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.



Prepare for challenges and stay motivated, focused, and in control with the tips in this blog.


What Motivates You?

mike baird / flickr

What are you training for? Why are you trying to eat better? If you're only motivated by superficial goals, it may be harder to maintain healthy habits and perform great for life. Because it turns out, much of what’s most desired in this world has a sad side-effect: the moody blues.

Researchers at the University of Rochester tracked 147 college graduates, evaluating their goals and their happiness one year after graduation, and then 12 months later, and found that money, good looks and fame didn’t equal happiness.

Read More

Tags: Focus, Attitude, Motivation


31 Ways to Refocus Your Workout

Is your fitness junk in the way of your workout progress? For Joe Kita, author of One Small Change, useless items like nine years worth of training diaries, 19 bicycle seats and 3-year-old Power Gel packets weren't exactly helping. So he spent a month ditching all his unnecessary equipment, outdated training beliefs, and poor nutrition habits. When the dust had settled, he was down 31 pieces of trash and left with one thing—a new, refreshing perspective on health and fitness. Read the entire series below.

Read More

Tags: Gear, Home, Focus


Q&A: Best Time of Day to Exercise

Getty Images

Q: What is the best time of day to exercise?

Read More

Tags: Q&A, Training, Planning


10 Ways to Stick to Your Workout

No doubt it’s challenging to squeeze a workout into a schedule that’s full to the hilt with appointments, meetings and family obligations. First, cut yourself some slack. We all miss a workout every now and then, and it’s not always a bad thing—your body needs time to recover from stressful days.

Read More

Tags: TRX, Focus, Training, Motivation, Planning


How to Set Achievable Goals

iStockphoto / Thinkstock

A combination of both short- and long-term goals is important to your success. A long-term goal sets your motivation in place and helps define direction and purpose in your training. But it's also essential to set specific, clear goals along the way.

Steer clear of ambiguous goals like "I want to lose weight for summer" or sweeping goals like changing your lifestyle. Instead, set a specific goal such as "I want to run a 5K in less than 30 minutes," and then develop a series of incremental goals that you can celebrate as you improve.

Read More

Tags: Goals, Planning, Weight Loss, Motivation


Core Values

One reason most diets and fitness plans fail is because people look at their health as a short-term project. We allow our goals to be influenced by superficial promises: Five weeks to a six-pack! The five-second fix for neck pain! But what if before starting your next training program you were to examine what really matters to you, as opposed to what's on your mind this minute?

Read More

Tags: Goals, Attitude, Motivation, Planning


Q&A: Getting More Active

Q: How can I get more active?

Read More

Tags: Q&A, Attitude, Motivation


How to Stop Procrastinating

Todd Warnock / Thinkstock

Want to lose weight? Get rid of pesky pains? Or have more energy? Stop putting off your goals. Here's how to make a change, and fast:

Read More

Tags: Goals, Motivation, Planning


Shift Your Focus

Pick one: The easy overhead. The sitting volley. The forehand into the empty court. You missed one of them at some point, and with that went the game. Rather than erasing it from your memory, you’re endlessly replaying the shanks in your head. Before the match gets totally out of reach, try the following steps to not only reverse, but also regain your momentum.

Read More

Tags: Tennis, Pressure, Focus


Win With the Right Attitude

imagesbyferg / flickr

"If you want outstanding results, you need good people with great talent and awesome attitudes." — John C. Maxwell

The best example of overachieving in sports is the Tampa Bay Rays in baseball. No one expected them to do half as well as they have done thus far. We're not even at the All-Star break, so they have ample opportunity to sink in the standings and/or not achieve the playoffs; nevertheless, they have accomplished much more than was thought possible.

Read More

Tags: Goals, Attitude, Motivation, Baseball



5 Stretches to Refresh Your Warmup

Try these dynamic stretches to prepare for a better workout.

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.


Q&A: Supplements for Vegetarian Bodybuilders

Three things to know if you train hard and don't eat meat.

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.