Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Blogs

Mindset

Set Two Types of Goals

iStockphoto / Thinkstock

A long-term goal sets your motivation in place and helps define direction and purpose in your training. But it’s essential to set specific, clear, short-term goals to guide and focus you along the way. Steer clear of ambiguous goals like "I want to lose weight for summer."

Set a specific goal instead, such as, "I want to run a 5K in less than 30 minutes.” Then develop a series of incremental goals that you can celebrate as you improve. At the end of each day, ask yourself, "Did I move closer to my goal today?”

Read More

Tags: Focus, Goals, Planning, Weight Loss

Recovery

Q&A: Painful Shin Splints

Dave Cruz

Q: I'm a runner, and I keep getting shin splints. I ice where it hurts, but the pain keeps coming back. What's up?

Read More

Tags: Injury Prevention, Injury, Reduce Pain, Shin Pain

Movement

Q&A: Gym on a Budget

iStockphoto

Q: I'd like to build a home gym, but I can't spend much. What's the most important piece of training equipment I can buy for cheap? — Vincent, Green Bay, WI

Read More

Tags: Q&A, Training, Strength

Movement

Is Your Workout in Balance?

Dave Cruz

Training is a lot like nutrition. Healthy foods never taste as good as fattening ones, and exercise is the same way: The best exercises for your body are the least popular—and they seem to hurt the most.

Read More

Tags: Total Body, Posture, Training, Strength, Build Muscle, Reduce Pain

Mindset

Training Yourself to be Calm

iStock / Thinkstock

Several years ago, I attended a workshop by a Harvard professor on the performance mindset. When I signed up for the workshop, I had no idea what to expect, although I had read many books on sports psychology and performance mindset. I figured he would talk about the C's—confidence, calmness, concentration, composure and commitment.

I signed up for the course because I noticed he had studied peak performers from many fields including the performing arts, business and sports. The study of the performance mindset truly interests me, because I have no doubt that we have barely scratched the surface of the mind's potential.

Read More

Tags: Stress, Pressure, Focus

Live Better

Q&A: Finding Time to Train

iStockphoto

Q: I have a variable schedule based on travel, and I find that most of my workouts are not at the same time every day, and I rarely train the same days every week. Does this hamper my progress in a program?

Read More

Tags: Training, Travel, Q&A

Recovery

Why You Need More Sleep

iStock / Thinkstock

Getting proper nutrition is crucial, but if you eat a bad meal or even skip a meal, you rarely feel like you are ready to collapse. Regular exercise is paramount, but if you skip a workout, it does not weaken your immune system, decrease your mental clarity, or destroy your mood. When it comes to sleep, there is no substitute. Sleep rebuilds our bodies, replenishes our energy stores, and keeps us alert and functional throughout the day.

Read More

Tags: Sleep, Health

Play Better

The Quiet Eye Approach to Free-Throw Shooting

Thinkstock

Joan Vickers, PhD, a researcher and professor at the University of Calgary, is one of the world's foremost authorities on sports vision. Her new book, Perception, Cognition, and Decision Training: The Quiet Eye in Action, explores this issue.

Vickers found that elite athletes in almost all sports, whether they know it or not, use their eyes quite differently than less-skilled athletes. She refers to this ability as the "quiet eye." The quiet eye is a final fixation or tracking gaze that is located on a specific object or area within the field of vision (no more than three degrees off the target) and is held for a minimum of 100 milliseconds. The quiet eye has been shown to be a characteristic of elite athletes in several sports, including golf, basketball, volleyball, rifle shooting, table tennis and ice hockey.

Read More

Tags: Basketball, Pressure, Focus

Movement

Q&A: Wearing a Weight Vest

GoFit

Q: Are weight vests worth it, and when should they be used? — Hugo, Salt Lake City, UT

Read More

Tags: Q&A, Weighted Vest, Training

Recovery

Q&A: Stretch for Abs

Q: Since many exercises are designed to strengthen the core, I sometimes feel my abdominal muscles tighten up and wanted to know what stretches or regeneration exercises you recommend specifically for abdominal muscles.

Read More

Tags: Abs, Q&A, Physioball, Stretching

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.