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

This blog offers tips to help you boost energy, gain strength, balance work with rest, and live healthier than ever.

Live Better

Second Guessing Statins

iStockphoto

While the number of Americans taking cholesterol-lowering statins continues to escalate, new research published in the Journal of the American College of Cardiology found that you may want to think twice before popping the pills. That’s because having low levels of unhealthy LDL cholesterol may actually up your risk for cancer.

The scientists behind the finding, from Tufts University’s school of medicine, analyzed 15 different clinical trials that focused on statin performance in over 51,000 patients for 4 years. While the statins did their job dutifully, for every 10-mg drop in the patients’ LDL, their overall risk for cancer jumped. According to the study’s authors, statins may help trigger a slow-down of your immune’s system surveillance program, which helps detect and fight off cancer-causing inflammation.

While the study’s authors couldn’t pinpoint the blame on the popular medications, ask your doctor about the findings if you’re currently taking a statin.

Read More

Tags: Longevity, Health, Disease

Live Better

Break a Sweat, Save Your Brain

iStockphoto

Regular exercise will significantly lessen your risk of suffering a future stroke, according to Danish scientists. What’s more, they found that if you do suffer a brain attack, those hours logged in the gym would lessen the severity of the attack. The researchers came to this conclusion after interviewing 265 stroke victims and analyzing medical records.

So stay fit to preserve your body and your brain. Two hours of daily physical activity is believed to be optimal, from traditional workouts to heavy housework or other activities that raise your heart rate.

Read More

Tags: Longevity, Health

Live Better

The New Fitness Resolution

Thinkstock

Exercising more often and eating better are both good choices, but as far as resolutions go, they're so cliche and broad.

Do you know why most people fail at their exercise resolutions? Because it hurts. This year, make it a resolution to include recovery techniques into your daily routine. Uncomplicated and efficient, using proper rest and regeneration, like foam rolling, tennis ball trigger therapy, and post-workout nutrition, will help you avoid the hurt, or at least feel better faster, plus you'll bounce back better from all your hard work.

Read More

Tags: Q&A, Rest, Sleep, Injury Prevention, Regeneration, Foam Roll

Live Better

Is Your Workout Ruining Your Posture?

iStockphoto

Gym-goers have fallen in love with all the wrong exercises. Particularly if you work a desk job, the three worst exercises you can do are bench presses, arm curls, and stationary cycling. You might be thinking, "But that's my whole workout."

The Problem

Working all day in a seated position results in short hip flexors, short pecs, and short biceps. This is due to the posture adopted while seated with your hips flexed, arms bent, and shoulders forward. And it's also why Americans suffer from so much neck and back pain.

If you go to the gym, your objective should be to reverse the effects of hours of seated posture not magnify it. Instead, most people go to the gym and magnify the problem. Bench presses further shorten pecs, curls reinforce the flexed arm position, and 30 minutes on the bike further shortens the hip flexors.

Read More

Tags: Work, Posture, Training, Longevity, Reduce Pain

Live Better

6 Ways to Shrink Your Meals

Thinkstock

When the food is flowing, save your waistline by applying the recent findings of Brian Wansink, director of Cornell University’s Food and Brand lab. He studied 213 adults as they tackled various all-you-can-eat Chinese buffets and spotted many differing trends in those that turned their dinner into a binge-fest compared to folks who managed to eat appropriate size portions. The following behaviors were rarely performed by the overweight crowd, which led them to overeat.

Read More

Tags: Health, Eating Out, Cooking, Weight Loss, Food

Live Better

Heated Car Seats Pose Health Risk

iStockphoto

Looking to buy a new car? Do yourself a huge favor and pass on rides with heated seats. German researchers, writing in the journal Fertility and Sterility, found that sitting for 90 minutes on a heated car seat significantly increased men’s scrotal temperatures. And as the heat warms up your testicles, your sperm quality cools off and becomes damaged, potentially hurting your ability to successfully place a bun in your wife’s oven. If you’ve got a car with heated seats, keep them turned off.

Read More

Tags: Health

Live Better

Nature is Good for the Brain

ruth l / flickr

Regardless of the season, make it a point to spend time with nature, whether that means going skiing, hiking, or the like.

Researchers at the University of Michigan found that volunteers who spent time in nature before tackling memory tests scored significantly higher than when they were stuck in an urban environment prior to testing.

Read More

Tags: Outdoor Recreation, Health, Stress, Weekend, Pressure

Live Better

Will Your Body Hold Up?

D'Arcy Norman / flickr

We all want to maintain our athletic abilities into old age, but to do so, you'll have to keep not only your muscles, but also your bones in tip-top shape.

According to a new study in the Journal of Clinical Endocrinology and Metabolism, eating fruits and vegetables on a daily basis can keep your skeleton strong. The reason being that adults who consume the healthy foods experience a boost in their levels of alkali, a salt that is excreted from bone during the aging process, causing your bones to become brittle.

Read More

Tags: Nutrients, Longevity, Health, Disease

Live Better

Don't Let Your Workout Become a Headache

liss_mcbovzla / flickr

You may feel like having to hit the gym is a daily headache, but not fulfilling your exercise needs can actually cause a serious head-banging session, according to a new study out of Norway.

Read More

Tags: Injury Prevention, Motivation, Health, Reduce Pain

Live Better

How iTunes Can Heal Your Heart

iStockphoto

Talk about feel-good music: Listening to the right songs provides cardio protection against heart attacks and stroke.

In the new study, which was presented at the American Heart Association’s annual scientific meetings, researchers asked adults to select tracks that made them feel good. Interestingly, their blood flow increased by 26 percent while they listened to their tunes-of-choice when compared to silence. It’s about the same gain seen after aerobic activity, found the researchers, who were out of the University of Maryland.

Read More

Tags: Longevity, Health, Leisure Time, Stress, Running, Disease

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

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

The new U.S. Report Card on Physical Activity for Children and Youth revealed that the United States is failing at getting children active and healthy.

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.