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Summer Fruits to Help Keep You Fit

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May 29, 2019

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!

May is National Fitness Month!

May 7, 2019

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!

What is Sport Performance Training?

By Team Speed - March 15, 2019

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

Interview with Mallory Pugh, US Women’s National Soccer Team Player

By Team Speed - February 27, 2019

At just 20 years old, Mallory Pugh, a Highlands Ranch native, has joined the US women’s Olympic soccer team to help them take home the FIFA World Cup for the second time in a row. Mallory Pugh has been training with Sterling’s Team Speed since she was 10 years old. We are so honored to be on this journey with her and are constantly inspired by all that she has achieved.

We asked Mallory Pugh if she’d be willing to interview with us to give our clients and followers a glimpse into her life and what has aided in her success. She agreed! So, we took it to Instagram to see what our followers wanted to learn about her, and here’s what they asked:

What did your life look like before you made the USWNT?

My life before the USWNT was not your typical teenage life. I was traveling a lot on the youth teams and was rarely at school. Anytime I was home, I would spend time with my friends and family as much as I could and of course play club soccer.

What does the typical day of a USWNT player look like?

What my days look like depend on if I’m in season or out of season, but usually I will wake up around 7:30 or 8am to train. This consists of lifting or speed training. Then, I will take a little break and go again in the afternoon to do some soccer training. Anytime I get the chance to rest I take it because I’m usually so tired from training. I will usually wind down around 6pm to eat dinner and typically go to bed around 9:30 or 10. I train 6 days a week.

What is your favorite training drill?

My favorite drill is anything that has to do with going to goal. Usually that is finishing -- working on different types of finishing.

What is your biggest piece of advice for someone wanting to play for the US team/collegiate level?

My advice for someone who is looking to play at the collegiate or national level is to always have fun. You can’t take it too seriously because that’s when you put stress on yourself, so have fun with the game. You will have to work extremely hard though, and there will be times when you will have to sacrifice certain things to get better. Later down the road you learn that if you’re doing what you love and having fun, those weren’t sacrifices in the first place.

What do you tell yourself when you don't perform your best?

I’m usually really hard on myself when it comes to everything in life. But when I don’t perform well, I analyze what I did wrong and ask myself what I can do better. I don’t dwell on it for too long because ultimately you need to move on and learn from your mistakes.

How did you/do you improve your stamina?

Soccer is an endurance-based sport so running is a big part of the game. I will mix up my trainings with more HI speed running and extensive endurance runs. It varies and I usually will do this with Sterling at Team Speed.

What is your favorite thing about playing for the USWNT?

My favorite thing about playing for the USWNT is getting to do what I love at the highest level while representing something so much bigger than myself. Also, the relationships and opportunities I have gained are my favorites too.

What are your favorite clothing stores and brands?

I love fashion and I don’t really have any favorite clothing brands because I really like to shop all over.

What is your go-to pregame meal?

My pregame meal mainly consists of gluten free oats with a banana and a sweet potato.

What has helped you the most in being so successful and getting to where you are today?

My support system and keeping my sight set on my dreams and goals that I have had since I was little have helped me be successful.

What role has Sterling's Team Speed played in your success? Would you recommend their training for others aspiring to accomplish what you have?

Sterling’s Team Speed has played a huge role in my career. I have been training with Sterling since I was 10 and it has benefitted my game immensely. I am able to get pushed to my limits by Sterling and since I have been training with him for so long, he has learned what is best for me. The different drills and programs created at Sterling’s Team Speed are ones you don’t necessarily see anywhere else. I have also had a lot of injuries and every time I rehab there, I come back stronger and healthier than before. They have been a huge support system for me and I know that they always have my back -- it is one big family. I can’t thank them enough for everything that they have done for me!

Returning to Sport After an ACL Injury

By Catherine A. Logan, MD, MBA, MSPT - November 12, 2018

Anterior cruciate ligament (ACL) tears are among the most common orthopaedic sports injuries in the United States. More than 100,000 ACL reconstructions are performed annually with the goal of restoring knee stability and kinematics. After patients complete a systematic progression through phase of rehabilitation, the final hurdle of returning to their preferred sport or activity awaits them. Fitness professionals have the distinct opportunity in helping clients complete this return successfully.

Overview of ACL Reconstruction Rehabilitation

Individuals work tirelessly to progress through each phase of recovery. Early-on, the emphasis is on the return of motion and reduction of swelling. As time progresses, their focus turns to strengthening of the lower extremity musculature, followed by programming to facilitate return to sport. Historically, these recovery phases were time based (the athlete would move to the next phase at a specific number of weeks after surgery); but modern rehabilitation now utilizes criteria to determine readiness to advance. These athletes must meet certain criteria, for example, range of motion and functional strength tests, before moving forward.

Getting into the Gym Early

An additional focus of modern rehabilitation is consideration of the mental impact of injury on the athlete. Surgeons, myself included, and rehabilitation providers now place more emphasis on understanding how being sidelined can influence an athlete’s confidence and may change their typical socialization patterns since they are no longer practicing and playing with their teammates. While an athlete moving through the early stages of recovery will not be able to do their full team or sport workout, I believe there is benefit derived from getting to the gym early. The upper body and core may continue to be challenged through consistent workouts as long as special attention is paid to keeping the operative knee safe. A creative fitness professional can maintain the restrictions needed for a full and healthy ACL recovery, but keep the athlete mentally and physically engaged in the gym – with other athletes – working out other areas of their mind and body. This modern method entails a collaborative team approach including the surgeon, treating providers and fitness professionals, but I believe this method will optimize the mental well-being of the athlete and ultimately aide in their recovery.

Recovery and Performance

Fitness professionals are in a unique field and have a wonderful opportunity to prepare athletes for that last hurdle after ACL surgery. Agility and sport-specific drills can be challenging for an athlete to maintain proper form and neuromuscular control. During such drills, attention is focused on providing verbal cueing to best prepare the athlete for game-time demands. Video analysis, even via a cellular phone camera, is a great tool to implement, as it may be difficult for some athletes to incorporate verbal feedback with visual feedback. In my office, I also perform a series of functional movement and strength tests during the later stages of recovery – this data helps me provide useful information to patients, therapists and trainers and guides the eventual decision to determine readiness to play.

Author Bio: Catherine A. Logan, MD, MBA, MSPT is an orthopedic surgeon specializing in sports medicine in Centennial, CO at OrthoONE. She’s also a team physician for the U.S. Ski & Snowboard Association. Logan was a physical therapist and personal trainer for 7 years before attending medical school. She focuses her research on post-surgical rehabilitation protocols and return to play.

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