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

Live Better

Take Up a New Sport

Jonathan Shield / flickr

If Jeff Conine were like most recently-retired baseball players, he’d likely be spending his time these days fishing, golfing, and traveling the world. In short, he’d be enjoying the typical pursuits a 42-year-old with financial security might enjoy.

But like a young entrepreneur who sells one company only to start another, Conine is not taking it easy. Instead, the 17-year veteran of six Major League teams has been spending long hours swimming, cycling, and running in preparation for an ambitious triathlon schedule that will culminate in the Ironman world championship in Kona, Hawaii, on October 11.

Several of his ex-teammates, accustomed to the less rigorous conditioning of baseball, have questioned his sanity. “Guys in my position are supposed to sit back and relax, not do something ridiculous like this,” says Conine, who lives and trains in South Florida.

Read More

Tags: Triathlon

The Performance Life

The Cruelties of Preseason

katie@! / flickr

It’s been incredibly hot and humid this preseason, but I promised myself I’d learn from last year and foam roll and stretch after every practice, and keep eating all day.

Anyone else have good strategies for surviving practice in the heat?

With help from the specialists on the Core Performance team, I’ve set up a daily plan for myself.

Read More

Tags: Food, Hydration, Snacks, Soccer, College

The Performance Life

Improve Your Quality of Life at Any Age

Thinkstock

If you do the simple things savagely well, you may not be able to extend your life, but you can certainly expand your life. To this point, I found a recent article on losing muscle mass interesting, and I've included an excerpt below:

Read More

Tags: Longevity

Play Better

7 Smartest Shots in Tennis

chascow / flickr

No matter how much you concentrate, certain shots induce the lamest returns from your racquet. It’s a safe bet that as pure as your heart is, you’re trying to force something that can’t be. Before you lose your head, take these tips and start winning a few more points:

Read More

Tags: Tennis, Pressure, Focus

Live Better

Run Through the Ages

Convention wisdom—and research, for that matter—suggests that older runners suffer more pains and injuries than those people not pounding the pavement. But a recent study shows that charging hard into your golden years may actually reduce your risk of disability later in life.

Read More

Tags: Longevity, Running

Play Better

How to Outsmart Your Opponent in Tennis

Thinkstock

Voted annually as the Most Annoying Player in the universe, the human backboard has caused more men to want to quit the game. But it’s time for some revenge. Follow these tips from John Whitlinger, Stanford University men’s head tennis coach, and Mr. 20-Ball Rally might be forced to change his style.

Read More

Tags: Tennis

Play Better

Snacks for the Course

To drive the ball farther and straighter, you need to work on more than your swing. What you eat on the course can have an impact on your game for better or worse, says Amanda Carlson-Phillips, director of performance nutrition at Athletes' Performance. By filling your golf bag with high-protein, high-fiber snacks, you'll maintain energy and focus needed to sink your putts when it counts. And by staying hydrated, you'll hit the ball strong and long till the end.

Read More

Tags: Golf, Hydration, Snacks

Play Better

Trust Your Senses on Race Day

Thinkstock

At your next running race, weasel your way up to the starting line before race time. That’s because the closer you are to the starter’s “go” signal, the quicker your initial strides will be, according to a new study in Physical Fitness and Performance.

Why It Works

Credit a louder signal for the fast start. The study authors discovered that a runner’s reaction times decreased, and their rate of acceleration increased, based on the intensity of the auditory jump-off. Use this auditory advantage to win at any age.

Read More

Tags: Running, Race

The Performance Life

Recovery Trip

nicholas_t / flickr

Preseason has started, and I’m about to die. I know students everywhere are facing the challenges of a new school year and new sports seasons, so I’ll write again soon about how I’m dealing with those challenges.

Read More

Tags: Relaxation, Leisure Time, Soccer, Travel, College, Rest

Well at Work

How to Create a Pull-Up Challenge in Your Office

Just another day at the office for the Core Performance team.

You don’t need a gym in your office to organize a fun fitness challenge. Pick up an inexpensive and portable door-mount pull-up bar and follow the steps below:

Read More

Tags: Work, Strength

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

America: A Nation of Couch Potatoes

A new study from the University of Alabama found that the average person is getting less than two minutes of rigorous exercise a day.

Nutrition

7 Fresh Juices to Start Your Day

Juice these fruit and veggie blends to start your day.

Well at Work

Health News: Exercise Can Alleviate Work-Life Balance Stress

Researchers found that working out can help ease stress and increase confidence in dealing with work-life balance issues.

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.