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

Mindset

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

Mindset

Start Eating Better Today

Thinkstock

Procrastination is often a reason why some of us don't quite get around to changing our habits, specifically nutrition and exercise. We seem to put off the inevitable until the last minute and then end up scurrying around trying to get things done—or we just throw up our hands and say, "Forget it!" Here are some ways to stop procrastinating and start doing.

Read More

Tags: Metabolism, Weight Loss, Focus, Goals, Attitude, Planning

Mindset

The Importance of Rituals for Peak Performance

tedkerwin / flickr

Most great athletes have a ritual that helps them focus. An infielder may fiddle with a spot on his glove. An elite tennis player may adjust the racquet strings after a hard shot even though the strings do not need, adjusting. A football kicker or punter may take a deep breath and shake his head right to left before the snap. A batter might swing a heavy bat. A golfer may do trunk twists while holding a club across her shoulders.

Read More

Tags: Focus, Relaxation, Planning

Mindset

The 5 Stages of a Healthy Diet

Pink Sherbet / flickr

Have you ever noticed that what works for some people when they make a change in their life may not work for you? Most people move through five stages of readiness as they change behaviors. Yes, there are actually stages of change, based on something called the "transtheoretical model." If you identify what stage of change you are in and plan appropriately based on that stage, you're more likely to maintain a healthy lifestyle overtime.

Read More

Tags: Weight Loss, Focus, Goals, Attitude, Motivation, Planning

Mindset

Why You Should Train Like An Ancient Greek

Thinkstock

The ancient Greek story about Olympic hero Milo is an apt illustration of modern principles of athletic conditioning and preparation. Unlike today's athletes, Milo did not use weights as resistance, nor did he use a specific exercise apparatus. Every day, Milo lifted a small calf into his arms and carried the calf a certain distance. As the calf grew into a bull, Milo continued his training. On the first day of the Olympics, Milo walked the length of the track while carrying a full-grown bull.

Read More

Tags: Focus, Goals, Attitude, Training, Motivation, Planning

Mindset

5 Keys to Adopting a New Training Program

It sounds corny, but the process of beginning an exercise program is a lot like farming or planting a lawn. There are no immediate results, and the only way to succeed is to believe in your system and put in hard work. Keep this analogy and the tips that follow in mind as you undertake a new program.

Read More

Tags: Focus, Goals, Attitude, Planning, Stress

Mindset

Seek Small Achievable Goals

Polka Dot Images / Thinkstock

Even though CorePerformance.com members and readers are among the most conscientious, driven, and consistent exercisers in the world, staying motivated to exercise is still a problem. "We all struggle, including me," says Mark Verstegen, founder and president of Athletes' Performance.

Read More

Tags: Weight Loss, Focus, Goals, Motivation, Planning

Mindset

6 Ways to Take Control of Food

Pink Sherbet Photography / flickr

Are you aware of what you eat, why you eat, and when you eat? By becoming more aware of the six major factors that influence your eating habits, you can take control of what's on your plate.

Read More

Tags: Planning, Eating Out, Weight Loss, Food, Focus

Mindset

Stay Focused, Keep Training

Dave Cruz

Even the best training program in the world doesn't guarantee results, but if you train with purpose and passion, then you're much more likely to succeed.

Read More

Tags: Focus, Goals, Attitude, Motivation

Mindset

Set Two Types of Goals

iStockphoto / Thinkstock

A long-term goal sets your motivation in place and helps define direction and purpose in your training. But it’s essential to set specific, clear, short-term goals to guide and focus you along the way. Steer clear of ambiguous goals like "I want to lose weight for summer."

Set a specific goal instead, such as, "I want to run a 5K in less than 30 minutes.” Then develop a series of incremental goals that you can celebrate as you improve. At the end of each day, ask yourself, "Did I move closer to my goal today?”

Read More

Tags: Weight Loss, Focus, Goals, Planning

Mindset

Training Yourself to be Calm

iStock / Thinkstock

Several years ago, I attended a workshop by a Harvard professor on the performance mindset. When I signed up for the workshop, I had no idea what to expect, although I had read many books on sports psychology and performance mindset. I figured he would talk about the C's—confidence, calmness, concentration, composure and commitment.

I signed up for the course because I noticed he had studied peak performers from many fields including the performing arts, business and sports. The study of the performance mindset truly interests me, because I have no doubt that we have barely scratched the surface of the mind's potential.

Read More

Tags: Stress, Pressure, Focus

Blogs

Movement

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.

Nutrition

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.