's important to keep your goals close to you. How do you mentally and physically prepare for your games? Is preparation important, or does spontaneity win out? Preparing for a game is day to day for me. Every day is different therefore how I prepare might be different. The one thing that stays the same is making sure I get into "the zone". Making sure to block out any outside noise and completely be free on the field.   What about your sport brings you the most joy? What about your sport do you find the most challenging? The relationships and opportunities I have built bring me the most joy. I think fighting for equality is the hardest thing.  How do you feel knowing that you are a role model to little soccer players everywhere? What is the advice you would give to those aspiring to follow in your footsteps? It means everything to me. I remember when I was younger, I wanted to be an inspiration and role model to people all around the world and now that it's happening is such an amazing thing. My advice would to always find the joy of the game and find the beauty in challenges that you face.  What sets your training at Sterling's Team Speed apart from the way you train elsewhere? How has working with Sterling made a difference in your athletic career?  When I become better is when I'm pushed past my comfort level and when I'm training at Sterling's I'm constantly getting pushed passed that level therefore I know I am getting better. Also, Sterling is one of the most experienced and knowledgeable trainers there is so I trust him with my training.  Of course there is so much more to Mallory, or 'Mal" as her friends and family adoringly refer to her, than her professional athletic career. As she shows so clearly in her answers above, she is an ambassador for feminism and equality. She also takes her duty as a role model very seriously. Only someone with a heart of gold could play with such intensity and have more than enough love leftover to spread around to each person whose life she has touched. She is a local celebrity, but whenever she steps into the gym to train, she isn't consumed by her success - Mal is one of the most down to Earth athletes' that we have had the unique pleasure of working with. She works hard and it shows! We are honored to have you as a part our team at Sterling's Team Speed.    Fri, 16 Aug 2019 06:00:00 GMT http://teamspeedco.com/blog/4738/In-the-Spotlight http://teamspeedco.com/blog/4737/August---Happy-Birthday-Colorado- blog August Blog August is an exciting and bustling month for most of us; it's the unofficial sign that Summer has all but come to a close and it's time to buckle down once again. Whether it's school or work, we all know that responsibility is just around the corner. In no way does this mean that the fun has to stop. And as it turns out, August is a GREAT time for outdoor fun for two very special reasons! In August we celebrate two special birthdays. August 1st is Colorado's 143rd birthday! And August 25th is the National Park Service's 102nd birthday. HOLY MOLY! And did you know that Colorado is home to 4 National Parks and a whopping 41 state parks. This beautiful state brings so many together to embrace and enjoy the natural surroundings. And with the 2019-20202 school year ramping up, it can be more important now than ever to get your mind and body in a healthy place. However you may choose to enjoy the great outdoors, here are some positive and scientifically proven incentives to get your whole self into shape!   When you are active outdoors, your body is encountering a constantly changing environment. To keep up the activity at any pace, you need to adapt to all those subtle changes in your surroundings (such as slight inclines, bumps, or obstacles you may need to dodge). The more challenging the terrain, the harder the body has to work to sustain an efficient work rate.  A free daily dose of D! Outdoor exercise is a way to get your vitamin D through sunlight. Vitamin D is one of many nutrients our bodies need to stay healthy. It helps the body absorb calcium, which then build bones and keep bones strong and healthy. Severely low levels of vitamin D can result in soft, brittle bones; bone pain; and muscle pain and weakness. Outdoor exercise provides a mental health boost. Moving outdoors has been shown to reduce anger and depression and improve mood. Research also shows that as little as five minutes of outdoor exercise can improve self-esteem. Any outdoor location will do, but being near greenery or water enhances this effect. So, get outside! Walk, crawl or run but it sounds like telling someone to "Take a hike!" is in their best interest! This August, wish our magnificent Colorado a very happy birthday by getting outdoors to give your body and mind a dose of exactly what the Dr. ordered in the last few weeks left of Summer.   Mon, 05 Aug 2019 06:00:00 GMT http://teamspeedco.com/blog/4737/August---Happy-Birthday-Colorado- http://teamspeedco.com/blog/4736/Fun--Food-and-Firecrackers- blog Welcome to July. A new month full of potential for Summer fun, foods, and firecrackers! But finding ourselves in July is a reminder that Summer break is HALF OVER! The countdown to the new school year has officially begun, so we must try to squeeze as many activities as we can into the dwindling days that we have left. To ensure that we are ALL squeezing in as much fun as we can, (Yep! We are guilty of letting the days slip by us as well) we came together and created a Calendar FULL of ideas for activities for the entire month of July. We hope that you enjoy these ideas as much as we do. And as an extra bonus, if you take a photo of yourself doing ANY of these fun filled activities, and tag us on Instagram, you will be automatically entered to win a Sterling's Team Speed t-shirt! Just tag us at @teamspeedco on Instagram and we'll enter you straight away.   Mon, 01 Jul 2019 06:00:00 GMT http://teamspeedco.com/blog/4736/Fun--Food-and-Firecrackers- http://teamspeedco.com/blog/4735/Summer-Fruits-to-Help-Keep-You-Fit blog Summer is here and with it comes hotter temperatures and delicious fun. But the temperature isn't the only thing increasing these next few months. The Summer Season brings an abundance of temptations in the form of picnics, outdoor events, vacations, and high-calorie treats. You want to enjoy yourself, but you don't want to undo all your hard work in the gym. Lucky for you, fruits and vegetables are a low-calorie option to satisfy your cravings. Consuming fruit is a great way to load up on vitamins and minerals. In fact, the water content of most fruits exceeds 80 percent, so it's also a delicious and healthy way to stay hydrated. Here's a list of the top four summer fruits to keep your body healthy, fit, and hydrated. Watermelon - As its name implies, this fruit is a hydration hero, and fluids are exactly what you need when the heat is on. Watermelon's high water content keeps you cool and hydrated. That same high water content will also keep you feeling full, which could curb cravings. But did you know watermelon may also help your performance in the gym? Watermelon contains an amino acid known as citrulline which can improve blood flow and decrease muscular fatigue and soreness. Oranges - The sweet citrus fruit is rich in potassium, a nutrient that's crucial in the summer. You lose potassium through sweat, which puts you at risk for muscle cramps. Eating oranges replenishes your supply and keeps muscle cramps away, plus help the heart beat regularly, and reduce the risk of kidney stones and bone loss. Oranges are also about 80% water, so popping a few juicy slices will keep you hydrated during your sweatiest summer days. Blueberries - Blueberries can serve as a sweet and satisfying summer snack. A great source of antioxidants, blueberries are also full of vitamin C, which helps support a healthy immune system. As if that wasn't enough, research indicates consuming bioactive compounds found in blueberries may improve insulin sensitivity, which could support a healthier glucose metabolism. This means that when you consume carbohydrates, your body has a better idea of what to do with them. Cherries - Tart cherries fuel your body with a myriad of health and performance benefits. Your muscles are practically begging, pretty please with a cherry on top! Cherries are known for their anti-inflammatory properties, which can alleviate muscle tension, decrease soreness, and improve recovery post-workout. Concentrated tart cherry juice can repair muscles due to its high antioxidant content, which fights inflammation. Summer is the perfect time to enjoy the benefits of fresh, delicious fruits, while still indulging in all the outdoor fun. A diet that includes fruit can assist you with reaching your weight-management, fitness, and performance goals. So load up your pack, fill up your cooler, or replace your pre-workout snack with one of these summer treats. To be entered to win a FREE Sterling's Team Speed t-shirt, share a picture of you getting fit or eating some of these tasty Summer fruit suggestions and tag us on Instagram! A winner will be randomly selected. It's so simple! Don't miss out on this neat opportunity!   Wed, 29 May 2019 06:00:00 GMT http://teamspeedco.com/blog/4735/Summer-Fruits-to-Help-Keep-You-Fit http://teamspeedco.com/blog/4734/May-is-National-Fitness-Month- blog May is National Fitness Month! This tradition was designated in 1983 by the President's Council on Fitness to promote healthy lifestyles among all Americans and improve our quality of life. The Physical Activity Guidelines for Americans recommends 30 minutes of physical activity a day for adults, and 60 minutes for children, at least five days a week. Does that sound overwhelming? It's much easier than you think. There are plenty of ways to get moving and some may even surprise you! It's time to be active, get healthy, and have some fun!   There are many health benefits to being active for people of all ages, backgrounds and abilities. If you haven't been active in a while, start slowly and build up. Do what you can; some physical activity is better than none.   Sterling's Team Speed is the perfect place to get fit this May. Our knowledgeable coaches and fitness team will custom design an exercise routine that is best suited for you. Remember, you don't have to be an elite athlete to be fit. It doesn't matter where you are on your journey or how you ended up here. You can make healthier choices starting today, so what are you waiting for? Get up, get out and #MoveInMay! If you still need a little extra motivation, we have several programs to help you get moving today and every day.   In the meantime, here are some ideas to add more steps to your day, that you can do around your house or neighborhood and at your leisure. Walk the dog with the whole family. Instead of calling friends or arranging a coffee date, take a walk together to catch up. You can even bring the coffee with you! Park your car away from your destination so that you have to walk a longer distance. Even better, walk or bike to run your weekly errands. Walk up and down the field while watching your child(ren) play sports. Bet off the bus or light-rail one stop early and walk the rest of the way. Choose the stairs instead of the elevator or escalator. For more fitness ideas, click here. Or better yet, take a picture and tag us on Instagram to be entered to win a free Sterling's Team Speed t-shirt! Tue, 07 May 2019 06:00:00 GMT http://teamspeedco.com/blog/4734/May-is-National-Fitness-Month- http://teamspeedco.com/blog/4733/What-is-Sport-Performance-Training- blog Sport performance training is the perfect combination of physical and mental training to prepare the athlete for the rigors of their specific sport. It differs from personal training in that it prepares and conditions the athlete specifically for their sport of choice, rather than general fitness. Characteristics such as age, gender and fitness level are combined with scientifically proven exercises and training methods to create a highly customized, sport specific training program that results in a more confident and motivated athlete. The focus of sport performance training is to enhance the athlete's performance in competition by using the latest advancements in sport science and kinesiology to develop a sport specific strength and conditioning program that improves the athlete's overall athleticism -- strength, agility, speed, flexibility, explosive power and injury reduction as it relates to the sport in which they compete. For example, a soccer player who is involved in sport performance training will be doing exercises that mimic the movements required on the soccer field. They will be focusing on reaction, agility and footwork, core strength, balance and high-intensity interval training. By providing them with training that models the demands of their specific sport, they will develop the specific abilities needed to excel in competition. Over time through private coaching and direction, the athlete will naturally become more confident in their abilities to perform and excel in their sport. Results of this self-confidence are hard work, determination and commitment to their training regimen. Knowing they are physically prepared for the rigors of their sport helps remove self-doubt and places them in the best possible position to be successful in their chosen sport. If you're ready to get started and get matched with a sport performance coach, send us an email at info@teamspeedco.com. Fri, 15 Mar 2019 06:00:00 GMT http://teamspeedco.com/blog/4733/What-is-Sport-Performance-Training- http://teamspeedco.com/blog/4730/Mindfulness-in-Multiple-Sports blog The other day, an interesting discussion broke out amongst the trainers and athletes here at Sterling's Team Speed. When combining multiple sports into your routine, what are the benefits and drawbacks? Do the sports compliment each other? Or, are they potentially detrimental to your body? This conversation is important, so let's have it. Some examples of the sports discussed included soccer, swimming, dancing and gymnastics, in addition to other athletics like yoga and pilates. We see a lot of young athletes in here, and about half of them play multiple sports. Now, there are certainly some implications as far as injury potential when athletes specialize in just one sport early on in their life, and this is a topic we covered in one of our more recent blog posts. This post is going to cover ways athletes can be more mindful and practice injury prevention while playing multiple sports. Body Awareness Different sports work different muscles and demand specific movements from various areas of your body. Because of this truth, it's important for any athlete (one who specializes, or one who plays multiple) to practice good body awareness. Knowing which muscle group would benefit from more strength in one sport versus that same muscle group demanding flexibility in another sport is absolutely critical in preventing injury, and maintaining the proper athleticism for both sports. For example, someone who plays soccer is going to have high demand on building strength in their hamstring muscle. If this same athlete also participates in gymnastics, dancing, yoga, or something similar, the hamstring muscle requires flexibility over strength. With the proper body awareness, you can work the two sports to actually compliment the other. However, without body awareness, the athlete may have a higher risk of injury. Do Your Homework Take the time to learn more about the demands of the sports you love and what steps you can take to make the most out of each of them. Often, athletes face the roadblock where they need to choose which sport they are going to specialize in, and participate in the other sport as more of a supplement to the primary sport. For example, swimming would be a great supplement to any sport for endurance and breathwork. Similarly, yoga would be a great supplement for flexibility and fascia mobility. Do what you can to keep your body safe while being the best athlete possible in each sport you participate in. Hire a Private Coach or Trainer There's many benefits to hiring a private coach or trainer, and certainly one of them is that they'll do your homework for you. Sports performance trainers already know a lot about the sports you play, what is demanded of your body, and what kind of training will make you a better athlete, so why not also task them with helping you be the best athlete possible in multiple sports? A private coach is going to help you balance out your muscle groups specific to the sports you play, which is going to help prevent injury as well. Injury prevention is huge for elite athletes, and hiring a private trainer is a great way to decrease the likelihood of getting injured. Your private coach will also help you with mental toughness, and how to best practice mindfulness while participating in multiple sports. The coaches at Sterling's Team Speed are world-class and ready to work with any athlete. Start today with your Complimentary Private Training Session. Send us an email or give us a call at 303-779-3640.   Tue, 02 Oct 2018 06:00:00 GMT http://teamspeedco.com/blog/4730/Mindfulness-in-Multiple-Sports http://teamspeedco.com/blog/4729/Why-Training-In-Season-is-Important-for-All-Athletes blog You don't get to eat cake and expect to receive the same health benefits as you would with a nutritional, balanced meal, so why would training be that way? Our players train at 100% during the off season, and our elite athletes don't stop training once the season starts. Here's why: Maintain the Gains Made During the Off-Season Athletes at Sterling's Team Speed train hard during the off-season. They gain in strength, flexibility, endurance, mental toughness, agility and speed. It's important to not lose these gains once the season begins and maintain while in season. Often, athletes won't maintain their gains by attending their team's regular practices -- They need to commit even further and train with a private coach during the off-season. Fitness Levels Diminish as the Season Continues The season starts and athletes are strong. However, as the season continues, athletes only get weaker and fitness levels diminish. Increased risk of injury is one of many implications at this point, and the best way to prevent injury is to continue to train outside of regular team practices. Maintaining Strength, Power & Mechanics is Easier than Gaining them It's difficult, and frankly a waste of time and money, to push the pause button on private training during the season. At our sports and fitness facility in Denver, we highly encourage elite athletes to continue training while their team is in season a minimum of one time per week. This means the athlete is maintaining strength, power and mechanics rather than re-gaining them once the season is over. Injury Prevention, Injury Prevention, Injury Prevention! As the season goes on, players have a more difficult time maintaining strength. By mid-season, they are at their weakest, leaving them at greater risk of injury. Athletes can help to prevent injuries by working with a private coach while their team is in season. The Most Important Games are Toward the End of the Season It's our goal to keep our athletes on the field or court at their strongest throughout their team's whole season. Oftentimes, the most important games are toward the end of the season when players are not at peak performance, so it's important to not lose momentum from training during the off-season and put athletes at risk of injury. Minimal Time Commitment As a general guideline, training a minimum of one time per week while in-season is sufficient to maintain gains made during the off-season. Players don't train to gain at 100% like they do in the off-season. The focus shifts here at Sterling's Team Speed to bettering the athlete and preventing injury. Training Focus Shifts to Better the Athlete In-season training is different for our athletes here at Sterling's Team Speed. Don't expect to come out of private training sessions sweating and exhausted. Players are not training at 100% effort while in season -- We design our training program around the athlete's practice and game schedule. The training focus shifts from gaining to maintaining fitness, and preventing injury.   Let's Get Started... We'd love to get you in here for private training during your season (or during your off-season). Get started by booking a Complimentary Private Training Session. No stipulations or commitments required. Let's just see if we have what you're looking for. Email us at info@teamspeedco.com Wed, 12 Sep 2018 06:00:00 GMT http://teamspeedco.com/blog/4729/Why-Training-In-Season-is-Important-for-All-Athletes http://teamspeedco.com/blog/4727/The-Key-to-Injury-Prevention-During-the-Season blog It's no surprise that many athletes begin specializing in one sport at a very young age. While this is great for their unique athletic development, this also leads to chronic overuse injuries.   Once an athlete specializes, the demand to train and play in their sport is extensive. They are often only given a few days off and competition continues to increase year after year.   Much of our focus with the athletes that we train year round is on injury prevention and keeping them on the field. The days of "no pain, no gain", and training at 110% off the field year round are gone. During the off season, athletes can train at a high rate while in season, the focus becomes about maintaining fitness and keeping them healthy.   Our athletes that train consistently, even just one time per week, stay healthy and strong. They have a significantly lower rate of injury, which is one reason we have produced so many National Champions.   Here's some tips for what to focus on from our world-class trainers in preventing injuries during the season:   Unilateral Strength (i.e. one leg training versus two) Mobility Flexibility Stretching (before AND after training sessions and practices) Proper Diet and Hydration   At Sterling's Team Speed, we believe the key to injury prevention during the season is including a recovery session (whether it's with your private coach, team, or individually) in your weekly routine.   If you're interested in learning more about injury prevention, contact us to schedule a free consultation with one of our private trainers.   Already injured and looking to recover? We have a Return to Sport program that may be just what you need to get back to good health. Schedule your complimentary session here. Fri, 10 Aug 2018 06:00:00 GMT http://teamspeedco.com/blog/4727/The-Key-to-Injury-Prevention-During-the-Season http://teamspeedco.com/blog/4726/7-Ways-Private-Coaching-Will-Make-You-A-Better-Basketball-Player--All-Around-Athlete--and-Human blog When you choose to hire a private coach, something changes. Your mindset shifts to working harder for what you want. Sterling's Team Speed promotes private coaching to help make you a better basketball player, athlete, and human. Read on to learn why. 1. Always Having a Workout Plan Your private coach will always be ready for you with a personalized workout plan prepared. Each training session will be fully equipped with individualized attention, workouts and results that meet your goals, and particular attention to the details (like your form). 2. High Commitment = High Results When you choose to commit at a higher level than just attending practice or shooting baskets in your driveway, something in your brain switches. You become a more committed athlete, achieve higher results, and become increasingly desirable by the most elite teams. 3. Workout Quality Over Workout Quantity While workout quantity is good in its own ways, it's the QUALITY of the workout that's going to take you to that next level. Quality workouts come out of private coaching/private training with the right trainer - one that meets your needs, schedule, and can help you achieve the highest results for the goals you need to hit. 4. Evaluate Your Strengths & Weaknesses A private coach is going to help you strengthen where you need strengthened, speed up where you need to become faster, pay attention where your focus is needed, and provide you with training that will help you with real life game circumstances. Your private coach won't just help you become the best at what you're already good at, but he'll make sure your weaknesses aren't weaknesses anymore. 5. Weight Train to Improve Strength Private coaching is very versatile, including training in speed, agility, flexibility, injury prevention, etc, but your private coach will also help you get stronger with weight training. Building muscle will help ensure that the heaviest thing you're lifting isn't your basketball. 6. Improve Your Vertical Jump Dream of being able to dunk? Your private coach can help with that. As a basketball player, you will be expected to have many skills, but one of the most important (and exciting) is being able to jump high. Through specialized workouts catered specifically to you, you'll be able to touch that rim in no time! 7. Be One of the Few Players Who Puts in the Extra Work Show your coach and your team that you're one of the best basketball players in the league and an elite athlete with an array of skills and talent by committing to the art of basketball. Hire your private coach today to help you stand out amongst competitors and become a widely sought after basketball player! Wed, 01 Aug 2018 06:00:00 GMT http://teamspeedco.com/blog/4726/7-Ways-Private-Coaching-Will-Make-You-A-Better-Basketball-Player--All-Around-Athlete--and-Human http://teamspeedco.com/blog/4725/8-Benefits-of-Working-with-a-Private-Coach blog At Sterling's Team Speed, we recognize the importance of personal training and the unique benefits that only working privately with a fitness trainer will provide. Here, we've compiled a list of our top 8 reasons to not only hire a private coach, but the benefits of working with one too.   1.They work with your unique requirements Every person is unique. Your anatomy, stamina, health-related requirements and goals are going to be different than the person standing next to you. Working with a private coach is different from group classes in the way that they work with you one-on-one to not only achieve your specific goals, but work with you on your unique requirements. 2. It's educational A private coach is going to help you understand WHY you are doing what you're doing - a luxury you don't always get in a group setting. The movements and workouts are going to be tailored to suit your specific needs, and your private coach will tell you why they are the perfect movements for you. Working privately with a trainer also comes with the added benefit of keeping your alignment in check. Form is the most important part of any movement. A private coach will help you make sure you're doing it correctly! 3. They help you work towards your specific goals (like training for an event) Here at Sterling's Team Speed, working with clients privately to hit specific goals is our specialty. We get athletes in here all the time who are training for upcoming tryouts, national competitions/ tournaments, marathons and large athletic events. Whatever your goals are, a private coach will help you hit them! 4. They hold you accountable Can you count how many times you've set a goal for yourself and achieved it all on your own? Athletic training is hard, even when if you know what you're doing. A private coach is going to hold you accountable to showing up for your goals. Accountability is high on our list for achieving success in fitness goals for a reason! 5. It's efficient: No wasted time = Maximum results Here at Sterling's Team Speed, you have exactly 60 minutes on the floor with your private coach. Our trainers go above and beyond for our clients to get the most out of their sessions. Those 60 minutes are all about you and your fitness goals. 6. They fit your schedule The curse of a busy person is that it can be really difficult to find a fitness class that fits your schedule. An incredible benefit to working with a private coach is that they have flexibility in their schedule (oftentimes, training is their full time job, so they've got availability). A private coach actually cares about you and your goals, so they will work with your schedule to fit you in at an ideal time for you. 7. Your training is personalized At each session with your private coach, they'll have created a personalized workout to help meet your specific needs. Each workout is going to be tailored to your unique goals. At Sterling's Team Speed, we also help you track your progress towards your goals! 8. They keep you motivated It's arguable that the hardest part to working out is showing up. Your private coach is going to help keep you motivated by keeping your training fun, challenging and interesting.   Don't waste another minute! Email us to schedule your complimentary private training session now! Fri, 06 Jul 2018 06:00:00 GMT http://teamspeedco.com/blog/4725/8-Benefits-of-Working-with-a-Private-Coach http://teamspeedco.com/blog/4724/Baleigh-Baker-Back-in-Business- blog Today was Baleigh's last Return to Sport session after suffering a broken hand during her high school season this spring! Of course, Coach Joe wanted to leave a lasting impact, so he designed a challenging strength workout, incorporating this step up variation between sets. We are so happy that you're all healed up, Baleigh, can't wait to see you back out on the pitch! Remember, if you're struggling with an injury, our Return to Sport program is a great option to get you back to the sport you love- faster.  Wed, 30 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4724/Baleigh-Baker-Back-in-Business- http://teamspeedco.com/blog/4723/Speed-and-Power--A-Deadly-Combo blog Speed and power were the name of the game this afternoon with Cadence. Coach Joe focused heavily on her stride length and explosiveness through the cones. Repetition is the best way to train both body and mind into making a change or breaking a habit. By having Cadence sprint through this pattern of cones, she was able to lengthen her stride and increase the power of her drive. Drills like this help with a player's ability to explode out of a tackle and leve a defender behind. Great work today, Cadence! This girl has wheels! Tue, 29 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4723/Speed-and-Power--A-Deadly-Combo http://teamspeedco.com/blog/4722/Playoff-Prep-Starts-Now- blog *Check out our Instagram page @teamspeedcoto see the full video! Our U15 DA girls put in some quality work last night! Preparation for playoffs in June has officially begun! Every session counts! Thu, 24 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4722/Playoff-Prep-Starts-Now- http://teamspeedco.com/blog/4721/Making-Training-as-Game-Like-as-Possible blog *Check out our Instagram Page @teamspeedco for the full video! Xavier hit it hard with Coach Joe this afternoon with a workout designed to push his versitility as a football player- as high school football season is right around the corner! This drill incorporated not only speed and agility, but also a mental aspect that added quite the challenge! Xavier had to wait for Joe to call out which direction to turn, and as he was going through the hurdles, Joe would call out which color band he had to sprint towards (or under). Designing drills that simulate game-like scenarios fime-tune the athlete's ability to make split second decisions on the field. We love Xavier's dedication and willingness to work hard! This is going to be your year, X!  Tue, 22 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4721/Making-Training-as-Game-Like-as-Possible http://teamspeedco.com/blog/4720/Hurry--Only-2-Weeks-Left-to-Register-for-Summer-Sports-Performance- blog *Check out our Instagram page @teamspeedco for the full video This is a perfect example of the high-quality training that athletes of all ages receive in our Sports Performance program. Our coaches spend hours each week meticulously planning sessions to ensure that your child is being challenged both physically and mentally. We make sure to balance strength/power with speed/agility to create well-rounded athletes. If you have a young athlete that could benefit from this type of training, make sure to visit our website and register for our summer 10 week Sports Performance program. But don't hesitate! Only 2 weeks left to register and space is filling quickly! ... Mon, 21 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4720/Hurry--Only-2-Weeks-Left-to-Register-for-Summer-Sports-Performance- http://teamspeedco.com/blog/4719/Full-Body-Workout-with-One-Simple-Tool blog As an elite competitive rock climber, Kylie has to build an ultra strong upper body and core to pull herself up as she climbs. She also has to maintain strength in her legs to stabilize herself and push off of each hold as she ascends. Battlr ropes are a great way to work the entire body. With just one rope, it's possible to engage every muscle group in the body with an intense strength workout, while also challenging stamina, cardio and endurance. Kylie handled this tough workout like a champ! Fri, 18 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4719/Full-Body-Workout-with-One-Simple-Tool http://teamspeedco.com/blog/4718/The-Grind-Never-Stops- blog The grind never stops, especially when you're a D1 athlete. These girls may have just finished finals, but it's time to hit the ground running (pun intended) with summer fitness! Pre season will be here before you know it, and these 2 will be prepared- no doubt. Peyton and Megan ran 1 minute sprint intervals followed by 1 minute of recovery to challenge their speed and endurance. Quality work ladies! **If you're a collegiate athlete and looking for a way to get in shape over the summer and train for your fitness tests, check out our college fitness program, run by Sterling himself!!** Wed, 16 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4718/The-Grind-Never-Stops- http://teamspeedco.com/blog/4717/Katie-Maney-CRUSHES-Her-5th-Home-Run-of-the-Season- blog **Check out our Instagram page @teamspeedco to see live footage of Katie's epic home run!!** Katie Maney smashed her 5th home run of the season out of the park this weekend. She is living proof that hard work and consistency pay off. Last season, Katie hit a total of 6 home runs. This year, after starting to train here with Coach Joe, she's about to surpass her home run record and she's barely halfway through her season! The numbers don't lie! All of the hard work she's put in after school, on weekends, and even throughout the holidays is paying off. Way to go Katie, we can't wait to see how the rest of your season pays out!  .......... Mon, 14 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4717/Katie-Maney-CRUSHES-Her-5th-Home-Run-of-the-Season- http://teamspeedco.com/blog/4716/Developing-the-WHOLE-Athlete blog Defender, Luke Hansen, of the Colorado Rapids Soccer club and US Men's National Team Pool Player is one of the most dedicated and consistent athletes we have. Luke has been training with Sterling 3days/week before school for years now. Coaches across the country and across the world acknowledge that Luke's speed and physicality are what set him apart on the field. It's important for Luke to be a well rounded athlete. Developing Luke's upper body has been just as important as maintaining strength and power in his legs. Without a strong core and upper body, Luke wouldn't be able to hold off his opponents and run through tackles like he does.  Fri, 11 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4716/Developing-the-WHOLE-Athlete http://teamspeedco.com/blog/4715/An-Excellent-Exercise-for-All blog This is a great exercise for athletes of all ages and abilities- not JUST athletes recovering from ACL reconstruction. Lauren Reid started working with Sterling right after her surgery this past winter and has come such a long way! Sterling is now focusing on building up the muscles around her knees in order to regain strength lost after surgery and to prevent further injury. We can't wait to see Lauren tear it up when she's cleared to play! Keep up the hard work! Thu, 10 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4715/An-Excellent-Exercise-for-All http://teamspeedco.com/blog/4714/Load---Explode- blog *Check out our latest post on Instagram (@teamspeedco) to get the full effect* If you listen closely, you can hear Coach Joe clapping in the background signaling for Fletcher to load and explode. This is an excellent drill to teach proper running form and to work on speed, explosiveness and reaction time. It's important to drive the knees and focus on foot flexion in order to maximize results. Repetition of this drill is key. As an athlete does this drill more often, his/her running mechanics and overall speed will improve significantly.  Wed, 09 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4714/Load---Explode- http://teamspeedco.com/blog/4713/Now-You-See-Her--Now-You-Don-t blog WARNING: you may need to watch this video in slow motion in order to actually see Juliauna's footwork. Juliauna's successes are a direct result of her sacrifices, effort and persistence. This level of speed and control can only be attained by consistent, dedicated training- which has been a priority in her life for years. One of the things we admire most about J is her all-or-nothing mentality. When she sets a goal for herself, there is absolutely nothing that can stop her from achieving it. We are proud of your hard work, kiddo. It's fun to train athletes that want to work hard and be pushed! *Visit our Instagram Page @teamspeedco to see the full video of J's lightning fast feet! Tue, 08 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4713/Now-You-See-Her--Now-You-Don-t http://teamspeedco.com/blog/4712/Baleigh-Has-Pins-in-Her-Hand----What-s-Your-Excuse- blog Baleigh Baker, goalkeeper for Mountain Vista High School suffered a broken hand this season and had to have pins placed to fix the break. But a broken hand, surgery, and a cast haven't stopped her from training and maintaining fitness for when she's cleared to play again. We get to work with this stud mornings before school, after practices, and even on weekends. If that doesn't epitomoze dedication, we don't know what does. She's been working hard to maintain speed, strength and endurance, despite not being able to use her hand.  Mon, 07 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4712/Baleigh-Has-Pins-in-Her-Hand----What-s-Your-Excuse- http://teamspeedco.com/blog/4711/InCORporate-your-Core- blog As a competitive runner and cyclist, it is crucial for Elle to maintain a strong core for stabilization and power. Coach Matt incorporated this exercise into her workout to target the entire trunk: abs, obliques and even shoulders too.  Fri, 04 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4711/InCORporate-your-Core- http://teamspeedco.com/blog/4710/Post-Game-Refuel blog Our U17 DA Girls taking a rolled ice cream break after their game in Kansas City this weekend!  Thu, 03 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4710/Post-Game-Refuel http://teamspeedco.com/blog/4709/Champion-in-the-Making blog This girl does what it takes to be the best- no questions asked. Despite the fact that she lives over an hour away, she manages to train every day, both on the pitch and in here with us. She is an unstoppble force and her championship mentality is a perfect match for her go-getter work ethic. Currently, National Team Pool Player Juliauna Hayward is training with us in preparation for her upcoming camp. Keep up the diligent work, J! We are so proud of you and can't wait to watch you represent at camp! Wed, 02 May 2018 06:00:00 GMT http://teamspeedco.com/blog/4709/Champion-in-the-Making http://teamspeedco.com/blog/4708/Our-Coaches-Design-Workouts-with-Results-in-Mind blog Here at Team Speed, our coaches practice what they preach. Their coaching techniques are reliable and effective not only because they studied sports performance training in school, but also because they implement their style of training into their own workouts. This morning, Coach Joe hit a 45 inch standing box jump between squat sets. That's what happens when you're committed to training and pushing yourself past your limits.  Mon, 23 Apr 2018 06:00:00 GMT http://teamspeedco.com/blog/4708/Our-Coaches-Design-Workouts-with-Results-in-Mind http://teamspeedco.com/blog/4707/Consistency-and-Commitment-Make-All-the-Difference blog Alex Sandoval is making unbelievable progress in her ACL recovery. She started training consistently with Sterling immediately after surgery, and it's looking like she'll be cleared to play sooner than anyone expected. Alex is one of the most committed, hardworking athletes we have the privilege of working with. Her desire to be back on the field has pushed her & motivated her through this long recovery process. Your hard work is paying off and we can't wait to see you return to the sport you love stronger and faster than ever! Thu, 19 Apr 2018 06:00:00 GMT http://teamspeedco.com/blog/4707/Consistency-and-Commitment-Make-All-the-Difference http://teamspeedco.com/blog/4706/Summer-10-Week-Adult-Bootcamp blog Calling all Mom's and Dad's!! For the first time ever, Sterling's Team Speed will be offering an Adult Bootcamp in conjunction with our Sports Performance program! We want to help you achieve your health and wellness goals while also helping you maximize efficiency! Now the whole family can train in the same place AT THE SAME TIME! Parents registering for the Adult Bootcamp will also receive the Sports Performance "sibling discount"! Just $179 for 5 unlimited days of training/week for TEN weeks! Call or visit our website for details! Tue, 10 Apr 2018 06:00:00 GMT http://teamspeedco.com/blog/4706/Summer-10-Week-Adult-Bootcamp http://teamspeedco.com/blog/4705/Day-1-ECNL-Phoenix blog It was a great first day out in Phoenix for Sterling and the Real Colorado ECNL Girls! All 5 teams played today in the 90 degree heat- quite the climate change from the snow they left behind in Colorado! Way to tough it out girls, let's finish the weekend strong!  Mon, 09 Apr 2018 06:00:00 GMT http://teamspeedco.com/blog/4705/Day-1-ECNL-Phoenix http://teamspeedco.com/blog/4704/Mal-Pugh-Does-It-Again blog Congratulatory shoutout to our girl, Mal Pugh, who was named NWSL Player of the Week this week! Mal scored a goal to contribute to the Washington Spirit's 2-0 win over the Orlando Pride. We love seeing all of your hard work being recognized and rewarded. Keep it up, kiddo! Thu, 05 Apr 2018 06:00:00 GMT http://teamspeedco.com/blog/4704/Mal-Pugh-Does-It-Again http://teamspeedco.com/blog/4703/There-s-Always-Time-to-Train blog Her balance, control and footwork are on point. Hadley Linder is one of the most hard-working and committed athletes we've met. Not to mention, she's one of the most technically advanced players for her age. She is continually pushing herself and challenging herself to be the best that she can possibly be, which is why you can find her here at 6:30am training before school. This kid has next-level focus and determination. We love working with athletes that do whatever it takes to achieve greatness. We expect BIG things from you, Hadley.  Thu, 29 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4703/There-s-Always-Time-to-Train http://teamspeedco.com/blog/4702/Her-Cadence-is-Quite-Impressive----- blog Speed and precision: 2 things that make for a deadly combination in an agilty sequence- and that's exactly what we see in Cadence Kline. Today we focused on speed, agility, explosiveness, control and change of direction throughout the various obstacles we challenged her with. The only thing that would have made this sequence better would be if she had a ball at her feet! Agility drills such as this one translate directly to the field and impact your game significantly.  Tue, 27 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4702/Her-Cadence-is-Quite-Impressive----- http://teamspeedco.com/blog/4701/From-National-Champions-to-Professional-Athletes--These-Girls-Never-Cease-to-Amaze-Us- blog These 2 studs are living proof that hard work DOES pay off, and that no dream is too big if you're willing to pursue it with every fiber of your being. After wrapping up their extremely successful collegiate careers at USC (National Champions 2016) these girls were not quite ready to hang up their boots. After months of training, and negotiating with teams across teh globe, Alex and Amanda have officially signed to play professionally for Lithuania in the Champions League this year. We are so proud of you girls and are so excited to watch you rep the USA!! Mon, 26 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4701/From-National-Champions-to-Professional-Athletes--These-Girls-Never-Cease-to-Amaze-Us- http://teamspeedco.com/blog/4700/Friday-Morning-Grind blog The T Drill is an oldie but a goodie. Simple yet effective, this drill hones an athlete's ability to generate speed over a short distance and change directions quickly. In addition to challenging speed and agility, the T Drill also engages balance and body control. This morning, Coach Joe added another element of challenge to the basic T Drill for these baseball boys to engage their hand-eye coordination as well. Fri, 23 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4700/Friday-Morning-Grind http://teamspeedco.com/blog/4699/Oregon-Duckling-in-Training blog We love how dedicated to training our athletes have been this week while on spring break. Sacrifice and committment are what sets you apart from your competition and propels you to the next level. This mentality is extremely apparent in Brynn- a sophomore in high school, already committed to the University of Oregon to play soccer. We love her work ethic and are incredibly excited to work with this duckling! Wed, 21 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4699/Oregon-Duckling-in-Training http://teamspeedco.com/blog/4698/Spring-Break-Done-Right blog The road to recovery can be long, but this girl has approached every obstacle with a smile on her face. There is light at the end of the tunnel, and we absolutely cannot wait to watch your epic comeback. Glad you're here with us this week, spending spring break the right way... TRAINING!!  Mon, 19 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4698/Spring-Break-Done-Right http://teamspeedco.com/blog/4697/SheBelieves-Cup-Champions-- blog Congratulations to our very own Mal Pugh and the rest of of USWNT who defeated England 1-0 last night to win the SheBelieves Cup for the second time in 3 years! Way to play your heart out for a great cause- we are so proud of you. (The SheBelieves Cup is a movement to inspire women across the world and encourage them to accomplish their goals and dreams, athletic or otherwise.) Thu, 08 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4697/SheBelieves-Cup-Champions-- http://teamspeedco.com/blog/4696/Her-Commitment-to-Training-and-Her-Desire-to-Succeed-are-BEYOND-Impressive- blog This is Riley. Riley plays soccer for Rush and is on the top team for her age group (U12). Every Tuesday and Thursday Morning, this hard-working, ambitious, disciplined 12 year old wakes up early and trains at 6:30am BEFORE school to get faster ans stronger. What's your excuse? Tue, 06 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4696/Her-Commitment-to-Training-and-Her-Desire-to-Succeed-are-BEYOND-Impressive- http://teamspeedco.com/blog/4695/Summer-Sports-Performance-Registration-is-NOW-OPEN- blog Registration for our summer 2018 Sports Performance Program is OFFICIALLY OPEN!!! The 10 week program will run June 4th- August 9th Monday- Friday. For the summer months, we have age group specific classes (Elementary, Middle and High School). Use your time off from school to get faster and stronger in here with us! We will see you there!! Visit our website for details and to register. Space is filling quickly, don't wait to register!! Fri, 02 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4695/Summer-Sports-Performance-Registration-is-NOW-OPEN- http://teamspeedco.com/blog/4694/Preseason-Travel-Trip-for-T--Phoenix-Rising-FC- blog Our very own T Dia of Phoenix Rising FC has been in Ecuador for the past week training at the Ecuadorian National Team training complex in preparation for their match against powerhouse team L.D.U. Quito- one of the most prestigious clubs in Ecuador. It was an extremely close game last night, ending in a 2-2 draw at the end of regulation time. Unfortunately, Phoenix lost in PKs. Tough outcome, but what an incredible experience! Proud of you, T!  Thu, 01 Mar 2018 06:00:00 GMT http://teamspeedco.com/blog/4694/Preseason-Travel-Trip-for-T--Phoenix-Rising-FC- http://teamspeedco.com/blog/4693/Adult-Personal-Training-Special- blog Moms and Dads, this one is for you! With all of the young athletes passing through our doors, you may be thinking that we only specialize in youth training. NOT TRUE! We offer state-of-the-art personal training for adults as well! Summer is right around the corner.. let us help you enter the summer months fit and confident this year! Train with one of our coaches and achieve the personal fitness goals you've set for yourself. 2018 Adult Personal Training Special: 10 sessions for $499 (usually $650).  Tue, 27 Feb 2018 06:00:00 GMT http://teamspeedco.com/blog/4693/Adult-Personal-Training-Special- http://teamspeedco.com/blog/4692/Welcome-to-the-Team--Coach-Alex-- blog We'd like to introduce the newest member of the Team Speed coaching staff, Alex Trujillo! Alex came to us from Colorado Mesa University, where he pursued his collegiate soccer career, as well as a degree in exercise science. As a coach, Alex wants to help his athletes reach all of their goals by focusing on the small details. Make sure you say hi and give him a warm welcome next time you're in!  Thu, 22 Feb 2018 06:00:00 GMT http://teamspeedco.com/blog/4692/Welcome-to-the-Team--Coach-Alex-- http://teamspeedco.com/blog/4691/A-Creative-Twist-to-Training blog We can always count on Coach Joe to come up with a creative approach to keep our athletes on their toes! For Arapahoe High School softball player, Katie Maney, that meant incorporating fielding skills and hand/eye coordination into a speed drill. (check out our instagram page @teamspeedco to see the full video) Tue, 20 Feb 2018 06:00:00 GMT http://teamspeedco.com/blog/4691/A-Creative-Twist-to-Training http://teamspeedco.com/blog/4690/Comin--for-Ya--Combine- blog Ethan Zemla, junior at Valor Christian High School, putting in the work to prepare for the upcoming combine.  Mon, 19 Feb 2018 06:00:00 GMT http://teamspeedco.com/blog/4690/Comin--for-Ya--Combine- http://teamspeedco.com/blog/4689/Best-of-Luck--Mal- blog Just wanted to wish you the best of luck on your upcoming season from all of us here at Sterling's Team Speed! After having the pleasure of training you throughout the off season, we are sure going to miss having you around! Mal is off to camp with the USWNT and will play in the She Believes Cup before heading back to Washington D.C.  Mal, we know what you are capable of! Go out there, work hard, play your game, and have fun! We will see you after season.  Fri, 16 Feb 2018 06:00:00 GMT http://teamspeedco.com/blog/4689/Best-of-Luck--Mal- http://teamspeedco.com/blog/4688/Phoenix-Here-We-Come- blog The 2004 Olympico Girls are getting after it tonight in sweats and sweatshirts to prepare for the President's Day Cup in Phoenix next week! If you look closely, you can see that their faces are almost as red as their jackets! Good luck from all of us here at Sterling's Team Speed! We know you're going to do great! Thu, 15 Feb 2018 06:00:00 GMT http://teamspeedco.com/blog/4688/Phoenix-Here-We-Come- http://teamspeedco.com/blog/4687/Back-to-the-Basics blog These short sprints and change of direction at full speed will definitely translate onto the field for these Colorado United girls. Whether they're trying to shake a defender, or slow down an attack defensively, it's always important to be able to change direction on the fly. Wed, 14 Feb 2018 06:00:00 GMT http://teamspeedco.com/blog/4687/Back-to-the-Basics http://teamspeedco.com/blog/4686/Practice-Really-DOES-Make-Perfect blog Yasin's footwork is truly a thing of beauty (check out our instagram page for the full video @teamspeedco). There's no arguing that repetition leads to success. The more you practice fine motor skills like this (agility ladders and speed hurdles), the faster and more accurate you will be. #musclememory Tue, 13 Feb 2018 06:00:00 GMT http://teamspeedco.com/blog/4686/Practice-Really-DOES-Make-Perfect http://teamspeedco.com/blog/4685/Guess-Who-s-Back---- blog After a successful January Camp with the USWNT and an unbelievable performance against Denmark, our very own Mal Pugh is back at it here at Sterling's Team Speed! Glad to have you back home for a bit, let's get after it! Thu, 25 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4685/Guess-Who-s-Back---- http://teamspeedco.com/blog/4684/Freakishly-Fast-Feet blog A challenging agility sequence for the Colorado United Blue Girls tonight. There's no better way to improve foot skills & speed on the ball than to challenge your feet and your brain to work together at high speeds! A great way to do this is to incorporate agility ladders, hoops and hurdles ito your training! Wed, 24 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4684/Freakishly-Fast-Feet http://teamspeedco.com/blog/4682/When-Training-Gets-Tough--Remember-Why-Your-Coaches-Push-You- blog Tough session tonight in our High School Sports Performance Class. Our athletes did more core work, burpees and wallsits than they would have liked, as we got off to a rocky start with the level of focus. A good reminder for any athlete: your coaches aren't tough on you because they're angry with you. They're hard on you because they know what you're capable of, and won't settle for less than your best at each and every training session. You all turned it around and finished the session strong. Well done, guys! Mon, 22 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4682/When-Training-Gets-Tough--Remember-Why-Your-Coaches-Push-You- http://teamspeedco.com/blog/4681/BAND-It-Like-Beckham- blog Band work is essential to injury prevention. In our 2017-2018 season, we've seen fewer injuries in the teams that we train than ever before. This is largely due to the band work that we incorporate into every session. In addition to preventing common sports injuries, resistance bands also correct muscle imbalances, boost performance, and build strength.  Thu, 18 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4681/BAND-It-Like-Beckham- http://teamspeedco.com/blog/4680/Resistance-ROCKS- blog A great drill for improving speed, power and explosiveness, Xavier has been working his tail off to prepare for his upcoming baseball season at Arapahoe. Resistance training is a useful tool for athletes of all types. Whether you're looking to increase your overall speed, attain a more explosive 10 yeard start, or maximize a change of pace/direction, incorporating some sort of resistance training will make a difference. Xavier has been training with Coach Matt for a couple of months now and has already made astounding improvements- crushing 3 of the Team Speed records for his age this week. Keep up the hard work Xavier!  Tue, 16 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4680/Resistance-ROCKS- http://teamspeedco.com/blog/4679/Sitting-Out-is-Never-an-Option-Here-at-Sterling-s-Team-Speed blog Poor naive Erin, back in Colorado for a visit, thought she could come into Team Speed and just watch Peyton workout. She must have forgotten, having been at Mizzou for the past 4 years, that that is NOT how Sterling rolls. Sitting out of a workout is never an option at Sterling's Team Speed. Much to her dismay, and completely against her will, she was forced to complete one of Sterling's notorious workouts. Welcome back to Colorado Erin, we missed you! Thu, 11 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4679/Sitting-Out-is-Never-an-Option-Here-at-Sterling-s-Team-Speed http://teamspeedco.com/blog/4678/Let-the-Trash-Talking-Commence blog Sterling sure talks a big game..... but that's because he can back up all of the smack talk... and more! Old man's still got it!! We had some major trash talking going on in this push up challenge between Alex and Sterling this afternoon.... Check our instagram video for the full effect! Wed, 10 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4678/Let-the-Trash-Talking-Commence http://teamspeedco.com/blog/4677/Light-at-the-End-of-a-Long-Tunnel blog This girl is a true testament to the phrase "hard work pays off". After undergoing a complete ACL repair in March of 2017, Rachel has been in here training twice a week, every week since May. Her committment to recovery and her unwavering optimism has made an unbeliebable impact on her progress. She's fitter and stronger than ever before and she's just weeks away from being cleared to play high school soccer. She has been so tough and so perseverant through this journey of recovery and we can't wait to watch this season unfold for you.  Tue, 09 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4677/Light-at-the-End-of-a-Long-Tunnel http://teamspeedco.com/blog/4676/SEC-SHOWDOWN blog It's always so fun to have our alumni home to train over break! Wishing our own Nicole Lyubenko a strong and healthy spring season at Alabama.... but more importantly, wishing you luck in the big game tonight! Sterling says, "you're going to need it". #fightingwords Mon, 08 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4676/SEC-SHOWDOWN http://teamspeedco.com/blog/4675/Mac-is-Back--- blog Mac Kandji, professional soccer player for Finland's FC Inter Turku, was in this afternoon to train with Sterling. Mac explained that despite all of the professional team trainers and physios he has back in Finland, the highest quality and intensity of training comes from Sterling Joseph. We interviewed him to find out a little more about what makes Sterling's training so special and how it has impacted his career. Check out the video on our instagram page @teamspeedco Thu, 04 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4675/Mac-is-Back--- http://teamspeedco.com/blog/4674/Spring-2018-Sports-Performance-Registration-is-OPEN- blog The New Year is officially here and it's time to get serious about training for the upcoming season! Don't forget to register for our Spring Sports Performance Programs! We are offering a 5 week Preseason program, a 10 week In-Season program OR you have the option to participate in ALL 15 weeks! The Preseason program runs from February 11th- March 17th and the In0Season Program runs from March 18th- May 25th. Don't wait to register! SPACE IS LIMITED!! Wed, 03 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4674/Spring-2018-Sports-Performance-Registration-is-OPEN- http://teamspeedco.com/blog/4673/Can-t-Keep-Her-Down- blog Tenacious: (adjective) the quality or act of being very determined; persistence; not easily dispelled.  To say that Haley is tencious would be selling her short. Just a little over a week out of foot surgery, she was in here today working out, and preparing for her spring season at Clemson. It takes a lot of dedication to sacrifice your winter break and commit to recovery and healing. We are so proud of your perseverance through this injury, and can't wait to watch you tear it up when you're all healed. Keep it up Haley! Tue, 02 Jan 2018 06:00:00 GMT http://teamspeedco.com/blog/4673/Can-t-Keep-Her-Down- http://teamspeedco.com/blog/4672/The-Training-Never-Stops- blog Loved the effort today from Eric Rex and Jonathan Rodenberger! The holidays didn't distract these boys from preparing for their quickly approaching high school baseball season! These boys put in the work consistently, year round, and their progress speaks for itself. We can't wait to watch you both kill it this season! Tue, 26 Dec 2017 06:00:00 GMT http://teamspeedco.com/blog/4672/The-Training-Never-Stops- http://teamspeedco.com/blog/4671/Home-For-The-Holidays blog Got to train 2 of our oldest Team Speed Athletes back to back this morning! First, Mal Pugh of the US Women's National Team and the Washington Spirit... followed by Janine Beckie of the Canadian National Team and the Houston Dash. Great to see you both! Fri, 22 Dec 2017 06:00:00 GMT http://teamspeedco.com/blog/4671/Home-For-The-Holidays http://teamspeedco.com/blog/4670/Burn-Baby-Burn-- blog Tough circuit tonight in our High School Sports Performance class with Coach Matt! While one group single step lunges with the medball, the other group has to hold a wall-sit until the first group lunges to the end of the turf and back! Mon, 18 Dec 2017 06:00:00 GMT http://teamspeedco.com/blog/4670/Burn-Baby-Burn-- http://teamspeedco.com/blog/4669/Recovery-Day-for-Bentley blog Just doing some contrast tub therapy this afternoon in my Dad's Recovery Center! This morning's workout sure took it out of me! My paws are sore and I'm dog tired!! Tue, 12 Dec 2017 06:00:00 GMT http://teamspeedco.com/blog/4669/Recovery-Day-for-Bentley http://teamspeedco.com/blog/4668/Progress-Comes-In-Many-Shapes-and-Sizes----- blog For a soccer player, speed, agility and the ability to quickly change directions on the fly are crucial elements of the game. To help with these essential skills, Coach Joe had Karalyn working on the star drill, which incorporates shuffling, constant changes in direction, sprinting, and back pedaling. Mastering the mechanics of this drill will have a huge impact on her game as a whole!  Mon, 11 Dec 2017 06:00:00 GMT http://teamspeedco.com/blog/4668/Progress-Comes-In-Many-Shapes-and-Sizes----- http://teamspeedco.com/blog/4667/Connor-the-Kangaroo-Kid blog If you ever take a look at our record board, not only will you see Connor's name listed for the broad jump and the 10 yard start, but he also holds the pull-up record for boys his age. Tonight, the 36" box jumps weren't quite challenging enough, so Coach Matt decided to add a 30 pound weight!! Connor is a prime example of the phrase, "hard work pays off". He has been training with Matt consistently for 2 years now and continues to amaze us with his significant improvements.  Thu, 07 Dec 2017 06:00:00 GMT http://teamspeedco.com/blog/4667/Connor-the-Kangaroo-Kid http://teamspeedco.com/blog/4666/Girl-On-A-Mission blog Working with athletes like Alex is what makes this job so rewarding. One of the most driven, passionate, hard-working athletes we've seen, Alex is working tirelessly to get back on the field. Just a few weeks out of ACL reconstruction surgery, Alex is hungry to return faster and stronger in order to solidify a college committment. We are proud of you and the progress you're making! Keep up the hard work, Alex! Wed, 06 Dec 2017 06:00:00 GMT http://teamspeedco.com/blog/4666/Girl-On-A-Mission http://teamspeedco.com/blog/4665/Cramming-for-Christmas- blog Even Santa's elves are training with us in preparation for Christmas! Speed is everything when you're working at the North Pole and Christmas is only 20 days away!!! Tue, 05 Dec 2017 06:00:00 GMT http://teamspeedco.com/blog/4665/Cramming-for-Christmas- http://teamspeedco.com/blog/4664/CORE-IS-KEY- blog A strong core is the key to success in a competitive athlete. The explosive strength and power required to be successful on the field originates in your core. Not to mention, a strong core will enhance balance and posture and even prevent injuries! Thu, 30 Nov 2017 06:00:00 GMT http://teamspeedco.com/blog/4664/CORE-IS-KEY- http://teamspeedco.com/blog/4663/Rest--Recovery----Rehab----OH-MY- blog After his first season with Phoenix Rising FC, T is back home training training and rehabbing with Sterling in preparation for next season! T has been in here every day since his surgery a couple of weeks ago and has already made remarkable progress. This injury is just a small bump in the road for this hard-working, dedicated athlete. Keep it up, T! Wed, 29 Nov 2017 06:00:00 GMT http://teamspeedco.com/blog/4663/Rest--Recovery----Rehab----OH-MY- http://teamspeedco.com/blog/4662/Calling-All-Moms---Dads-- blog The holidays are quickly approaching.... Why not get a jump start on your New Year's Resolution and take advantage of our Adult Personal Training Special?! We are offering 10 sessions for $499 (regularly $650). There's no time like the present!! Wed, 22 Nov 2017 06:00:00 GMT http://teamspeedco.com/blog/4662/Calling-All-Moms---Dads-- http://teamspeedco.com/blog/4661/5th-Annual-FREE-Thanksgiving-Workout blog There's no better way to kick off the holiday than with a good sweat!! Join us at 8:00 am Thanksgiving morning for our 5th Annual FREE Thanksgiving workout! All are welcome! Bring your family and friends & come have some fun with our coaches!  *We just ask that you bring one non-perishable food item to donate See you there! Mon, 20 Nov 2017 06:00:00 GMT http://teamspeedco.com/blog/4661/5th-Annual-FREE-Thanksgiving-Workout http://teamspeedco.com/blog/4660/Our-Future-SUPER-STAR--- blog Meet our future SUPER STAR! He just can't wait to get out there on the turf.  Apparently he can't quite read yet, but we will give him a hall pass for this one.  Taking it all in..... Thu, 16 Nov 2017 06:00:00 GMT http://teamspeedco.com/blog/4660/Our-Future-SUPER-STAR--- http://teamspeedco.com/blog/4659/Return-To-Your-Sport-Faster---Stronger-Than-Before- blog Bet you couldn't tell she's only a few months out of reconstructive ACL surgery!! Getting back on the field after a serious injury is all about patience, dedication, and proper training.  Our Return to Sport Program is the perfect way to accelerate your recovery and get back to doing what you love faster and stronger than ever.Ask about our discounted private training rates for injury recovery & return to sport! Wed, 15 Nov 2017 06:00:00 GMT http://teamspeedco.com/blog/4659/Return-To-Your-Sport-Faster---Stronger-Than-Before- http://teamspeedco.com/blog/4658/Private-Coaching blog Private coaching- it's what we've built our business on here at Sterling's Team Speed. In addition to the vast benefits that private coaching has on an athlete's performance, the benefits of private coaching extend beyond the field. Sterling is a master at his craft, whether it's injury prevention, recovery or conditioning, you know you'll leave a session with him better than you came. What really sets sterling apart is his ability to connect with and pour into his athletes. Ask any one of his athletes and they'll tell you there's no better support system out there. Sterling sure knows his stuff, and we're lucky to have him! Tue, 14 Nov 2017 06:00:00 GMT http://teamspeedco.com/blog/4658/Private-Coaching http://teamspeedco.com/blog/4657/Mallory-Pugh---doesn-t-know-the-meaning-of-off-season- blog Our very own Mallory Pugh doesn't know what "Off Season" is. She thinks training is a "year- round, even if I'm hurt, season".  She didn't just adopt this philosophy, she grew up with it.  From 7 years old, she has grown up training with Sterling and this is where she returns to recover from an injury and get herself ready for when she can get back on the field.  Her success is not by luck or accident, it takes hard work, dedication, determination and consistent, consistent training. There is always a reason, and a way to train and get it done so you can be the best! See Mallory hard at work here, notice the tape on her leg...nothing gets this girl down! https://www.youtube.com/watch?v=_1vpXDnCF8w Thu, 09 Nov 2017 06:00:00 GMT http://teamspeedco.com/blog/4657/Mallory-Pugh---doesn-t-know-the-meaning-of-off-season- http://teamspeedco.com/blog/4656/12-Week-Off-Season-Sports-Performance-Program-Off-To-A-Great-Start blog Last night was the first night of our 12 Week Off Season Sports Performance Program, and we could not be more excited about the tunrout, and the quality of training that we saw! Our athletes in both the Elementary/Middle School group and the High School group showed up ready to put in the work to get faster and stronger. We love getting to work with such dedicated athletes- willing to train at a high intensity during their time off in order to achieve their goals. Keep it up kids, if every session is as focused as last night, you are going to be astounded by your progress after these 12 weeks of training!  It's not too late to sign up for our 12 Week Off Season Sports Performance Program! We have a couple spots left in our High School Class, and although our Elemetary/ Middle School class is full, we are still getting lots of inquiries and anticipate putting together small groups to accomodate those that still want to train! Call or email us if you're interested!   Fri, 03 Nov 2017 06:00:00 GMT http://teamspeedco.com/blog/4656/12-Week-Off-Season-Sports-Performance-Program-Off-To-A-Great-Start http://teamspeedco.com/blog/4655/NEW-12-Week-Off-Season-Sports-Performance-Program blog Take advantage of the upcoming off season and train harder in our new 12 week sports Performance Program. With a focus on speed, agility, conditioning, strength, power, explosiveness, flexibility and mental toughness, our new 12 week program will have you fitter, faster, stronger and ready for next season. Join us from November 2nd- February 9th for unbeatable age group specific off-season training. For just 3 payments of $99, you can train every Sunday, Monday and Thursday throughout the off season. Don't wait to register! Space is filling quickly. Call (303)-779-3640 or email kira@teamspeedco.com to register. Mon, 23 Oct 2017 06:00:00 GMT http://teamspeedco.com/blog/4655/NEW-12-Week-Off-Season-Sports-Performance-Program http://teamspeedco.com/blog/4654/Colorado-State-Cup-Champs--Fall-2017 blog We want to send a HUGE congratulations to our athletes and teams who trained all season, fought until the final whistle, and earned the title of US Youth Soccer Colorado State Cup Champions this weekend. Shoutout to the Real Colorado National '05 Girls, Real Colorado Olympico '02 Girls, Real Colorado National '05 Boys and the Colorado United White '00 Girls! We have been so proud of your tenacity, determination and grit every step of the way! It definitely goes without saying that hard work and mental toughness pay off! Next stop: Regionals!! Tue, 26 Sep 2017 06:00:00 GMT http://teamspeedco.com/blog/4654/Colorado-State-Cup-Champs--Fall-2017 http://teamspeedco.com/blog/4653/-99-Fall-Break-Speed---Agility-Camp blog Take advantage of your time off this Fall Break and get some quality training hours in with Sterling!!  Who: 2 Groups (ages 8-10 and ages 11-13) *limit 15 athletes per group What: Week long Sports Performance Training with emphasis on speed & agility, conditioning, flexibility, injury prevention, body weight strength, core strength and mental toughness (ummm.. do you know anyone who does it better??) Sterling WILL be coaching this camp! When: October 9th- 12th 8:30am-10:00am  Don't miss this exclusive opportunity to train with Sterling! $99 for the entire week of training! Registration ends October 5th. Hurry!! Spots are filling up fast! Only 15 athletes per group! CLick this link to register: https://tms.ezfacility.com/OnlineRegistrations/Register.aspx?CompanyID=4245&GroupID=1936824  Thu, 14 Sep 2017 06:00:00 GMT http://teamspeedco.com/blog/4653/-99-Fall-Break-Speed---Agility-Camp http://teamspeedco.com/blog/4652/Welcome-Home-Mal- blog Our very own Mal Pugh is back in town this week with the US Women's National Team for a match against New Zealand! Mal will be playing on her home turf this Friday night, September 15th, at 8:00pm. Come out and support your fellow Team Speed athlete... we will see you there!  Tue, 12 Sep 2017 06:00:00 GMT http://teamspeedco.com/blog/4652/Welcome-Home-Mal- http://teamspeedco.com/blog/4651/Be-A-Team-Player blog "Team: a number of persons associated together in work or activity in pursuit of a common goal". Here at Sterling's Team Speed, we understand not only what it means to be a team player, but also the value and purpose that being a member of a team can bring to one's life. After working in the business of sports performance training for many years, we've had the privilege of observing the immeasurable impact that playing for a cause greater than yourself can have on our athletes. Every day, we work with athletes of all ages and abilities striving to better themselves at any cost in order to make a greater contribution to their team. This is exactly the concept that we'd like to implement into the fight against breast cancer. No one should have to fight this battle alone. Join the team here at Sterling's Team Speed to help us provide support, encouragement and hope for the brave women who are fighting for their lives. To support Breast Cancer Awareness Month, we will be selling pink "Be A Team Player" T-shirts to support the cause. All profits will be donated to the Susan G. Komen Foundation to help further breast cancer research. T-shirt orders must be placed by September 20th. T-shirts can be shipped directly to your home or can be picked up here at Sterling's Team Speed.  *Call us directly if you'd like to place a team order! (303)-779-3640   T-shirt order Link: https://www.customink.com/fundraising/beateamplayer# Feel free to help our team grow by sharing this link with family & friends! Beating breast cancer is going to be a full team effort, but we have hope for a cure here at Sterling's Team Speed! Thu, 07 Sep 2017 06:00:00 GMT http://teamspeedco.com/blog/4651/Be-A-Team-Player http://teamspeedco.com/blog/4650/Adult-Personal-Training-Special blog Mom and Dad, this one's for you! Right now, at Sterling's Team Speed, we have an unbeatable ongoing Adult Personal Training Special! We are currently offering personal training sessions for $49/session (*excludes training with Sterling). Visit our website and register to get 10 personal training sessions for $499! (regularly $650) This offer ends October 1st, but all discounted sessions can be used up to 3 months post purchase date! Wed, 06 Sep 2017 06:00:00 GMT http://teamspeedco.com/blog/4650/Adult-Personal-Training-Special http://teamspeedco.com/blog/4649/Team-Speed-s-Member-Referral-Program- blog Sterling's Team speed has been blessed with such wonderful and loyal members, who have helped to grow our business. We would like to show our appreciation for these members by launching our new member referral program. Effective June 26, 2017, all sports performance members have the opportunity to receive one free month of sports performance training for each individual they refer, who sign up for three or more months of sports performance training. Athletes that are privately training with us, at this present time, have the opportunity to receive one free training session for each individual they refer, who sign up for twelve or more private training sessions. Mon, 26 Jun 2017 06:00:00 GMT http://teamspeedco.com/blog/4649/Team-Speed-s-Member-Referral-Program- http://teamspeedco.com/blog/4648/Keep-It-Up-Girls- blog The Real Colorado u13 Olympico girls are making a statement out in Salt Lake City, Utah this week. With 2 wins in the President's Cup so far, things are looking good for these ambitious, hard-working girls. Your family here at Sterling's Team Speed is sending you well wishes! Keep those W's coming and remember to take care of your bodies! Great job girls! Wed, 14 Jun 2017 06:00:00 GMT http://teamspeedco.com/blog/4648/Keep-It-Up-Girls- http://teamspeedco.com/blog/4647/A-Very-Meaningful-Memorial-Day-Weekend blog With the fast-paced, hustle & bustle nature of life these days, it's easy to lose sight of the significance and meaning behind holidays, events, traditions, etc. Take this past weekend for example. Yes, it was a wonderful long weekend, and everyone loves an extra day off of work or school, but Memorial Day is so much more than just an additional day off. Memorial Day serves as a holiday to pay respects to and exhibit gratitude for those who have selflessly risked their lives to protect this nation's freedom. This Memorial Day was particularly special for the family here at Sterling's Team Speed, as one of our own reached a monumental milestone in accordance with this incredibly honorable holiday. Kate Meyer, long time athlete of Sterling's Team Speed, graduated from the United States Military Academy at West Point, earning a BS from one of the most academically rigorous colleges in the country. In addition to balancing highly demanding academics and cadet responsibilities, Kate also played 4 years of D1 soccer at West Point. This past weekend, Kate graduated West Point and was commissioned as a second lieutenant in the United States Army. We recognize the sacrifice you made, in surrendering the college experience to serve your country. Not only are we profoundly proud of you, but we are also exceptionally grateful for your selflessness and service. We would not have a holiday to celebrate if it weren't for individuals like you. Congratulations Kate, on your graduation and commissioning. You should be very proud of yourself-- we sure are!   Thu, 01 Jun 2017 06:00:00 GMT http://teamspeedco.com/blog/4647/A-Very-Meaningful-Memorial-Day-Weekend http://teamspeedco.com/blog/4646/Real-Cup-2017 blog Great job to all of the teams that participated in the Real Cup this weekend! We loved seeing you out there working hard and doing what you love. We'd like to highlight a few teams that got the job done and finished the weekend as champions! Congratulations to 1st place finishers: Real CO National '07 Girls Real CO National '05 Girls Real CO National '04 Girls Real CO National '03 Girls Real CO National '02 Girls Real CO National '00 Girls Real CO National '05 Boys The hard work that you've put in here at Sterling's Team Speed clearly paid off this weekend. Congratulations on your success-you certainly earned it. Tue, 30 May 2017 06:00:00 GMT http://teamspeedco.com/blog/4646/Real-Cup-2017 http://teamspeedco.com/blog/4645/School-May-Have-Ended--but-the-Training-Never-Stops-at-Sterling-s-Team-Speed- blog Parents, we know that the summer break doledrums are inevitable, but Sterling's Team Speed is here to help! Before your kids have the chance to grumble, "I'm bored", get them signed up for our Youth Sports Performance groups. With 3 separate age groups offered (Elementary, Middle, and High School) every weekday, there's no excuse for the kids to skip a workout.  Check the website for our NEW summer schedule, beginning June 1st, 2017. We look forward to seeing you there!   Tue, 23 May 2017 06:00:00 GMT http://teamspeedco.com/blog/4645/School-May-Have-Ended--but-the-Training-Never-Stops-at-Sterling-s-Team-Speed- http://teamspeedco.com/blog/4644/Mallory-Pugh-Professional-Debut blog Mallory Pugh will be making her first NWSL appearance tomorrow, May 20th, at 7:00pm ET. Last month, Mal announced that she would forego her collegiate eligibility at UCLA to play professionally. On Tuesday, she signed with the Washington Spirit and will play in the first game of her professional career tomorrow against FC Kansas City. We couldn't' be prouder of you Mal, and are so excited to watch you tear it up! Go show the NWSL what Sterling's Team Speed athletes are made of. We will be thinking about you tomorrow and sending you well wishes. From your Family at Team Speed, Congratulations and Good Luck! We love you. Fri, 19 May 2017 06:00:00 GMT http://teamspeedco.com/blog/4644/Mallory-Pugh-Professional-Debut http://teamspeedco.com/blog/4643/Good-Luck-T- blog Even if you've only been training with us for a short time, it's likely that you've seen T Dia working with Sterling to get faster and stronger as he continues his professional soccer career.    Although he carries himself with remarkable humility, T has been recognized time and again for his skills, competitive edge and ability to read the game. T started training with Sterling at the start of his competitive career, playing for Real Colorado. As he continued his development as a standout soccer player, he attended Mountain Vista High School in which he played for several consecutive state championship titles and was awarded Gatorade Player of the Year in 2011. Following high school, T's athletic career continued to flourish as he attended Clemson University in pursuit of a degree in sociology. Not only is T Dia an outstanding individual on the field, but he also set himself apart from his peers in the classroom. In addition to playing 4 seasons of Division I soccer, being named Clemson's Defensive Player of the Year in 2013, and leading his team to an ACC and league championship in 2014, he also managed to graduate in 3 ½ years. After graduating, T came back to train with Sterling in hopes of playing professionally. His hard work certainly didn't go unnoticed, as he was drafted to Kansas City as the 20th pick in the first round in the spring of 2015. He played with Kansas City until July of 2016 when he was drafted to Montreal for the fall season. Upon returning home, T suffered a foot injury in January that he's worked tirelessly to rehab from with Sterling. We are so proud of his hard work and determination to return to play faster and stronger. Despite a minor setback, it's evident that this injury isn't going to hold T back, as he was called up for a tryout with Phoenix Rising FC.   We love seeing Sterling's Team Speed athletes recognized for their hard work and talent. We will be thinking about you, T, as this exciting opportunity approaches. From your Family at Sterling's Team Speed, Good Luck! Thu, 18 May 2017 06:00:00 GMT http://teamspeedco.com/blog/4643/Good-Luck-T- http://teamspeedco.com/blog/4642/President-s-Cup-Champions- blog Congratulations to Real Colorado's U13 National Girls for winning the President's Cup Tournament in Scottsdale, Arizona! Every year, these girls grind it out with us, putting in that extra work that it takes to become champions. We are wIth you every step of the way - so proud of them! Tue, 21 Feb 2017 06:00:00 GMT http://teamspeedco.com/blog/4642/President-s-Cup-Champions- http://teamspeedco.com/blog/4641/Companions-or-Competitors- blog On the field these ladies are competitors, USA vs CANADA. At Sterling's Team Speed, two sisters at home.  Some of the World's Best Female Soccer Players have been raised playing for Real Colorado and training at Sterling's Team Speed. Pictured here are Janine Beckie (Olympic Bronze Medalist 2016 (Canada) and Jaelene Hinkle (US Women's National Team).  During this Off-Season, both women have been training with Sterling to stay fit and ready to go back into action. Kind of makes you proud! Wed, 25 Jan 2017 06:00:00 GMT http://teamspeedco.com/blog/4641/Companions-or-Competitors- http://teamspeedco.com/blog/4640/U13-Real-Colorado-Olympico-Girls blog Check out Real Colorado's U13 Olympico Girls. These girls train at Sterling's Team Speed year round - constantly working on their speed, agility, conditioning, strength, injury prevention and MENTAL TOUGHNESS.  They know what it takes to become champions! Can't wait to see them represent Colorado at President's Cup in Satl Lake, Utah this coming June.  We are with you all the way!  Mon, 23 Jan 2017 06:00:00 GMT http://teamspeedco.com/blog/4640/U13-Real-Colorado-Olympico-Girls http://teamspeedco.com/blog/4638/Happy-Friday- blog We love these ladies! They have been training with us without ever taking a break....twice/week for the last 5 years. Not only do they work full time as Elementary School Teachers,  they are mom's, wives and friends to all.....Amazing women we have training with us at Sterling's Team Speed!  ***Brooke, our awesome personal trainer, doesn't take it very easy on them - it's a tough workout! Keep up the good work!   Fri, 20 Jan 2017 06:00:00 GMT http://teamspeedco.com/blog/4638/Happy-Friday- http://teamspeedco.com/blog/4637/Recovery-Night-at-Sterling-s-Team-Speed-- blog Recovery Night at Sterling's Team Speed! The girls braved the 60 degree cold tub! Join us next time...our athletes say it makes all the difference! Wed, 18 Jan 2017 06:00:00 GMT http://teamspeedco.com/blog/4637/Recovery-Night-at-Sterling-s-Team-Speed-- http://teamspeedco.com/blog/4636/Our-Sport-Performance-Program-is-a-Hit- blog 2017 is proving to be a great year! We are settled in our new space and busy as ever.  Our athletes are training either privately, in our classes or with their teams while our parents jump on cardio to get a workout in at the same time.  Some of athletes who have busy training schedules already are taking advantage of our on site Recovery Center....some brave enough to endure the Cold Tub- say it's highly effective and helps tremendously.  Click here for more details about our sport performance program. http://teamspeedco.com/userfiles/678/files/Youth-SP-Membership-Flyer-2016.pdf. Hope to see you soon! Tue, 17 Jan 2017 06:00:00 GMT http://teamspeedco.com/blog/4636/Our-Sport-Performance-Program-is-a-Hit- http://teamspeedco.com/blog/4635/This-Thanksgiving--- blog Before the turkey is in the oven, before the potatoes are mashed, before the pumpkin is pie... Where will you be?  Team Speed is having our 4th Annual Thanksgiving Workout!!! Thanksgiving morning, 8am, bring your family and friends for some fun with the Team Speed trainers!  The Holidays are coming, will you be ready?!? Mon, 07 Nov 2016 06:00:00 GMT http://teamspeedco.com/blog/4635/This-Thanksgiving--- http://teamspeedco.com/blog/4633/So-Close- blog The grass certainly is greener on our side!  Mon, 24 Oct 2016 06:00:00 GMT http://teamspeedco.com/blog/4633/So-Close- http://teamspeedco.com/blog/4622/Last-Day-with-Quincy---- blog Last day with Quincy!! We adore our bubbly fun Q, she's a perfect fit for Team Speed. She works well with everyone, always brings a smile, and consistently wows us with her knowledge and spirit. We know you love her as much as we do! Keep up the great work Q!!!! Fri, 07 Oct 2016 06:00:00 GMT http://teamspeedco.com/blog/4622/Last-Day-with-Quincy---- http://teamspeedco.com/blog/4623/Last-Day-with-Quincy---- blog Last day with Quincy!! We adore our bubbly fun Q, she's a perfect fit for Team Speed. She works well with everyone, always brings a smile, and consistently wows us with her knowledge and spirit. We know you love her as much as we do! Keep up the great work Q!!!! Fri, 07 Oct 2016 06:00:00 GMT http://teamspeedco.com/blog/4623/Last-Day-with-Quincy---- http://teamspeedco.com/blog/4620/Quincy-Day-3-------- blog "At Team Speed we are like a little family, I love telling stories about work! I also love being active, it keeps me motivated!" - Q Thu, 06 Oct 2016 06:00:00 GMT http://teamspeedco.com/blog/4620/Quincy-Day-3-------- http://teamspeedco.com/blog/4621/Quincy-Day-4-------- blog Her favorite holiday is Christmas!  Her favorite Christmas movie is Elf! Her dream car is an F250! And finally, she loves anything Pumpkin Spice! Today she is showing us a good stretch for Flexibility Thursday! Thu, 06 Oct 2016 06:00:00 GMT http://teamspeedco.com/blog/4621/Quincy-Day-4-------- http://teamspeedco.com/blog/4616/NEWS-FLASH---- blog Each week one of our staff will be named the staff member of the week! Quincy will be first! Stay tuned.... Sarting Monday!!! Fri, 30 Sep 2016 06:00:00 GMT http://teamspeedco.com/blog/4616/NEWS-FLASH---- http://teamspeedco.com/blog/4607/One-Month-Out--- blog We are so close I can almost taste it! Of course its going to be a stressful couple of weeks but the work is worth it! Our office, staff room, and locker rooms have walls now and we can finally see the shape of the finished space! Sterling and Kira have a big vision for our new home and its all coming together the way they wanted. We are so excited and we hope you are too! Mon, 29 Aug 2016 06:00:00 GMT http://teamspeedco.com/blog/4607/One-Month-Out--- http://teamspeedco.com/blog/4606/Changes- blog If anyone ever tells you construction and renovation is easy, they are lying. Its a slow and up hill climb, there is no denying that. But everyday there is something changing, getting us one step closer to our goal. Today its the drywall, tomorrow the floors. Patience is something we  have mastered because we know good things come to those who wait. As someone who has, in a way, taken the passenger seat on this endeavour I'm ecxited to watch it unfold. With Sterling and Kira at the helm there is no doubt that the new Team Speed will be extraordinary. We've begun working on the fun part, ordering paint, shopping for new cardio equipment, planning the retail shop. The list goes on and on. With about 45 days to go, all I can say is there are some suprises in store for our Team Speed family and we cant wait for you to see! Keep checking in with us for some exciting news about Memberships! And, as always, follow us on social media to see all the fun we have!!!! Wed, 17 Aug 2016 06:00:00 GMT http://teamspeedco.com/blog/4606/Changes- http://teamspeedco.com/blog/4605/Back-to-School blog The kids are heading back to school and your schedule is starting to open up. What will you do with all this free time? Team Speed has your answer! Adult Boot Camps with Sterling or Booke, Adult Lunch Specials, and Private Coaching are all great ways to get back to your workout routine. Start your days off right with us, call to set up an appoinment or check out our calader on our website for all the class times. Summer is over, its time to take care of yourself again! Tue, 09 Aug 2016 06:00:00 GMT http://teamspeedco.com/blog/4605/Back-to-School http://teamspeedco.com/blog/4604/Its-Showtime- blog Allright its that time! Gather your friends and family, find a TV and some snacks. Our own Mallory Pugh is going to be competing with the U.S. Women's Soccer team in Rio. Thier very first game is TODAY! They will be playing New Zeland. It will start at 4pm and you can watch it live on NBC Sports Network. Lets all tune in and watch Mallory help the U.S. on thier path to Gold!  We will be posting her full game schedule and all TV listings for her Olympic journey as we recieve info. Stay tuned for more!  Wed, 03 Aug 2016 06:00:00 GMT http://teamspeedco.com/blog/4604/Its-Showtime- http://teamspeedco.com/blog/4603/Keep-on-Moving- blog Things are comming along swiftly here at the new Team Speed. The crew started building the walls of our new office spaces, locker rooms and coaches room. Its all starting to fall into place and we are 2 months out from our grand Opening! Dont forget to follow us on Twitter, Instagram, and Facebook and check back here for updates on our new space and all the latest and greatest on Team Speed! Mon, 01 Aug 2016 06:00:00 GMT http://teamspeedco.com/blog/4603/Keep-on-Moving- http://teamspeedco.com/blog/4602/So-Famous- blog Mallory Pugh is a name we've heard here a lot. Like all of our athelets she is part of the family. The big loud Team Speed family. She has been with us for quite a while and we have watched her grow in to a couragous young woman. When the news that Mallory had made the US Womens Soccer Team that will be representing the country in Rio this year of course we were incredibly proud. We weren't the only one to notice her tenacity, last Monday Nicki Jhabvala from the Denver Post came in for a visit to speak with Mallory and her trainer, leader of the pack, Sterling. She watched the duo work through a training session and grabed a few pictures as well. Please checkout the article in the Denver Post or online at http://www.denverpost.com/2016/07/22/mallory-pugh-us-womens-soccer-colorado/  Lets all wish Mallory Good Luck at the 2016 Olympic games!!!! Mon, 25 Jul 2016 06:00:00 GMT http://teamspeedco.com/blog/4602/So-Famous- http://teamspeedco.com/blog/4601/Woo-Hoo--Locker-Rooms--- blog Looking forward to our brand new locker rooms to accomodate our adult gym membership! Adults will have access to our new expanded cardio area with brand new equipment and have access to all of our adult fitness classes and bootcamps! Only $39/month.  Fri, 22 Jul 2016 06:00:00 GMT http://teamspeedco.com/blog/4601/Woo-Hoo--Locker-Rooms--- http://teamspeedco.com/blog/4599/What-a-Mess---- blog Making room for our new industrial ceiling! Great new feature to enhance what our facility has to offer. A lofted ceiling with our 30 yards of turf!  Thu, 21 Jul 2016 06:00:00 GMT http://teamspeedco.com/blog/4599/What-a-Mess---- http://teamspeedco.com/blog/4600/Quick-Clean-Up- blog Wow-cleaned out the mess! New HVAC system coming in to replace this old one.  Brand new filter and ventaltion system for our athletes! This old one is a little creepy looking. Thu, 21 Jul 2016 06:00:00 GMT http://teamspeedco.com/blog/4600/Quick-Clean-Up- http://teamspeedco.com/blog/4597/Trust-The-Process-- blog Trust The Process! I have had a few setbacks and frustrations over the last month. Honestly, I have had moments of weakness with diet and struggle with getting to the gym as consistently as I would like to.  In the past, I would have said forget it and gone right back to my old bad habits that put me here in the first place.  As I said last week, it's time to break the cycle of just giving up and falling off the wagon.    The realization that we all have to have is that it didn't take a few weeks to get to this point. It has been years of poor decisions with food and believing that it's all figured out. The truth is that I can't become overly frustrated with this, all I can do is move forward and learn from those mistakes.   I have to "trust the process". This process is going to take longer than what I wish it would but the process of managing my diet and working out smarter is the best way to create the life change I'm looking for. I have felt for the longest time that I needed permission to put myself first. I have to really change my mindset and get on with the idea that putting yourself first sometimes is okay. So with that said, let's do our best and "trust the process" to reach our goals. Thanks as usual for reading! Mon, 21 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4597/Trust-The-Process-- http://teamspeedco.com/blog/4596/Sport-Performance-Leader-Board blog Male Spotlight Athlete: Gabe Romero (17) Sport: Football High School: Chaparral High School (2016 graduating year) Vertical: 1st place Pro-Agility- 2nd place 10 yd start:- 1st place  Fri, 18 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4596/Sport-Performance-Leader-Board http://teamspeedco.com/blog/4594/Great-job-Courtney-Humbarger-and-HRHS- blog Women's Basketball State Cup finals game! Courntey your hard work is paying off! This is what it takes to be the best! Team Speed is proud of you and your team for making it all of the way to the Colorado State Finals!  Thu, 17 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4594/Great-job-Courtney-Humbarger-and-HRHS- http://teamspeedco.com/blog/4592/That-New--Old-Feeling- blog That New, Old Feeling! Weight 297 lbs Well, here we go again. After a couple of setbacks I have that new, old feeling again. The new feeling of being really excited about working out and running again. I decided that after the injury and diet set backs I would start over with the running plan too, but at a slightly higher pace this time.  The first run again! Oh yeah I remember that terrible feeling of the first few minutes. However, this go around I am feeling stronger than before and only the first 6 minutes were terrible instead of the entire run, after the first 6 minutes that great old feeling started coming back. That relaxed feeling of just running and letting my mind become clear again. I guess the work that I put in before has started to pay off as I start the second round of running at a higher pace. I did realize that in order to prevent another injury I needed to get stronger overall. Brooke at Team Speed offered the opportunity to train with her in her boot camps. Of course I was saying to myself, "Boot camps are for girls!" Uh, well, if the girls are crazy strong and in better shape than I am right now, then yes, it's for girls. Brooke's boot camp is a serious butt kicker, I was still sore 2 days after the class,  I think the combination of the strength training and running will really kick my body over and beyond the many plateaus I've encountered.  So, in addition to the running starting again,  I have joined Brooke's boot camps and added weight training in too.  Now on to my overall lifestyle change, I'm back to getting my diet sorted out again too.  Before we all know it my clothes will start fitting better again.   Thanks for reading and lookout for my diet update next week. Mon, 14 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4592/That-New--Old-Feeling- http://teamspeedco.com/blog/4591/Stop-training-during-the-season--Why- blog What makes you think it's a good idea to STOP training during the season? Did you know... you are less fit at the end of your season than at the beginning and your rate of injury increases dramatically? Join us for our Spring Sport Performance Program! Unlimited training 5x/week. View flyer for details: http://www.teamspeedco.com/userfiles/678/files/Spring%20SP%20Program%20March%2010%202016-JPEG.pdf Fri, 11 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4591/Stop-training-during-the-season--Why- http://teamspeedco.com/blog/4589/The-Reset blog The Reset Weight:  298 lbs Well guys after a couple of weeks of slacking off I've had a bit of a reset. A reset on how I need to operate going forward to hit my goals. I thought that I had it all figured out and could move away from the processes that have helped me to this point.  A big process that has helped me out tremendously has been tracking my food and keeping myself accountable. I really felt like I had everything under control and could just do it in my head and just roll with it. So not true!   And to make matters worse I am nursing a small injury so I've had to change my workouts, so a combination of not tracking my food and having to modify my workouts has led to going off the rails a bit.  Getting back on track is necessary and so tracking my food is going to be a major part of getting me back on track, especially now since I am not able to burn the same number of calories.   The tracking system that I use is the My Fitness Pal app, this app is great!  As long as you put your information into the app, it will track it for you based on your goals. It even has a bar code scanner so if you have to grab a snack on the move you just scan it and it enters the food for you.  This app truly won't let me have any more excuses or allow me to be lazy anymore about tracking.    This reset is not only for my food tracking but a life reset too.  No more excuses, I need to realize that it's not only a short term change it's a lifestyle change that I have to follow. I know that I can do this and the only one getting in my way, is me!  Sometimes you just have to look yourself in the eye and kick yourself in the butt and get moving. This week's plan is to get back on the treadmill and back to quality eating, hopefully next week's update reflects the results of my "reset" and re-commitment to this process.  Thanks for reading! Tue, 08 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4589/The-Reset http://teamspeedco.com/blog/4583/2016-U11-Girls-Fall-Super-League-Champs- blog Good luck little ladies with your Spring Super League games! Your year round training at Team Speed is paying off! Let's do it again! Fri, 04 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4583/2016-U11-Girls-Fall-Super-League-Champs- http://teamspeedco.com/blog/4582/Sterling-is-watching-you---don-t-forget-that- blog Mal and Jae...love to see your hard work transfer onto the field!  Thu, 03 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4582/Sterling-is-watching-you---don-t-forget-that- http://teamspeedco.com/blog/4581/Training-during-the-Off-Season-pays-off- blog Congratulations to the Real Colorado U16 Olympico Boys for winning the 2016 Winter Invitational! Your 2x/week training at Team Speed during the off season pays off! Good luck at the FC Dallas College Showcase this weekend! Wed, 02 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4581/Training-during-the-Off-Season-pays-off- http://teamspeedco.com/blog/4580/Welcome-Home-Luke- blog Congratulations go to Luke Hansen who just returned from England after playing with the U16 Men's National Team.  He's leaving again for Italy in the next few weeks!  Everyone at Team Speed is proud of you! Tue, 01 Mar 2016 06:00:00 GMT http://teamspeedco.com/blog/4580/Welcome-Home-Luke- http://teamspeedco.com/blog/4579/Why-Not-Now blog Why not now? Weight 298 lbs Ok let me be honest, I've had bit of a set back now over the last couple of weeks. I was feeling great and if you've been following my numbers, you've seen that my numbers have been pretty consistent but this week I seemed to have hit a wall. The question of why is always a question that we have. Why am I not in shape? Why should I get in shape? Why did I lose my fitness? Why am I here? Why did I work so hard and still not lose anything this week?  I don't want to get too philosophical and deep, so I'm going to stick with the why's of falling out of shape and getting back in shape. We can all point to specific reasons as to why we stopped what was going so well.  We can say things like I had a hangnail and couldn't work out, or I had a cold once and missed my workout 10 years ago and decided that was it for me. Whatever your "why not" is let's work together and work towards the positive why's, like why are we getting better? As we all do from time to time, I had to take a good look in the mirror to start answering some of my "why's". Lets look at why I lost my fitness in the first place. The reality is that when I finished playing soccer in college I was so upset about the experience that I had, I kept eating like a college athlete and working out like 50-year-old man with arthritis. That combination led to weight gain initially but I anticipated that and worked hard to lose most of that weight gain. I lost the weight with the idea that I was going to play pro soccer. That exciting dream ended with a major injury. If you remember from earlier in this blog these were the exact reasons that I said are cliché reasons to gain weight and get out of shape, but those were my reality. Unlike times past that look in the mirror has reminded me of every delicious decision that has led me to here. I claim not to be an emotional eater but the truth is, when I'm celebrating anything I eat, when I have a bad day certain foods make me feel better, etc . . . With that being said, every roll of flab and every extra breath taken on the fight of stairs, I think of the foods I have eaten to put myself here and I realize this is a true lifestyle change not just a diet anymore. Fast forward to today, here I sit overweight again and trying again to lose it. The difference is this time I think I have a much better understanding of why I got to this point. I've had the hard look in the mirror, will you try to understand or even answer the "why's" on how you got to where you are?  So after all that, I am recommitting to this process and getting back in the right grove of things. I'm not asking why in that way anymore.  Now the only whys I will ask are, WHY NOT ME? WHY NOT YOU? WHY NOT NOW? I am back on the losing train again. So take a minute this week and have that tough conversation with yourself and make the decision and make the change. Thanks for reading, more updates soon. Mon, 29 Feb 2016 06:00:00 GMT http://teamspeedco.com/blog/4579/Why-Not-Now http://teamspeedco.com/blog/4576/Food-is-NOT-the-enemy- blog Food is NOT the enemy! Weight: 296 lbs   My running plan is continuing to head in the right direction. It's still hard but I feel like I'm getting stronger every day and as far as sweat goes, I'm getting a big dose of that every time I run too. Of course, now that I'm feeling more confident with my running and starting to see some weight fall off, my temptation is now to eat whatever I want because I'm working out. That is, until I remember it's this mentality that got me here in the first place. So, I need to get in gear and on track with my food plan, to make sure I don't fall back into the same trap as before. The new attitude that I'm really trying to follow is, "Eat to live and not live to eat!" This is not a diet but my new lifestyle change. To this point I have always been about the 3 square meals a day and that was it. That unfortunately led to extreme levels of hunger and being so hungry at each of these meals that I would eat too much, too fast. In addition to eating too much, too fast, I would also tend to make bad food choices too. I don't know about you, but when I would get extra hungry I would tend to want carb-heavy-things like, bread, candy, sweet tea, etc... Basically anything that was full of sugar and not full of the things I'd need to fuel my body, I couldn't eat fast enough. I'm struggling with my choices and making the right ones for my body and this journey. For me, it would be much easier and usually cheaper to stop for fast food vs. stopping at the grocery store and picking up some fruit or yogurt. Honestly, the choice is to try (grocery store) or not to try (fast food). Now with respect to all of us real people I would love to say I made the right choice every time but the reality is I haven't every time, but I want to start making it more of a commitment. Every time I make good food choices a priority, I will get closer and closer to my fitness goals. Here's what I've learned regarding the food I eat and how it affects my run. If I eat poorly the running that is already a challenge gets even harder, but with better eating I'm starting to feel better while running. Who knew that "eat well feel well" could be an amazing thing. I am starting to become convinced that my body is a temple, well okay it's still a bit of trailer park but at least I'm starting to get rid of some of the rif-raff that has been hanging out for way to long. Thanks for reading and more updates next week. Stay strong and keep moving! Mon, 22 Feb 2016 06:00:00 GMT http://teamspeedco.com/blog/4576/Food-is-NOT-the-enemy- http://teamspeedco.com/blog/4574/And-I-Was-Runnin- blog And I was RUNNIN' Weight:  297 lbs Last week we sorted out the plan that cardio was the key and running was the plan.  Ok, it's time to buck up and actually start this plan.  I have a unique challenge ahead of me going into the start of this week.  I'm traveling to Las Vegas to coach.  YIKES!! Vegas and a new diet plan AND a new workout plan, am I crazy?  If I were still the old Herman, this would be a great time to push everything off until "next week" and just enjoy all of the fun eats and drinks of Las Vegas, but this is the new Herman.  Obviously to make a change you sometimes can't plan it out but just jump in with two feet and start.  So with that being said, no excuses, I will start this new plan while I'm in Vegas.  I made a point to check with the hotel prior to leaving and made sure that they have a workout facility with a treadmill.  As it turns out, most reputable hotels have some sort of a workout facility, obviously for me, having a treadmill that will track the time, my heartrate and pace is a bonus!  Okay, here's the blow-by-blow of the first workout. Minutes 1-5:  Okay I'm running and really feeling like crap.  My head just keeps telling me to stop because of how much I dislike running.  Phew, I made it to minute 5! Minutes 5-10:  I'm really struggling at this point, sweats pouring off of my head, my legs are numb and I'm breathing heavy.  Right about now, I swear the timer on the treadmill is actually moving backwards, adding time.  How is it possible for each second to take so long??!!  I must keep working to try to get to the magical 20 minute mark. Minutes 10-15:  Okay something weird is happening, my breathing is slowing down and I'm starting to get out of my head.  Whoa, this is weird, at minute 13 my head clears out and I'm feeling a calm take over.  I guess this is what the "runners high" must be.  Holy cow, my legs are feeling stronger and I think, for the first time, I can finish this.  Minute 15-20:  Wow this is incredible, I feel amazing.  What was a numbness and pain in my legs has given way to the feeling of power and strength.  My lungs feel full and I feel like I can run forever.  Ok, not really but I certainly feel proud of making it the entire 20 minutes. Minute 21-60:  I get to just walk it off now.  The most interesting part is that as I start the ride back down to normal, my mind is really clear.  I start to think about the path that has led me to this point and the journey that has just started to become a new me. Thanks for reading and please check back as I will begin next week with updating the lifestyle changes that I will be implementing in my diet.  Thanks and have a great week!   Mon, 15 Feb 2016 06:00:00 GMT http://teamspeedco.com/blog/4574/And-I-Was-Runnin- http://teamspeedco.com/blog/4573/Spring-2016-Sport-Performance-Program-is-NOW-OPEN blog Spring 2016 Sport Performance Program REGISTRATION NOW OPEN Join Team Speed for 10 weeks of Unlimited Training Up to 5days/week  (Ages:  9-15 yrs) $325* For more information or to register, visit www.teamspeedco.com or call Kira @ 303-779.3640 *Register by March 1, 2016 and the program price is $275!  Tue, 09 Feb 2016 06:00:00 GMT http://teamspeedco.com/blog/4573/Spring-2016-Sport-Performance-Program-is-NOW-OPEN http://teamspeedco.com/blog/4572/The-Cardio-Plan blog The Cardio Plan Weight 300 lbs Last week I talked about my body and how cardio plays a key to me losing weight; the type of cardio I need is "low and slow".  My next step was to meet with Sterling at Team Speed and come up with a plan that we both think will be successful.  Being that I played soccer from a young boy thru college, I'm used to running & running, but in my old days, if I was running without the ball, something went terribly wrong and running was my punishment.  So, the challenge for me this week is to change my mind from running = punishment to running = fat loss, which I like!  If you remember from last week I learned that staying in the fat zone is key for me, so longer periods of "low and slow" cardio is going to be the best method to get it done. The plan will be a progressive running increase.  I'm going to find a running pace that I can manage for long periods of time.  This is so counterintuitive to the old way I use to work out, but that hasn't helped me so let's give this a try. Here's the plan: Week 1:  Run 20 minutes, walk for 40 minutes = 1 hour total Week 2:  Run 25 minutes, walk 35 minutes = 1 hour total Week 3:  Run 30 minutes, walk 30 minutes = 1 hour total And so on, until I reach 1 hour of running once I reach that goal, I start over with a faster pace. The key to this working is getting out of my head and sticking to the plan.  I need to replace the thinking of running = punishment and switch it to running = helping me meet my goals. Let the running begin!  Stay tuned for updates on my running progress.      Mon, 08 Feb 2016 06:00:00 GMT http://teamspeedco.com/blog/4572/The-Cardio-Plan http://teamspeedco.com/blog/4571/Cardio---My-Body blog Cardio & My Body 2/1/16 Weight:  304 As I continue to have a better understanding of how what I eat affects how I feel, I'm also figuring out that working out at an insane level may not be the best thing for me.  The question the majority of us ask ourselves is also what I ask myself.  What the heck do I do to get the proper workout level to burn the most fat as efficiently as possible?  The truth is there's an appropriate fat burning zone for everyone and it's all individual, who knew?  I was also under the impression that harder, faster and more was always the best method of getting the weight off, at least that's what I did as an athlete.  Could I have been wrong all this time?  The answer to this question could very likely be yes, considering where my body is physically at now.   Everyone has their own impression about cardio and what it means to them and are often quick to claim they did it.  The simplest way to describe cardio; it's when your heart rate raises higher than when resting and doing nothing.  So, yes, breathing hard after climbing a set of stairs is cardio in a technical sense, but the reality is, our huffing and puffing after walking those stairs probably means we need to get into better shape.   I have a cardio plan that was developed by the staff at Team Speed and am excited to start it.  Make sure you check in next week for the actual plan of attack.   Thanks for reading!   Mon, 01 Feb 2016 06:00:00 GMT http://teamspeedco.com/blog/4571/Cardio---My-Body http://teamspeedco.com/blog/4569/The--F--Word blog The "F" word Weight:  307lbs - down   Going into this week I am having some trouble with my motivation. I know that the big picture is out there and it's going to take a ton of work and commitment for this project to be successful, but honestly I am having a hard week. I think this week is a good week to really do an analysis of the 800lb gorilla in the room. What is that gorilla? It is the "F" word, not that one but the big "F" word, "FOOD". Food's what got me here and it's going to be the key to getting me out.   As I have said a couple of times before, I was a founding member of the "Clean Plate Club". As with many families every time we'd get together the first thing we'd talk about was food. With my family, the food was rich and tasty and until recently, the majority of it was fried in oil. Growing up, we didn't eat out or snack much, we ate 3 "square" meals a day and that was the food you ate, so you better eat up because snacking was frowned upon. If you showed up at any meal and you weren't hungry or you didn't clean your plate you were asked if you were sick. The initial idea of "3 square meals a day" caused me to get to a point of being too hungry and in turn, I would overeat at every meal thinking that I wouldn't eat again until the next meal.  After working with a nutritionist and looking at the food logs I was keeping, we determined something major.  I wasn't eating enough food.  I was working out really hard and creating a caloric deficit but I wasn't eating enough, so my body was in starvation mode and in turn, I was holding on to everything that I ate.  This has been a major "A-HA" moment. Now that I have this knowledge my next step is to get my eating not only in order but up to a level where I can lose weight and maintain muscle growth.  It looks like I really have to focus on the positive side of the "F" word.  As I move into next week I've started to work on adjusting my pattern of eating and my workouts to better hit the right zone to drop this fat appropriately. Thanks for reading!   Wed, 13 Jan 2016 06:00:00 GMT http://teamspeedco.com/blog/4569/The--F--Word http://teamspeedco.com/blog/4568/The-Realization---My-Ah-Ha-Moment- blog The Realization - My Ah-Ha Moment! Current weight: 310 lbs I have hit that point that everyone hits when you know that you need help but you are struggling on where is the best place to start? As with anything you start, you always want to have a little bit of background as to how you got to where you are so you can do your best to never go back there again. As I really started to think about it, I realized I have always been a member of the "Clean Plate Club." If it was on my plate, I would eat it until it was gone. The idea of cleaning your plate at every meal no matter the size or even the type of food worked well when I was a kid . . .oh wait, I was a chubby kid too, maybe I'm on to something. I kept eating like there wasn't going to be another chance to eat again. At least when I was younger, I would balance it out by playing sports in high school and college. Sadly, when the sports ended my eating habits stayed the same and hence why I'm here today and on this very personal journey. I have decided to ask for help from the great people at Sterling's Team Speed; however, before I get going I need to establish some short-term and long-term goals to help me stay on this journey.  The goals: 1. Lose weight! Makes sense, but why and how is this different? See below. 2. Get Fit! So I can stay active as long as possible. 3. Get Healthy! I want to walk my daughter down the aisle – it's very far in the future but in real jeopardy if I don't get myself together. 4. Run a 5k! Totally doable 5. Do a triathlon!  A crazy but real goal. 6. I want to be confident enough to walk on the beach without my shirt on! Totally vain but it's a goal. 7. Wearing clothes confidently!  Putting on clothes without worrying what I look like and where my rolls are hiding because they will be gone! 8. Weight loss goal: To lose 50-75 lbs this would change my life and the future for myself and everyone around me. This amount of weight loss will put me very close to the "ideal" weight for my 6'1" frame. Honestly, as long as my weight is heading in the right direction which is, down, I think that all of these goals are possible to obtain. Now that I have set some goals I think that the next step is to figure out how the heck I start, both short-term and long-term? Next week I will hopefully have a plan of attack that I can share with you. Thanks for reading!! Tue, 05 Jan 2016 06:00:00 GMT http://teamspeedco.com/blog/4568/The-Realization---My-Ah-Ha-Moment- http://teamspeedco.com/blog/4567/Sterling-s-off-season-training-with-Mac-Kandji---HJK-Helsinki blog Mac Kandji - What an amazing athlete! Welcome to the Team Speed Family. We are glad you are here training with us! Fri, 18 Dec 2015 06:00:00 GMT http://teamspeedco.com/blog/4567/Sterling-s-off-season-training-with-Mac-Kandji---HJK-Helsinki http://teamspeedco.com/blog/4566/The-Thanksgiving-Challenge blog After several weeks of this journey, I have come to my first big challenge, which is to maintain my progress so far, thru Thanksgiving.  Thanksgiving, the holiday known for family first and food second, third, fourth, and maybe even fifth depending on who you are.  I bet that most of us consume more on Thanksgiving than the original people who created Thanksgiving, consumed as a group.  So with that said, I really had a dilemma as to, how do I still enjoy the day of food while maintaining my progress?  I had to think about this a little bit and made some decisions prior to setting off that day. I needed to get a workout in.  I managed this by going to Team Speed's 4th Annual Thanksgiving Workout.  In the past, this workout consisted of small groups in stations and working your tail off for 90 minutes.  This year was a bit different because of the snow storm that put the entire group inside.  The roads were bad and icy so there was really every reason not to go, but I made it and had a great workout which was led by Sterling Joseph, the owner and leader of Sterling's Team Speed.  As I have begun to learn, over the journey, at this point it is important to create a caloric deficit; basically put out more than you put in.  Okay, workout is done, I now have a caloric deficit going into the rest of the day.   Have a plan going in.  In Thanksgiving pasts, any holiday with food as the main component I enjoyed, which is partially why I have been this out of shape for so long.  Oh the cakes, the pies, turkey, ham, mashed potatoes, I could go on forever but you get the idea!  I want to just say, "Today is a full-on cheat day" and hit the buffet like it was my last day of eating.  However, the reality is, I don't want to go backwards over one day.  Okay, here is the plan.  I will have 3 small plates instead of 1 or 2 giant plates.  Interesting, I think this way I can enjoy a little bit of everything on the table without killing my progress and without feeling deprived.  Instead I tried to use a smaller plate and really tried to savor each bite of the great meal my family had created.  Will this work?  I will update you soon as to how this plan of mine worked and what my progress was through the crazy holiday week.   Thanks and stay tuned for more posts! Quick update:     My Thanksgiving plan was a massive success! The idea of going through Thanksgiving and not eating what I wanted was too much!! So the plan of using a smaller plate to enjoy smaller portions of all of the things I wanted, left me full of good food without feeling deprived of the Holiday. Of course having the support of my family and friends with this adventure really helped everyone to understand what the heck I was doing with my tiny plates! So maybe you can give it a try at you next family food fest stay on track with you food choices and you can still enjoy and be a part of the feasting but at a much smaller and more effective level!  More to come on the Journey!! Thu, 10 Dec 2015 06:00:00 GMT http://teamspeedco.com/blog/4566/The-Thanksgiving-Challenge http://teamspeedco.com/blog/4565/Good-Luck-to-our-US-National-Athletes- blog Sterling's Team Speed wishes our young women luck as they venture across the world to their national competitions and events in December! Jaelene Hinkle - US Women's National Team - Hawaii Mallory Pugh- World Cup Qualifying Matches - Honduras Shae Holmes, Sophia Smith and Jaelin Howell - U17 WNT Camp, Florida Thu, 03 Dec 2015 06:00:00 GMT http://teamspeedco.com/blog/4565/Good-Luck-to-our-US-National-Athletes- http://teamspeedco.com/blog/4562/Happy-4th-of-July- blog Sterling, Bentley and the Team Speed Staff wish all of our wonderful clientelle, partners and athletes everywhere, a very Happy and Safe 4th of July!  Fri, 03 Jul 2015 06:00:00 GMT http://teamspeedco.com/blog/4562/Happy-4th-of-July- http://teamspeedco.com/blog/4561/Real-Colorado-ECNL-girls-off-to-Seattle-for-Playoffs- blog Sterling's Team Speed wishes Real Colorado ECNL girls best of luck at playoffs in Seattle! We will be there to watch all of your hard work pay off! Wed, 24 Jun 2015 06:00:00 GMT http://teamspeedco.com/blog/4561/Real-Colorado-ECNL-girls-off-to-Seattle-for-Playoffs- http://teamspeedco.com/blog/4560/Sterling-s-Team-Speed-wishes-Real-Colorado-best-of-luck-at-Regionals- blog Team Speed wishes all of our Real Colorado teams best of luck in Boise, Idaho at Regionals! This is how champions are made!  Fri, 19 Jun 2015 06:00:00 GMT http://teamspeedco.com/blog/4560/Sterling-s-Team-Speed-wishes-Real-Colorado-best-of-luck-at-Regionals- http://teamspeedco.com/blog/4559/Sport-Performance-Program-is-Full- blog Our Sport Performance Program is full for our 9-12 age group and 13-15 age group.  We are taking a waitlist and will open a new session on MWF from 530-630pm with a minimum of 10! Email info@teamspeedco.com and request to be placed on the waitlist. Visit www.teamspeedco.com for program details. Fri, 29 May 2015 06:00:00 GMT http://teamspeedco.com/blog/4559/Sport-Performance-Program-is-Full- http://teamspeedco.com/blog/4558/Summer-Sport-Performance-Program- blog Our 9-12 year old program only has 4 spots left! 13-15yrs is full! Contact us to put your name on a waitlist and we can open up a second session! 303-779-3640 or info@teamspeedco.com Tue, 19 May 2015 06:00:00 GMT http://teamspeedco.com/blog/4558/Summer-Sport-Performance-Program- http://teamspeedco.com/blog/4557/Congratulations-to-Real-Colorado-U13-National-Girls-- blog Congratulations to Real Colorado U13 National Girls, State Cup Champions 2015! On the road to Regionals! We are proud of all of your hard work! Sun, 03 May 2015 06:00:00 GMT http://teamspeedco.com/blog/4557/Congratulations-to-Real-Colorado-U13-National-Girls-- http://teamspeedco.com/blog/4556/Early-Registration-Discount-Ends-this-Friday--May-1- blog Only 2 days left to get your early registration discount for our Summer Sport Performance Program! Go to our website www.teamspeedco.com and register right from our home page. Space is limited! Wed, 29 Apr 2015 06:00:00 GMT http://teamspeedco.com/blog/4556/Early-Registration-Discount-Ends-this-Friday--May-1- http://teamspeedco.com/blog/4555/Summer-Sport-Performance--Program blog Our Summer Sport Performance Program is filling up fast! Early registration discount ends May 1. Only $275 for 10 weeks of training! Visit our website for details or to register www.teamspeedco.com or call 303-779-3640.  Tue, 14 Apr 2015 06:00:00 GMT http://teamspeedco.com/blog/4555/Summer-Sport-Performance--Program http://teamspeedco.com/blog/4554/Weather-cancel-practice-today-- blog Call us if weather cancels your practice today. We can get your team in. It's never a bad idea to brush up on your conditioning! 303-779-3640 Thu, 02 Apr 2015 06:00:00 GMT http://teamspeedco.com/blog/4554/Weather-cancel-practice-today-- http://teamspeedco.com/blog/4553/Good-luck-to-all-of-our-athletes-this-weekend- blog Best of luck to all of our athletes this weekend!  You've worked hard during the off season. Leave it all on the field and show'em what you've got! Team Speed has trained you to be better....stronger....faster. Now go do it! Fri, 20 Mar 2015 06:00:00 GMT http://teamspeedco.com/blog/4553/Good-luck-to-all-of-our-athletes-this-weekend- http://teamspeedco.com/blog/4552/Sterling-s-Team-Speed-s--T--keeps-Rising- blog Check it out! Great things can happen with some hard work and patience!  Fantastic article for everyone to read. http://www.sportingkc.com/news/2015/03/left-out-right-back-amadou-t-dia-rises-mls-combine-snub-skc-starter Thu, 19 Mar 2015 06:00:00 GMT http://teamspeedco.com/blog/4552/Sterling-s-Team-Speed-s--T--keeps-Rising- http://teamspeedco.com/blog/4551/Coming-Soon- blog Kids, you're in luck! It's your turn to see what your parents can do. Can they train as hard as you do? April 12-18 is Take Your Parent to Workout Week at Sterling's Team Speed.  More information to come.... Tue, 10 Mar 2015 06:00:00 GMT http://teamspeedco.com/blog/4551/Coming-Soon- http://teamspeedco.com/blog/4550/Congratulations-to-Davey-Hewitt- blog Sterling's Team Speed would like to congratulate Davey Hewitt for his nomination as Male Athlete of the Year for Regis University! His nomination was not only based on his athletic excellence, but also his outstanding academics, leadership ability and citizenship qualities.  Job well done, Davey! Fri, 06 Mar 2015 06:00:00 GMT http://teamspeedco.com/blog/4550/Congratulations-to-Davey-Hewitt- http://teamspeedco.com/blog/4548/Sterling-s-Complete-Athlete-Development-Program blog It's a new month and we have a few spots left in our CAD program. Sterling will shift to accomodate High School Sports with an In-Season training focus.  Seniors leaving this fall may want to consider this, it will feed into our summer College Athlete training program. Mon, 02 Mar 2015 06:00:00 GMT http://teamspeedco.com/blog/4548/Sterling-s-Complete-Athlete-Development-Program http://teamspeedco.com/blog/4547/Real-Colorado-ECNL-girls-in-Texas blog Hang in there girls! Get a light run in and hope you get your games in tomorrow! Fri, 27 Feb 2015 06:00:00 GMT http://teamspeedco.com/blog/4547/Real-Colorado-ECNL-girls-in-Texas http://teamspeedco.com/blog/4546/High-School-Tryouts-this-week blog Good luck to all of our High School Athletes during tryouts this week! Your hard work will pay off.  We will be there watching you this season! Wed, 25 Feb 2015 06:00:00 GMT http://teamspeedco.com/blog/4546/High-School-Tryouts-this-week http://teamspeedco.com/blog/4545/Too-snowy-to-practice--Come-train-with-us-tomorrow- blog If you find your practice gets cancelled tomorrow due to the snow, call us to train 720-220-8094 or email us at info@teamspeedco.com. We will get you right in! Stay safe and warm! Sat, 21 Feb 2015 06:00:00 GMT http://teamspeedco.com/blog/4545/Too-snowy-to-practice--Come-train-with-us-tomorrow- http://teamspeedco.com/blog/4544/Congratulations-T- blog   Congratulations "T"! Years of Hard Work have Paid Off! OUR VERY OWN, Amadou Dia, signs with Sporting Kansas City!  Thu, 19 Feb 2015 06:00:00 GMT http://teamspeedco.com/blog/4544/Congratulations-T- http://teamspeedco.com/blog/4543/Wake-up-and-Personal-Train-at-Team-Speed blog Are you interested in training in the morning before work or while the kids are at school?  Our Certified Trainers have a passion for getting you fit and healthy.  E-Mail or call us for special programs at Team Speed!   Sat, 14 Feb 2015 06:00:00 GMT http://teamspeedco.com/blog/4543/Wake-up-and-Personal-Train-at-Team-Speed http://teamspeedco.com/blog/4542/Family-Pack blog Sterling's Team Speed is offering a monthly Family Package that is a fantastic way to get the whole family fit and healthy.  Train the way you've always wanted to train, 3 days per week – every week.  Train privately, semi-privately, mix and match who comes to each session. Choose your trainer, days and times you want Fri, 06 Feb 2015 06:00:00 GMT http://teamspeedco.com/blog/4542/Family-Pack http://teamspeedco.com/blog/4541/National-Signing-Day blog Team Speed CONGRATULATES all of their athletes for the 2015 signing class! Wed, 04 Feb 2015 06:00:00 GMT http://teamspeedco.com/blog/4541/National-Signing-Day http://teamspeedco.com/blog/4540/Introducing-30-Minute-Workouts- blog Looking for a great way to get in shape but have limited time? Our new 30 minute personal training workouts will get you toned for the Spring and Summer. This is a full body high intensity interval training working out that includes balance, core, agility and strength. All ages and fitness levels. Everyday and Anytime Tue, 03 Feb 2015 06:00:00 GMT http://teamspeedco.com/blog/4540/Introducing-30-Minute-Workouts- http://teamspeedco.com/blog/4538/Team-Speed-New-Website blog We are happy to announce the launch of our brand new website www.teamspeedco.com. The website has been redesigned to improve on user friendliness, visual appeal and helpful information on all of Team Speed's services. Check us out!! Thu, 29 Jan 2015 06:00:00 GMT http://teamspeedco.com/blog/4538/Team-Speed-New-Website http://teamspeedco.com/blog/4539/Bentley-s-adventure blog Bentley's adventure: January 28th was a fantastic day for me. I got washed and groomed at Pet Smart and I felt great. After my bath, I was back hanging at the Team Speed Facility. Nature called and one of Team Speed Trainers let me outside. I looked left, I looked right, forward and back. No one was watching so the coast was clear. I decided to re-visit my friends at Pet Smart so I trekked on over by myself. Being that I'm handsome and friendly, I figured for sure I'd get a treat. However, that didn't happen, I got busted. Someone called my parents saying I was hanging out at Pet Smart. My Dad, Sterling, wasn't happy with me and obviously did not share my sense of excitement. I felt I did nothing wrong as I’m a big boy. We talked it out and all is well. I’m back at Team Speed greeting everyone who comes in. Stay tuned for my next exciting dare! Thu, 29 Jan 2015 06:00:00 GMT http://teamspeedco.com/blog/4539/Bentley-s-adventure http://teamspeedco.com/events/439/Sterling-s-Boot-Camp events Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/439/Sterling-s-Boot-Camp http://teamspeedco.com/events/388/Youth-Sports-Performance---Elementary-School--3rd-5th- events Elementary & Middle School Program Includes: Speed & Agility Conditioning Injury Prevention Flexibility Strength Training Post-Game & Training Recovery Mental Toughness/Coaching Support http://teamspeedco.com/events/388/Youth-Sports-Performance---Elementary-School--3rd-5th- http://teamspeedco.com/events/291/Sterling-s-Adult-Boot-Camp---YIKES- events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/291/Sterling-s-Adult-Boot-Camp---YIKES- http://teamspeedco.com/events/306/Brooke-s-Boot-Camp-II---Stay-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/306/Brooke-s-Boot-Camp-II---Stay-Up-with-Brooke http://teamspeedco.com/events/290/Sterling-s-Adult-Boot-Camp---YIKES- events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/290/Sterling-s-Adult-Boot-Camp---YIKES- http://teamspeedco.com/events/305/Brooke-s-Boot-Camp-II---Wake-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/305/Brooke-s-Boot-Camp-II---Wake-Up-with-Brooke http://teamspeedco.com/events/289/Sterling-s-Adult-Boot-Camp---Yikes- events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/289/Sterling-s-Adult-Boot-Camp---Yikes- http://teamspeedco.com/events/304/Brooke-s-Boot-Camp-II---Stay-Awake-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/304/Brooke-s-Boot-Camp-II---Stay-Awake-with-Brooke http://teamspeedco.com/events/333/Youth-Sports-Performance-Middle-School events http://teamspeedco.com/events/333/Youth-Sports-Performance-Middle-School http://teamspeedco.com/events/298/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/298/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke http://teamspeedco.com/events/297/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/297/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke http://teamspeedco.com/events/288/Sterling-s-Adult-Boot-Camp---YIKES- events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/288/Sterling-s-Adult-Boot-Camp---YIKES- http://teamspeedco.com/events/303/Brooke-s-Boot-Camp-II---Wake-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/303/Brooke-s-Boot-Camp-II---Wake-Up-with-Brooke http://teamspeedco.com/events/287/Sterling-s-Adult-Boot-Camp---YIKES- events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/287/Sterling-s-Adult-Boot-Camp---YIKES- http://teamspeedco.com/events/296/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/296/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke http://teamspeedco.com/events/286/Sterling-s-Adult-Boot-Camp---Yikes events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/286/Sterling-s-Adult-Boot-Camp---Yikes http://teamspeedco.com/events/285/Sterling-s-Adult-Boot-Camp---YIKES- events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/285/Sterling-s-Adult-Boot-Camp---YIKES- http://teamspeedco.com/events/294/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/294/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke http://teamspeedco.com/events/300/Brooke-s-Boot-Camp-II---Wake-Up-with-Brooke events New Summertime class time - 8:00am - 9:00am Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/300/Brooke-s-Boot-Camp-II---Wake-Up-with-Brooke http://teamspeedco.com/events/284/Sterling-s-Adult-Boot-Camp---YIKES- events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/284/Sterling-s-Adult-Boot-Camp---YIKES- http://teamspeedco.com/events/292/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/292/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke http://teamspeedco.com/events/299/Brooke-s-Boot-Camp-II---Stay-Awake-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/299/Brooke-s-Boot-Camp-II---Stay-Awake-with-Brooke http://teamspeedco.com/events/293/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/293/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke http://teamspeedco.com/events/283/Sterling-s-Adult-Boot-Camp---YIKES-- events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/283/Sterling-s-Adult-Boot-Camp---YIKES-- http://teamspeedco.com/events/311/Spring-2016-Sports-Performance-9-12-YRS---Tuesday events Spring 2016 Sport Performance Program - Tuesday 9-12 YRS Welcome http://teamspeedco.com/events/311/Spring-2016-Sports-Performance-9-12-YRS---Tuesday http://teamspeedco.com/events/316/Spring-2016-Performance-Program-13-15-YRS---Tuesday events Spring 2016 Sport Performance Program - Tuesday 13-15 YRS Welcome http://teamspeedco.com/events/316/Spring-2016-Performance-Program-13-15-YRS---Tuesday http://teamspeedco.com/events/310/Spring-2016-Sports-Performance-9-12-YRS---Monday events Spring 2016 Sport Performance Program - Monday 9-12 YRS Welcome http://teamspeedco.com/events/310/Spring-2016-Sports-Performance-9-12-YRS---Monday http://teamspeedco.com/events/315/Spring-2016-Performance-Program-13-15-YRS---Monday events Spring 2016 Sport Performance Program - Monday 13-15 YRS Welcome http://teamspeedco.com/events/315/Spring-2016-Performance-Program-13-15-YRS---Monday http://teamspeedco.com/events/309/Spring-2016-Performance-Program-9-12-YRS---Sunday events Spring 2016 Sport Performance Program - Sunday 9-12 YRS Welcome http://teamspeedco.com/events/309/Spring-2016-Performance-Program-9-12-YRS---Sunday http://teamspeedco.com/events/314/Spring-2016-Performance-Program-13-15-YRS---Sunday events Spring 2016 Sport Performance Program - Sunday 13-15 YRS Welcome http://teamspeedco.com/events/314/Spring-2016-Performance-Program-13-15-YRS---Sunday http://teamspeedco.com/events/308/Spring-2016-Sport-9-12-YRS---Thursday events Spring 2016 Sport Performance Program - Thursday 9-12 YRS Welcome http://teamspeedco.com/events/308/Spring-2016-Sport-9-12-YRS---Thursday http://teamspeedco.com/events/313/Spring-2016-Performance-Program-13-15-YRS---Thursday- events Spring 2016 Sport Performance Program - Thursday 13-15 YRS Welcome http://teamspeedco.com/events/313/Spring-2016-Performance-Program-13-15-YRS---Thursday- http://teamspeedco.com/events/307/Spring-2016-Sport-9-12-YRS---Wednesday events Spring 2016 Sport Performance - Wednesday Ages 9-12 YRS Welcome http://teamspeedco.com/events/307/Spring-2016-Sport-9-12-YRS---Wednesday http://teamspeedco.com/events/312/Spring-2016-Performance-Program-13-15-YRS---Wednesday events Spring 2016 Sport Performance Program - Wednesday 13-15 YRS Welcome http://teamspeedco.com/events/312/Spring-2016-Performance-Program-13-15-YRS---Wednesday http://teamspeedco.com/events/277/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/277/Brooke-s-Boot-Camp-I---Wake-Up-with-Brooke http://teamspeedco.com/events/280/Brooke-s-Boot-Camp-II---Stay-Awake-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/280/Brooke-s-Boot-Camp-II---Stay-Awake-with-Brooke http://teamspeedco.com/events/282/Sterling-s-Adult-Boot-Camp---YIKES- events Sterling's Adult Boot Camp - Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/282/Sterling-s-Adult-Boot-Camp---YIKES- http://teamspeedco.com/events/278/Brooke-s-Boot-Camp-II---Stay-Awake-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/278/Brooke-s-Boot-Camp-II---Stay-Awake-with-Brooke http://teamspeedco.com/events/281/Brooke-s-Boot-Camp-I---Wake-up-with-Brooke events Brooke's Boot Camp/Boot Camp II – this class focuses on getting an overall workout from head-to-toe. Participants experience weight lifting, core, endurance, cardio and hopefully fun. http://teamspeedco.com/events/281/Brooke-s-Boot-Camp-I---Wake-up-with-Brooke http://teamspeedco.com/events/279/Adult-Boot-Camp-with-Sterling---Yikes--- events Adult Boot Camp Class with Sterling Train for cardiovascular and muscular endurance. Sterling's Boot Camp is designed for you to get fit and get healthy. Challenge your mind, challenge your body, and most importantly, MAKE FITNESS FUN! http://teamspeedco.com/events/279/Adult-Boot-Camp-with-Sterling---Yikes--- http://teamspeedco.com/events/203/College-Summer-Training events http://teamspeedco.com/events/203/College-Summer-Training http://teamspeedco.com/events/245/Sports-Performance-13-15-years-old events http://teamspeedco.com/events/245/Sports-Performance-13-15-years-old http://teamspeedco.com/events/246/Sports-Performance-9-12-years-old events http://teamspeedco.com/events/246/Sports-Performance-9-12-years-old http://teamspeedco.com/events/202/College-Summer-Training events http://teamspeedco.com/events/202/College-Summer-Training http://teamspeedco.com/events/268/Sports-Performance-9-12-years-old events http://teamspeedco.com/events/268/Sports-Performance-9-12-years-old http://teamspeedco.com/events/269/Sports-Performance-13-15-years-old events http://teamspeedco.com/events/269/Sports-Performance-13-15-years-old 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http://teamspeedco.com/events/122/Youth-Sports-Performance-with-Adrian---10-14-years events http://teamspeedco.com/events/122/Youth-Sports-Performance-with-Adrian---10-14-years http://teamspeedco.com/events/94/Bootcamp-Class-with-Sterling events http://teamspeedco.com/events/94/Bootcamp-Class-with-Sterling http://teamspeedco.com/events/95/Youth-Sports-Performance-with-Adrian---10-14-years events http://teamspeedco.com/events/95/Youth-Sports-Performance-with-Adrian---10-14-years http://teamspeedco.com/Testimonials testimonial "Fitness test was a breeze thanks to you :)" Tue, 27 Oct 2020 08:58:53 GMT http://teamspeedco.com/Testimonials http://teamspeedco.com/Testimonials testimonial "I wanted to let you know that Riley [Cooke] was selected as an All American by US Lacrosse, which is a great honor and one Riley believes Adrian was a huge part of helping her to accomplish. We appreciate it very much and wanted to make sure to recognize Adrian." Tue, 27 Oct 2020 08:58:04 GMT http://teamspeedco.com/Testimonials http://teamspeedco.com/Testimonials testimonial "Marc has really enjoyed his trainings with you, [Sterling's Team Speed] and has seen a huge difference in his strength and conditioning. The Arapahoe High School Freshman Strength & Conditioning program is no problem for Marc; he's actually won a couple of the Strength & Conditioning contests over the summer. For example, last Friday they had a contest among about 30 boys, the boys had to overhead press 25lbs, while seated on a bench on the coaches count. Marc won with 80 presses but thought he could have done 100." Tue, 27 Oct 2020 08:57:36 GMT http://teamspeedco.com/Testimonials http://teamspeedco.com/Testimonials testimonial "Thank you for this! I love the additional comments on each testing element and will share with the boys when they get home. I also applaud your expectation of the boys to remain focused and follow directions to a T. Awesome stuff!" Tue, 27 Oct 2020 08:57:23 GMT http://teamspeedco.com/Testimonials http://teamspeedco.com/Testimonials testimonial "I had my exit interview wit my coach (soccer college coach) and i just wanted to let you know that she said she was really impressed with my fitness and that I killed all of the fitness tests. Coach also said that I am one of the fastest on the team and I have a really good recovery run. She said that I am also the fittest on the team! I just wanted to thank you because without you non of that would have been possible. Thank you!" Tue, 27 Oct 2020 08:55:04 GMT http://teamspeedco.com/Testimonials http://teamspeedco.com/Testimonials testimonial If you want to be the best, train with the best. That's what working with Sterling is like for me! He always gets the most out of me and pushes me to be the best athlete I can possibly be. Mon, 28 Sep 2020 11:02:32 GMT http://teamspeedco.com/Testimonials