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Blogs

In the News

EXOS Named to Inc.'s List of 5000 Fastest-Growing Companies

EXOS has been named to Inc.'s annual list of the 5000 fastest-growing private companies in the United States.

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Live Better

Feeling Uninspired? Take a Walk

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Getting your creative juices flowing doesn't have to be complicated. It may be as simple as going for a leisurely stroll, according to a study published in the Journal of Experimental Psychology: Learning, Memory, and Cognition

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Tags: Walking, Work, Focus, Health

Play Better

Warm Up Like the German National Team

This past Sunday, the German national team clinched the World Cup title in an exciting 1-0 victory over Argentina. On the sidelines, EXOS founder Mark Verstegen watched on as the team he's worked with for the past 10 years and in preparation for the World Cup showed off their skills. Following the game, he spoke with The New York Times about the team's training and preparation (read the full article here). Verstegen also shared a key part of the team's training — their warm-up. Perform the eight movements below to decrease your risk of injury and improve your performance just like your favorite soccer stars do.

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Tags: Soccer, Movement Preparation

Play Better

World Cup-Inspired Strength-Building Workout

Still reeling from the excitement of the World Cup? Channel that energy into improving your own game with this World Cup-inspired workout from the Huffington Post. Designed by EXOS performance specialist Jonathan Barlow, whose worked with professional soccer players, including many who played in the World Cup, this workout will help you build the strength you need to shine on the field. 

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Tags: Training, Strength, Soccer

Recovery

5 Postgame Recovery Strategies for Soccer

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What you do after a game is just as important as what you do before it. Your postgame activities and nutrition habits, if maximized, can help reduce aches and pains, speed recovery, and keep your body injury-free. Use the five tips below to recovery better.

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Tags: Recovery, Hydration, Protein, Carbohydrate, Soccer

Nutrition

3 Steps to World Cup-Worthy Pregame Nutrition

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After all the hard work in practice, the last thing you want is to go into your game ready to work but underfueled. Not only will you waste all of that preparation, but you’ll struggle through knowing you aren’t your best. Support your performance with the World Cup-worthy nutrition tips below from Danielle LaFata, director of performance nutrition for pro/elite sports at EXOS.

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Tags: Hydration, Protein, Carbohydrate, Soccer

Success Stories

How One EXOS Coach Helped a Pro Soccer Team Reach New Heights

Benjamin Kugel

As a fitness coach with the German men's national team and EXOS since 2010, Benjamin Kugel's made his mark with both the EXOS team and the Germany players. In 2013, he took his career one step further and accepted the role as head of performance for German club team FC Köln. After just one year under Kugel's guidance, FC Köln won the 2nd division Bundesliga league title and will move up to the top Bundesliga division next season.

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Tags: Soccer, Success Story

Play Better

3 Drills to Improve Your Running Mechanics and Speed

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It's a common misconception that reaching out in front with your foot and "grabbing" the ground in front of you when you run makes you faster. When you reach in front of yourself, it forces your foot to contact the ground ahead of your body and applies force in the wrong direction. The result: You're slowing yourself down with every step. This also puts a tremendous eccentric load through your hamstrings, leaving you more prone to muscle injury.

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Tags: Soccer, Speed

Nutrition

Quinoa Eggs Benedict Recipe to Power Your Performance

Isaac Etter

Do you have a pregame nutrition ritual? If not, you may want to follow the lead of some of the world's premier soccer teams. Their ritual of choice: breakfast. Danielle LaFata, a performance nutritionist at EXOS who works with pro soccer players, shared her go-to breakfast recipe with Outside magazine.  

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Tags: Soccer, Cooking, Recipes, Breakfast, Protein

Live Better

U.S. Failing at Keeping Children Physically Active, According to National Report Card

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In 2012, more than a third of children and teens were overweight or obese, according to the Center for Disease Control. One possible culprit: Lack of activity, according to a new analysis presented at the Congressional Fitness Caucus briefing in Washington, D.C. in late April

Coined the "U.S. Report Card on Physical Activity for Children and Youth," the analysis revealed that the U.S. is failing when it comes to getting kids to walk or bike. The country also received a 'D' for overall physical activity and avoiding sedentary habits.

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Tags: Youth Fitness, Family, Health

Blogs

Movement

Mark Verstegen’s Hip-Strengthening Workout for Women

Train an often overlooked area with this mini-workout from Core Performance’s founder.

Live Better

Feeling Uninspired? Take a Walk

When you feel your creativity lacking, taking a walk can help you find inspiration, according to a small study from Stanford University researchers.

Nutrition

3 Steps to World Cup-Worthy Pregame Nutrition

Follow this three-step nutrition plan to improve your focus, boost energy, and power your performance

Well at Work

Survey: American Employees Skipping Vacation Days for Work

A new survey found that only 25 percent of employees with paid time off took advantage of it in 2013.

The Performance Life

5 Tips to Build Teamwork and Fun Through Obstacle Racing

Here's what you need to know about using obstacle races to build teamwork at work.