Don't 'Fall' Back on Your Fitness Routine
Tips and tricks to help keep you fit through this Autumn
By Team Speed Admin - September 3, 2019
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.
WE'VE MOVED!
Exciting News: We Moved!
We're thrilled to announce that Team Speed has relocated to a new and improved location to better serve YOU!
New Address:
311 E County Line Rd Suite A19
Littleton, CO 80122
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Erik Osborne
Sports Performance Coach
Education:Masters of Science - Kinesiology and Recreation - Sports Psychology from Illinois State University
Certifications:
Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association
Training & Experience:
Erik has been around sports and training his entire life. He was a collegiate quarterback and then followed his playing career by becoming a college football coach. Erik has a decade and a half of Offensive Coordinator and Quarterback coaching experience at the college level. In addition to his football coaching duties, Erik also served as a Strength and Conditioning Coordinator.
Focus:
Erik’s training focus works from the middle out. Everything starts with the core and the mind. This focus is realized through a whole-part-whole approach where the entirety of an exercise is explained, then broken into parts to be learned, and then culminating with the execution of the entire exercise.
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Tara Ziegelbein
Coach/Trainer
Education: BS in Comprehensive Biology; University of Nebraska – Kearney, MSc in Applied Sport and Exercise Science with an Emphasis in Strength and Conditioning; University of East London
Training & Experience: Tara made the journey from Lincoln, Nebraska to join Team Speed. She has spent her life involved in sports such as volleyball, basketball, soccer and track and field. After being named one of the Athletes of the Year in Nebraska in high school, she took her competitive spirit and skills as a volleyball player to the University of Nebraska at Kearney. She earned top conference honors all 4 years and All-American status twice through hard work, leadership and pure love of the sport. A career in volleyball continued across the pond in London where she pursued a master’s degree. Her professional volleyball career was cut short due to injury and she is now motivated to help fellow athletes achieve their sports performance goals.
Focus: Tara is driven to use her experience to help athletes in all sports to reach maximum potential and stand out against competition. She is devoted to challenging individuals to make physical and mental improvements that will positively impact life beyond sports. Let’s get to work!
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Kurtis Werner
Coach/Trainer
Education: BS in Business Administration and Marketing; American International College
Certifications: NASM (PES)
Training & Experience: Born and raised right here in Colorado. I went to Arapahoe High School where I played Football, Lacrosse, Wrestling, and Rugby. I received a scholarship to play Division 1 Rugby out on the East Coast at American International College. All four years of school, I was all conference, and as a team we finished Top 10 in the nation consistently. After I graduated, I moved to New Zealand to take my game to the next level. Played Division 1 club Rugby until I got an opportunity to play professionally back here in the States. I earned a contract with the MLR (Major League Rugby) team, Rugby ATL, in Atlanta before COVID-19 shut things down.
I have been coaching an elite rugby academy based out of Colorado that competes with the top teams in North America since 2016. I also joined the coaching staff at Regis High School and recently won a state championship. I started as an intern here at Sterling's Team Speed and worked to become a full time performance coach.
Focus: To bring my personal experience and knowledge to take any athlete to the next level. I really enjoy seeing athletes be confident and change their beliefs about what they're capable of.
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Sterling Joseph
Sports Performance Coach & Personal Trainer
Sterling’s Team Speed is committed to offering state-of-the-art training learned by continuing education while always keeping the heart of our training based upon tried and true best practices.
Education: Southeastern Louisiana University
Certifications: AAAI/ISMA Personal Training, Continuing education with NASM, ACE, AFAA, ISSA, NSCA, and ACSM, Voted Highlands Ranch 2009 Best Trainer, Continuing Education Training hours: over 100+ a year.
Training & Experience: Recognized as the South Metro Area foremost authority in Sport Performance and Youth Athletic Development, Sterling Joseph provides an innovative approach to sport-specific training that has elevated performance in many of the South Metro Area's finest athletes, including those that have gone on to participate in the Olympics, compete in college, win state titles and achieve personal bests.
Training all ages and levels, Sterling gains results for those individuals serious about their personal fitness while helping them achieve their goals. Sterling is known for being truly invested in his clients. He works with kids to not only better their performance but also their lives. Sterling builds confidence in his clients and their ability to compete!
Sterling has vast experience in assisting with athletic rehab in conjunction with the athlete’s doctor and physical therapist. He is particularly experienced in helping return to play following ACL surgery.
Focus: Emphasizing functional training, using multi-joint movements, innovative exercises, and exercise related to sport or lifestyle is important in improving performance. I like being innovative in selecting and varying exercises in order to keep things challenging and exciting for my clients. Sterling’s favorite quote: It’s training time!
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Benjamin Smith
Coach/Trainerr
Education:Bachelors of Kinesiology; University of British Columbia
Training & Experience: Ben started playing baseball at 8 years old and played competitively throughout high school where he competed in international tournaments. He attained a Bachelors of Kinesiology at the University of British Columbia and worked as a student trainer with athletes of all ages. After graduating, he worked in a physiotherapy clinic in Vancouver for 2 years rehabilitating musculoskeletal injuries. He recently relocated to Denver to pursue a career in strength and conditioning with youth athletes.
Focus: Ben is passionate about helping athletes reach their goals through education and science-based training. His background in corrective exercise and focus on movement quality helps to develop well-rounded athletes and reduce injuries on and off the field.
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Matt Remaley
Head Coach/Trainer
Education: BS in Sports Administration; University of Cincinnati
Training & Experience: Born and raised in the Highlands Ranch area, Matt joins Sterling’s Team Speed staff as a highly energized, committed, and results-oriented personal trainer/coach. Matt has trained under Sterling’s direction since he was 13 years old. Over these 10+ years with Sterling, Matt has been exposed to and benefited from a wide variety of techniques, tools and knowledge that he incorporates in his trainings today. As a youngster, Matt grew up playing many sports; but, excelled at the highest level in club baseball and soccer. His ultimate passion is soccer which resulted in a powerful and successful soccer career, and ultimately expertise in soccer training. Matt played his youth soccer with an elite local club and continued his NCAA Division I soccer as a ‘Bearcat’ at the University of Cincinnati.
Focus: As a high caliber soccer player and overall strong, conditioned athlete, Matt focuses not only on developing an athlete physically, but mentally as well. Matt also believes in making an impact in the athlete’s life inside and outside the gym in their everyday lives. He recognizes that fitness is the key to a healthy and enjoyable lifestyle. Matt refers to one specific quote spoken by the great N.C. State basketball coach Jim Valvano that drives him through life and makes him the successful person, trainer and coach that he is today: “Don’t give up; don’t ever give up.” – Jimmy V.
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Joe Fernback
Coach/Trainer
Education: BS in Human Performance and Exercise Science; Youngstown State University
Training & Experience: Joe came to us all the way from Youngstown Ohio, with a lot of experience in sports performance training for athletes of different ages and abilities. Joe previously worked as a strength and speed coach in Columbus, OH training young athletes as well as collegiate athletes with backgrounds in various sports.He grew up participating in wrestling, baseball, football, and basketball. Eventually, Joe chose to direct all of his focus and dedication toward wrestling.
Focus: Joe plans to use his knowledge and experience in sports performance to provide athletes with the tools necessary to reach their full athletic potential. According to Joe, the most satisfying thing, as a coach, is to see the development of each athlete and how progress leads to achieving goals.
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Hunter Fieweger
Sports Performance Coach
Hunter is a dedicated and passionate coach with a strong background in both hockey and sports performance. Born and raised in Aurora, Colorado, Hunter played travel hockey during his early years, advancing to his high school’s varsity team. His love for the sport continued at the collegiate level, where he played for Grand Canyon University’s hockey team while earning a Bachelor’s degree in Psychology with an emphasis in Sports and Exercise Performance.
After concluding his time as a collegiate athlete, Hunter transitioned into coaching, taking on the role of head coach for his local high school hockey team and associate head coach for another high school program. This new path has allowed Hunter to remain closely connected to hockey while shaping the next generation of athletes.
Hunter is excited to help athletes elevate their performance and reach the next level in their sports, bringing a wealth of experience and a passion for coaching to the Team Speed program.
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Tyler Jenkins
Coach/Trainer
Education: BS in Sport and Exercise Science
Certifications:AED/First aid/CPR certified, ASEP (American Sports Education Program), working on CPT
Training & Experience: I was born in Oklahoma city, OK, and moved to Longmont, CO when I was 3. I am 22 years old, and I graduated from UNC in Greeley, CO with a BS in Sports and Exercise Science. Throughout my life I have played many sports, the two I played the most were soccer and baseball. Other sports I played were basketball, football, fencing, swimming, and rugby. In college, I participated in dodgeball, flag football, and softball intramurals, I enjoy staying active and also having a chill day at home watching shows. I'm very passionate about fitness and will always willingly talk about how to increase strength and muscle mass.
Focus: Strength, Power, Hypertrophy and Speed
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Mike Garcia
Coach/Trainer
Education: Kellogg Community College, Olivet College
Certification: NASM CPT, PES
Training & Experience: Although being a Michigan native, Mike has found a new home at Team Speed. He has extensive knowledge in a plethora of physical activities, his favorites are Volleyball, Soccer, and Baseball.
Mike was a standout outfielder as well as center-back defenseman for his High School soccer team. Both baseball and soccer teams were represented multiple times at the Regional tournament level. Football, and strength and conditioning are also areas Mike is well versed in. In college Mike was able to play Men’s Soccer for Kellogg Community College as well as Men’s Volleyball for Olivet College. He still plays volleyball, actively pursues PR’s, and dabbles in Jiu-Jitsu.
Focus: Mike is passionate about making you better at whatever your craft is. He brings high energy and unique training methods to each session.
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Jake Morris
Coach/Trainer
Education: BS in Kinesiology and Exercise Science; Michigan State University
Training & Experience: Jake was born in Mission Viejo, California and moved to the Detroit, Michigan area where he lived most of his life and began his career in the Sports Performance industry. Jake worked in sports performance in Michigan from 2016 to 2020 when he moved to Colorado and found a new home here at Sterling’s Team Speed. Jake is a detailed and results oriented coach who has worked with athletes of all sports and all ages in high school and youth athletics. He has also trained AAA up to professional hockey players as well as AAU, college, and professional basketball players. As an athlete, Jake grew up playing basketball, baseball, and was on a state championship level football team in high school. After suffering an injury that ended his playing career, Jake found his passion for sports performance and injury prevention.
Focus: Jake loves working with all athletes and loves seeing the improvements and developments made with consistent training and hard work. Jake’s favorite sport to work with (and play) is basketball. Jake’s focus in training is speed/agility technique, power, strength, balance. Jake has also worked with many post-rehab athletes to get them ready to return to the sport they love and feel confident on the field/court even after injury.
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Bentley
Bentley was more than just a mascot at Team Speed—he was the heart and soul of our team. As the beloved dog of Sterling, the founder and former owner of Team Speed, Bentley regularly trained alongside our athletes, whether it was by walking the floor or playing ball. He was especially skilled with soccer balls, proudly serving as the goalie of Team Speed’s team. To stay fit, Bentley also did his own strength training and enjoyed taking well-earned naps on the treadmill or in Sterling's office.
Bentley welcomed everyone who came into the facility, always appreciating a friendly pat or greeting. He was even nominated several times for Athlete of the Month, reflecting his playful spirit and dedication to the team. Though Bentley has passed, his joyful presence and loyal companionship will forever be a part of Team Speed’s legacy.
Bentley will always be remembered as our "Mascot Emeritus," and his impact on our athletes and community will never be forgotten.
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Jerry Hayes
Coach
Education: B.S. in Exercise Science
Certifications: First Aid/CPR/AED, CFSC Level 1
Training & Experience: Jerry was born and raised in Rochester, New York where, from a very young age, he grew to love exercise and movement. Jerry and his grandfather spent a lot of time together watching soccer and boxing, so naturally, he played soccer, boxed, and also ran track. In high school, Jerry began weight training. He experienced a rotator cuff injury in 2014 that inspired him to study exercise science and help him fully understand how the body works and how to prevent injury. After receiving his B.S. from UB, Jerry entered the sports performance industry where he worked with athletes of all ages and skill levels, ranging from grades 1-12 as well as collegiate and professional athletes. Jerry also has experience with general fitness members, ages 20-65+. One thing that never changes is his dedication to preventing injury and helping people perform at their optimal level in all areas of fitness and life.
"...What a disgrace it is for a person to grow old without seeing the beauty and strength of which their body is capable." -Socrates
Focus: Jerry prides himself on providing results in a safe and effective manner, all while preventing injury and building meaningful relationships with his clients.
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Samantha Suhr
Marketing Manager
Education:BS in Natural Resource Recreation & Tourism, Colorado State University
Certifications: RYT 200, CE 26 Poses of Hot Yoga, Reiki Level 1 & 2, CPR/First Aid, Child Abuse
After being raised and living in Fort Collins, Colorado, Sam made the move to Denver in 2018. Sam first joined us in 2018 to assist with client services before returning to us in 2020 to manage our marketing and design. Growing up, Sam spent a lot of time exploring different sports. She started out in gymnastics and moved on to become a competitive cheerleader for 8 years. Once she started school at Colorado State University, she discovered yoga and got her 200 RYT certification through Yoga Alliance in 2015. Not only is Sam our yoga expert, but she is also well-traveled having been to 25 countries on 5 continents. Some of her favorites include Morocco, Peru, Japan, the Bahamas, and British Columbia.
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Micah Bottoms
Coach
Education: BS in Community Health-Strength and Conditioning from Louisiana State University of Shreveport
Training and Experience: Micah spent most of his life in Northwest Louisiana, where he received his degree in Community Health-Strength and Conditioning from Louisiana State University of Shreveport
Focus: Micah enjoys challenging and educating athletes so they can achieve their goals and become better people.
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Scott Wojcik
Coach
Education: BS in Kinesiology and Exercise Science from Iowa State University.
Training and Experience: Scott has been around sports and coaching his whole life, playing college baseball as a center fielder for Aurora University before transferring to Iowa State.
Focus: He has a coaching background that he gained when going to school in Ames, IA where he was a speed and agility/strength coach for youth through high school aged athletes. He has a passion for developing young athletes in attaining their dreams of becoming an accomplished athlete.
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David Lillie
Coach
Education: BS in Exercise Science (In Progress)
Born and raised outside in a farm town outside of Chicago, Dave made his way to Colorado just over 5 years ago. Dave has been involved in physical activities his whole life, mainly soccer before moving out West. Once he settled into Colorado life, quickly picked Mountain Biking, Paddleboarding, and Triathlon sports to name a few.
Dave was a standout goalie through college before injuries caught up to him. Now Dave plays indoor soccer whenever he hears the call and dabbles in Boxing and Jiu-Jitsu.
Focus: His main focus now is building strength for youth athletes, helping them gain a competitive advantage both mentally and physically.
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Berlyn Propernick
Coach
Education: BS in Exercise Physiology
Experience: A Colorado native, Berlyn brings to Team Speed 9 years of coaching experience with 8-18 year olds. She grew up playing softball as a first and third baseman, as well as hockey as a goalie and defensive player through her college years. Berlyn has also previously worked with the USA Head Olympic Physician to assist with rehabbing injured athletes.
Focus: To work with athletes on improving the mental part of the game as well as physical. With great attention to detail, Berlyn believes that the things you learn in the gym will pertain to everyday life. Discipline and focus are key points in improving one’s athletic ability.
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Nicholas Tebeau
Coach
Education: BS in Physical Education from Waldorf University
Certifications: CSCS
Experience: I am originally from Olympia, Washington. During my time in college, I pitched for Waldorf University Baseball (Iowa) and earned my degree in Physical Education. Afterward, my studies took me into the field of strength and conditioning, where I earned my NSCA CSCS (Certified Strength and Conditioning Specialist). My experience also includes teaching large classes and involvement in applying high-level training programs to enhance on-field performance.
Focus: My training focus is not only to make sure athletes are fully prepared for game day but to educate athletes on the importance of off-the-field activities regarding recovery as well as mental fortitude.
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Daquan Wheeler
Coach
Education: BS in Exercise Science, MS in Sports Performance
Experience: A Maryland native, Daquan has participated in many sports, his favorites being football, basketball, baseball, and Track & Field.
Daquan was a captain and MVP for his high school football team. In college Daquan was able to play football at Salisbury University. Upon graduating with a B.S. in exercise science, Daquan completed several internships where he worked with college, NFL, and MLB athletes.
Focus: Daquan’s training focus is to implement well thought out training programs driven by evidence-based principles and practices designed to develop player talents and reduce injury rates. Daquan is passionate about optimizing the performance of all athletes in every sport.
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Madi Strecker
Sports Performance Coach & Personal Trainer
Education: BS in Clinical Health Sciences, Exercise Science Minor; Simpson College
Experience: Started playing soccer at the age of 3. While playing competitively, I met and trained with Sterling for 3 years. I played collegiately at Simpson College, ending my 19-year soccer career in 2021. After graduating, I completed my NASM-CPT certification and have over 2 years of experience working as a fitness professional.
Focus: As a former collegiate soccer player, I am passionate about working with young athletes and the general population to optimize their performance and thrive in their bodies. I strive to demonstrate the importance of knowing how to move your body in order to feel strong, perform your best, and prevent injuries.
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Benjamin Smith
Sports Performance Coach & Personal Trainer
Education: Bachelors of Kinesiology; University of British Columbia
Experience: Ben started playing baseball at 8 years old and played competitively throughout high school where he competed in international tournaments. He attained a Bachelors of Kinesiology at the University of British Columbia and worked as a student trainer with athletes of all ages. After graduating, he worked in a physiotherapy clinic in Vancouver for 2 years rehabilitating musculoskeletal injuries. He recently relocated to Denver to pursue a career in strength and conditioning with youth athletes.
Focus: Ben is passionate about helping athletes reach their goals through education and science-based training. His background in corrective exercise and focus on movement quality helps to develop well-rounded athletes and reduce injuries on and off the field.
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Nayna Chhabria
Sports Performance Coach
Education: BS in Kinesiology, Minor in Health Promotion; Michigan State University
Experience:I started playing sports almost as soon as I could walk, always wanting to try more and more. My main sports were swim, XC, and track throughout high school, now focusing on Ironmans. I had the privilege of working at a sports performance facility as an intern for one summer in college where I learned lots about running mechanics as well as functional training. The past year I was lucky enough to work with D1 athletes at Michigan State University where I furthered my knowledge in the weight room.
Focus: I have always enjoyed training all ages of athletes helping them get better on and off the field. I am passionate about helping them perform their best in sport, but to also feel good every day. My main goal is to get athletes to their maximum potential and understanding how their body works while simultaneously reducing injury risk.
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Tiffany Schott
Sports Performance Coach
Education: BS in Kinesiology, Minor in Nutrition; Iowa State University
Experience: Tiffany is a dedicated and passionate coach with a strong background in both athletics and education. Graduating from Iowa State University with a Bachelor of Science in Kinesiology and a minor in Nutrition, Tiffany brings a wealth of knowledge and expertise to the team.
Having played sports since the age of five, Tiffany developed a deep love for athletics, with a particular passion for track and field. In the fall of 2023, Tiffany had the opportunity to coach track and field, further honing her coaching skills and sharing their enthusiasm for the sport.
Focus: Tiffany's coaching philosophy centers on functional training and injury prevention, with a commitment to making athletes the best they can be both on and off the field. Her whole-person approach ensures that athletes not only excel in their sports but also maintain their overall health and well-being.