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Blogs

Movement

Use the advice in this blog to get active, move better, gain strength, and build muscle.

Movement

Q&A: Training for a Long Walk?

Thinkstock

Q: I'm planning to walk from Sandy, Oregon to Seattle, Washington. How should I train?

A: To set up a training plan, first determine how far or long you plan to walk each day during the event. For instance, if you have seven days to walk 200 miles, your training goal would be to build your work capacity—that is, the muscle endurance needed to walk for hours each day—up to about 28.5 miles a day. If you have a month, obviously you won't need to walk as far each day. But sticking with the seven-day example, and assuming you have a good fitness base already and a month to prepare, try the walking schedule below. Then take a day or two off to rest prior to the big event.

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Tags: Q&A, Race, Outdoor Recreation, Planning, Energy, Walking

Movement

Popular Training Program Questions, Answered

Dave Cruz

Want to mix things up in your workout? Thinking about switching to a new program? Not sure if the Core Performance books or online programs are better suited for you? See below for answers to these questions and others to keep your training routine fun and effective. And keep the questions coming!

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Tags: Q&A, Training, Resistance Training, Longevity, Health, Build Muscle

Movement

6 Exercises to Boost Your Vertical

Dave Cruz

Jump higher by adding jumping drills to your workouts twice a week using the schedule below. You'll begin with drop squats and progress to more challenging movements once you're comfortable with the technique.

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Tags: Plyometrics, Volleyball, Training, Sports Performance, Basketball

Movement

The Valslide for Healthy Holiday Travel

Mix up your workout routine on the road and you'll do more than just maintain your fitness, you'll actually improve. The key: Pack versatile gear like Valslides so that you can sneak in a challenging session anytime you have a few minutes to spare. Celebrity trainer Valerie Waters recently appeared on Access Hollywood to demonstrate a fast total-body workout using the portable Valslides. Check out the innovative moves in the video below, and click here to pick up a set of Valslides.

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Tags: Training, Health, Travel, ValSlide, Weight Loss

Movement

Ease Pain with the Glute Bridge

Think of your glutes (butt muscles) as your body's natural shock absorbers. Training these muscles will help prevent or reduce strain on your knees and lower back. In this video, Core Performance founder Mark Verstegen explains how to start training these all-important muscles with one simple move: the Glute Bridge.

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Tags: Back Pain, Injury Prevention, Knee Pain, Pillar strength

Movement

Boot Up Before Your Workout

Get ready for your workout with a series of warm-up moves known as Movement Prep. In this video, Core Performance founder Mark Verstegen explains what makes Movement Prep so powerful, and shows how to get started with the Handwalk, a.k.a. the "world's second-greatest stretch."

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Tags: Mobility, Shoulder, Movement Preparation, Stretching

Movement

How to Train for a Stair Climbing Race

Thinkstock

Q: I'm planning to run up the Sears Tower. What's the best way to train? – Joe P., Santa Fe, New Mexico

A: For any stair climbing race, it's important to train in a real stairway, as opposed to just hopping on the stair climber at the gym. You can mix up your training with an occasional machine-based workout, but seek out stairs for the majority of your training so you're prepared and feel comfortable on race day.

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Tags: Q&A, Goals, Energy System Development, Training, Outdoor Recreation, Planning

Movement

Should You Run Barefoot?

The idea of barefoot running has been around for years but came to the forefront with the best-selling book Born to Run by Christopher McDougall, which explained the phenomenon. Specifically, we’re born to run as our ancestors did thousands of years ago when they went barefoot. This promotes a natural spring-like stride on the balls of our feet that dissipates force and allows us to run longer and without injury.

These days, many runners have tight hips and a lack of mobility and flexibility. They strike with their heels, which causes the body to absorb the force of the ground into the joints. Many running shoes, with their thick heels, tend to exacerbate the problem.

Most barefoot running experts suggest using barefoot running as a tool only—perhaps just twice a week for 20 to 30 minutes on a lush grass surface such as a soccer field or the infield of a track.

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Tags: Foot Pain, Training, Outdoor Recreation, Barefoot, Knee Pain, Running, Foot

Movement

Q&A: No Wall for Medicine Ball Throws?

Scott Wachter

Q: I don’t have access to a wall for medicine ball throws. What should I do?

A: First, if you’re not familiar with medicine ball training, check out this primer. Done properly, medicine ball throws will help you improve your ability to transfer forces efficiently through your body, boosting total-body power. Medicine ball training is a key component in many Core Performance training programs, so try finding a wall where you can perform the moves. No access to a wall at your gym? Here are a few alternatives:

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Tags: Stability, Q&A, Power, Torso, Upper Body, Training, Strength, Medicine Ball

Movement

Q&A: How Much Weight Should I Lift?

Scott Wachter

Q: How much weight should I lift?

A: It depends. A good rule of thumb for your weight training is to use a weight that’s challenging but allows you to complete all your repetitions (reps) with proper form. If the last 1-2 reps aren’t hard, it’s too light; if the speed, or tempo, of your reps drops off significantly during the set or you can’t complete all your reps, it’s too heavy (note exceptions below). You want to challenge yourself with weight without sacrificing technique—guys often go too heavy; women tend to go too light at first. Most importantly, make it a goal to improve the quality of your movement with every repetition. When you move better, you perform better.

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Tags: Weight Plates, Q&A, Dumbbells, Training, Strength, Build Muscle

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.