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Blogs

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

In the News

EXOS Featured on Extreme Weight Loss on ABC

In the season four premiere of ABC’s hit series, Extreme Weight Loss, trainer and host Chris Powell visits EXOS’ (formerly Athletes’ Performance) Phoenix, Ariz. facility to offer one contestant the opportunity to train among the pros.

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Tags: Health, Weight Loss

Mindset

Mindset Tips to Push Through High-Pressure Moments

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Trevor Moawad, vice president of pro and elite sports at EXOS, has years of experience working with top college and professional athletes and corporate clients. This year, he notably worked with top draftees, including #1 pick Jadeveon Clowney, #2 pick Greg Robinson, and #3 pick Blake Bortles. He sat down with Ilan Mochari from Inc. magazine to share his four keys for dealing with high-pressure moments. Check out the excerpts below to harness your winning mindset.

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Tags: Focus, Goals, Planning, Mindset, Pressure

Nutrition

What are the Healthiest Cuts of Red Meat?

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Red meat, eaten in moderation, can add a punch of muscle-building protein to your diet. But with so many choices, it can be hard to know which cuts are the best. Use these simple guidelines to choose the best meat possible.

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Tags: Health, Cooking, Food, Protein

Well at Work

Survey: American Employees Skipping Vacation Days for Work

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Did you take all of your vacation days last year? If so, you're in the minority among workers whose companies offered paid time off, according to researchers at Glassdoor, an employment website. 

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Tags: Health, Work

Nutrition

What is the 80/20 Rule?

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While eating clean, or choosing minimally processed, natural foods, can help you lose weight, boost energy, and improve performance, it can be a challenge to eat perfectly all the time. Many of us go days, weeks, months, or even years without even putting much thought into what we’re eating. By the time we do think about it, we’re often so overwhelmed that we go in the other direction and try to eat too perfectly, which isn’t sustainable. No one is perfect, and putting that kind of pressure on yourself can lead to unhealthy habits. The solution: Adopt the 80/20 mindset.

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Tags: Food, Nutrients, 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.