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

Nutrition

Eat healthy and improve your hydration habits with the advice in this blog.

Nutrition

7 Healthy Foods for Spring

Whether the farmer's market or the grocery store is your shopping location of choice, both options offer a variety of tasty, seasonal foods. Use this guide to fill your basket with healthy and nutritious fruits and veggies. Click the image above to see our spring shopping list.

Read More

Tags: Calories, Food, Vitamins, Nutrients, Health

Nutrition

7 Tips to Order Healthy Indian Food

iStockphoto / Thinkstock

Menus at Indian restaurants are filled with items that are vegetable-based or use lean cuts of meats, but there are still diet landmines in the mix. Dishes like Malai Kofta and Palak Paneer are cooked with ingredients like oil, butter, cream, and high-fat cheese. Use the tips below to enjoy Indian food without the excess calories and fat.

Read More

Tags: Health, Eating Out, Food

Nutrition

Portion Size Strategy: A Hand Comes in Handy

Core Performance nutritionist Amanda Carlson-Phillips clears up confusion surrounding portion sizes using a primitive, yet versatile measuring tool.

Read More

Tags: Energy, Health, Weight Loss, Food

Nutrition

25 Best and Worst Foods for Thanksgiving

Comstock / Comstock Images / Thinkstock

Thanksgiving has been referred to as the biggest eating holiday of the year. Researchers from the Calorie Control Council report that the average American may eat as many as 4,500 calories and 229 g of fat on Thanksgiving Day. But it's not all bad. Thanksgiving offers plenty of healthy options. Check out our nutrition ranking below of the traditional Thanksgiving menu (ranked most to least healthy foods), and fill your plate with mostly items from the top of the list. Enjoy a less healthy option from the bottom of the list to satisfy cravings.

Read More

Tags: Dinner, Health, Cooking, Calories, Food

Nutrition

How to Properly Portion Your Thanksgiving Meal

iStockphoto / Thinkstock

The best part of Thanksgiving for many people is enjoying a delicious meal with family and friends. The dilemma: The temptation to overeat. While we don't expect you to forgo your holiday favorites, there is a way to fight off holiday weight gain. Eating proper portions (especially of unhealthy foods) can help you indulge in a healthier way. Use the portion size guide below (no measuring cup necessary) to enjoy your meal without overdoing it. 

Read More

Tags: Family, Health, Cooking, Calories, Food

Nutrition

5 Healthy Airport Meals

Image Source / Thinkstock

Anyone who's traveled knows that finding a healthy meal at the airport can be a challenge. Your best bet is to eat first and pack healthy snacks (see our Complete Guide to Healthy Business Travel to learn more). But if you find yourself in a must-eat situation and need a filling breakfast, a quick lunch, or a tasty dinner after a long day of travel, choose one of the menu items below to stay healthy on the road.

Read More

Tags: Travel, Food, Lunch, Breakfast, Dinner, Health, Eating Out

Nutrition

5 Pumpkin Seed Recipes to Satisfy Your Cravings

iStockphoto / Thinkstock

When you're carving your Halloween pumpkin, don't toss out the seeds. Instead, use the flavorful recipes below to substitute toasted pumpkin seeds for some of your favorite candies. (All recipes below serve six and should be cooked at 350 degrees for 10-15 minutes).

Read More

Tags: Health, Snacks, Cooking, Food

Nutrition

7 Surprisingly Healthy Halloween Treats

iStockphoto / Thinkstock

Halloween is just around the corner, and that means ghoulish decor, costumed kids, and lots of candy. Whether you're hosting a party or handing out goodies at your front door, serve up the tasty treats below to make this a healthier Halloween.

Read More

Tags: Family, Health, Leisure Time, Snacks, Dessert, Food, Home

Nutrition

Why You Should Drink Cold Water During Exercise

Hemera / Thinkstock

Drinking cold water during your workout can keep your body temperature cooler for longer, decreasing heat-related stress and fatigue, according to a new study published in The Journal of the International Society of Sports Nutrition [jissn.com].

Read More

Tags: Hydration, Beverages, Sports Performance, Health

Nutrition

9 Junk Foods That Pile on Calories Fast

Pixland / Thinkstock

Your daily indulgence in a can of soda or a single Oreo cookie might not seem like much in the moment, but can add up to tens of thousands of calories a year. Check out the Huffington Post's list of calorie-laden junk foods below.

Read More

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.