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Blogs

Movement

10 Ways to Get More Out of Training

Consider how many repetitions you typically do in a training session. If you perform a handful of exercises and a few sets of each move, you’re probably cranking out at least 200 or 300 reps. Now imagine the impact of improving the quality of each movement you make, while making every repetition more challenging.

You’ll significantly increase the demand on your muscles and your metabolism. Simply put, you’ll get more quality work done in the same time and see better results. That's why we turned to strength coaches Alwyn Cosgrove and CJ Murphy for 10 simple yet powerful training secrets. Use them to make your gym time more efficient and more effective.

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Tags: Training, Planning

The Performance Life

Joe Maddon's 5 Secrets to Success

imagesbyferg / flickr

It’s difficult to think of a sports team or company that engineered a more dramatic turnaround than what the Tampa Bay Rays accomplished in the 2008 baseball season. A year ago, they were the worst team in baseball. Then, this past season, they made a strong bid to become the first team in professional sports history to go from being the worst in its league to champions in just one year.

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Tags: Attitude, Baseball, Pressure

Movement

How to Calculate Your Maximum Heart Rate

Using a simple formula, you can effectively condition your most important muscle: the heart. In this video, metabolic expert Paul Robbins explains how to gauge how hard your heart is working. This will help you reap the most reward out of any Core Performance training program without pushing your body past its limits.

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Tags: Cardio, Heart Rate, Energy System Development, Heart Rate Monitor

Nutrition

Muscle Foods

The best muscle-building tool? Try a fork. Sure, you need to train to boost strength and muscle mass, but eating the right foods at the right times triggers a process called protein synthesis, which is key for muscle growth. Our resident experts have addressed three common nutrition questions below, so you can feed your muscles the nutrients and calories needed to see results and perform your best. Bon appetit.

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Tags: Calories, Strength, Build Muscle, Q&A, Supplements, Protein

The Performance Life

Track Your Progress

I've started to realize how fundamentally different the approach to endurance running is compared to my previous training for soccer.

Since I haven't had the time to do a lot of Prehab, Movement Prep, and strength training due to school obligations, I've been focusing on my running and regeneration work.

But the main difference is that tracking my progress is no longer an option. It's a necessity. I've been using http://www.mapmyrun.com to plan my runs and record my mile average afterwards. So far, I'm shooting for a sub 8-minute mile or maybe even a 7:30 mile.

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Tags: Outdoor Recreation, College, Running, Race

Live Better

Pedometers Help with Weight Loss Programs

Wearing a pedometer while you walk can help you lose weight even without changing your diet, according to a University of Michigan Health System analysis of nine studies.

Participants in the studies increased the distance they walked by one mile to slightly more than two miles each day. At an average pace of three miles per hour, that means the walkers were getting an additional 20 to 40 minutes of activity a day. On average, they lost 0.05 kilograms per week (about 0.11 pounds) for an average total of 1.27 kilograms (2.8 pounds) throughout the duration of the studies.

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Tags: Walking, Weight Loss

Play Better

Ankle Braces Can Prevent Injuries in Women's Volleyball

marshallonline / flickr

Wearing an ankle brace can help you avoid a spain. A study published in the February 2008 issue of the American Journal of Sports Medicine found that ankle braces may help college volleyball players avoid ankle sprains.

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Tags: Volleyball, Injury Prevention, Weekend, Ankle

Recovery

Q&A: Making up for Lost Sleep

Thinkstock

Q: If I can't get a full night's sleep because of my schedule, should I try and "catch up" on sleep by getting more than 8 hours the next night?

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Tags: Q&A, Sleep

Movement

Q&A: What Ab Exercises are Better than Crunches?

Pixieland / Thinkstock

Q:  Sometimes, especially after playing sports, I feel muscle spasms and tightness in my stomach. Is it because my usual ab routine is pretty "crunch heavy." Are there any better alternative exercises?

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Tags: Pillar strength, Abs, Q&A, Hip Flexors

Movement

Abs Answers

Thinkstock

Having trouble getting that washboard stomach you want? When striving for a six-pack, focus on these three key elements.

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Tags: Pillar strength, Weight Loss, Abs, Q&A

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.