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

One Small Change

Contributing writer Joe Kita dares to make one little, healthy change every month. Past experiments include giving up caffeine, napping daily, and stretching like it's your job.

One Small Change

How to Stay Active All Day

tellumo / flickr

When I started wearing a pedometer back on October 1 to gauge how active I was, I honestly thought I would blow that little gadget right off my hip. In fact, I told the clerk at the sporting-goods store that she better give me two just to be safe. Since I work out for an hour or more every day, I was justifiably smug. And then a strange (and scary) thing happened.

Read More

Tags: Energy, Longevity, Health, Walking, Gear

One Small Change

4 New Ways to Fit Physical Activity into Your Day

ColorBlind Images / Getty Images

I don’t know how true this story is but, at the risk of furthering an urban myth, I’ll pass it along because I think it’s illustrative nonetheless. Supposedly, the great British decathlete Daley Thompson, who won two Olympic gold medals and set numerous world records in the 1980s, was pitted against a four year old. Thompson had to do everything the kid did during the course of a normal day and, as it turned out, he struggled to keep up. His specialized training was no match for the kid’s naturally active lifestyle.

“It gets you thinking,” says Alwyn Cosgrove, C.S.C.S., the owner of Results Fitness in Santa Clarita, California, who told me this story. “The activities of daily living just might be the ultimate workout.”

Read More

Tags: Gear, Home, Work, Physioball, Energy, Health

One Small Change

It’s Time to Redefine Fitness

Bounce / Getty Images

If you’ve been following this blog, you know that I’m in an exercise quandary. I work out for at least an hour daily but for the rest of the time, because I’m a writer, I’m as sedentary as the late John Updike. In fact, the pedometer I’m wearing as part of this month’s One Small Change experiment confirms this on a daily basis. After talking with fitness experts, it’s become obvious that I need to stop thinking of exercise as something to squeeze into my day and instead start making my entire day one big workout. But how does an exercise Jekyll and Hyde such as I (and maybe you?) go about doing that? Here’s the three-step plan:

Read More

Tags: Gear, Longevity, Health

One Small Change

Are You More Active Than Grandma?

Getty Images

This is amazing, sobering, embarrassing. I’ve finished triathlons, ridden centuries, run marathons and am even a newly certified yoga instructor, but according to this little device I’ve been wearing on my hip for the past week, I am, gulp, sedentary.

Read More

Tags: Health, Walking, Weight Loss, Gear

One Small Change

Could You Actually Be Sedentary?

Getty Images

I typically work from 5 a.m. to 11 a.m., sitting in front of a computer, typing out drivel like this. Then I exercise for 60 to 90 minutes. After a quick lunch, I’m back at my desk, where I’ll stay for the rest of the day. In the evening, I relax by watching a movie or going out to eat. (That, incidentally, is the life of a freelance writer in 60 words or less, minus an outing to cash the very occasional checks. But I digress….)

Because I exercise regularly, I always thought I was in excellent shape. But the other day I read an article called “The Evolving Definition of Sedentary” written by researchers in the department of exercise science at the University of South Carolina. They compared the exercise and activity levels of two hypothetical women. The first, because she fails to meet the recommended level of 30 minutes or more per day of moderate-to-vigorous physical activity, is labeled sedentary. The second, because she engages in one hour of moderate-to-vigorous activity daily, is labeled active.

Now here’s where things get interesting and even a little frightening if you have a job and/or lifestyle like mine.

Read More

Tags: Outdoor Recreation, Energy, Health, Leisure Time, Walking, Weight Loss

One Small Change

8 Things You Need to Know About Eating Clean

Getty Images

For the last month I’ve been trying to eat clean, which for me has meant avoiding processed foods with more than five ingredients. During this experiment I regularly swung from feeling noble (take that you unconscionable peddlers of trans fats and high fructose corn syrup) to feeling weak (I’ll give you ten bucks to smuggle me a cheesesteak). The final word on whether eating clean is something I recommend (and will be continuing) lies somewhere in between. Here’s an honest wrap-up of what I experienced, plus my advice if you decide to try what's shaping up as the next big eating trend:

Read More

Tags: Health, Eating Out, Cooking, Food

One Small Change

7 Rules for Eating Clean When You Eat Out

jenny downing / flickr

Hello, Vito’s Pizza, can I help you?

Yes, I have a question about your plain pizza. How many ingredients does it have?

Read More

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

One Small Change

6 Lessons for Simple Eating

Getty Images

It’s not easy to eat simply. That’s what I’ve learned after two weeks of trying to avoid processed foods with more than five ingredients. Consider tortillas, for example. I used to practically live on the things. I made breakfast burritos, lunchtime wraps and, in the evening, fish or chicken tacos. The national brands are cheap, convenient and, I thought, relatively wholesome. But when I started counting ingredients, I realized just how much stuff is in them. In fact, I can’t find any brands that meet my new rule. (And, unfortunately, I don’t know any senoritas willing to make them for me fresh.) Why is that? (The lack of available tortilla options, that is, not senoritas.)

Read More

Tags: Food, Nutrients, Health, Cooking, Breakfast

One Small Change

The Next Big Food Trend: "Simply" Confusing

pointnshoot / flickr

"Two all-beef patties, special sauce, lettuce, cheese, pickles, onions, on a sesame-seed bun."

Based on this well-known ditty, it would appear that the venerable Big Mac just missed qualifying for my One Small Change experiment this month. My goal is not to put anything in my mouth that contains more than five ingredients—and the Big Mac apparently has seven. I got this idea from the food industry’s budding “simplicity” trend (more on that later) and author Michael Pollan’s book In Defense of Food, where he suggests applying the same rule to packaged foods.

The Big Mac is a great example of just how vigilant you have to be when deciding what to eat. When you break it down, how many individual ingredients do you think are actually in that sandwich? Well, hang onto your sesame seeds because according to my calculations from McDonalds’ nutrition chart, there are about 70. The bun alone has 33, and even the innocuous-looking pickle slices have 10.

Read More

Tags: Calories, Food, Nutrients

One Small Change

A Month of "Clean" Eating

Getty Images

Each month in this blog I make one small change in my life and then advise you on whether or not to make it, too. The other day, I was indulging in a few spoonfuls (well, maybe a pint) of Haagen-Dazs Five vanilla ice cream. It’s called Five because that’s how many ingredients it has: milk, cream, sugar, eggs and vanilla bean. Although it’s a marketing ploy (the stuff still has 220 calories and 11 grams of fat per ½ cup), it made me feel like I was eating more simply and healthfully.

And it gave me an idea: Suppose for the next 30 days I would eat and drink only stuff that contained five or fewer ingredients? If I could resist the temptation to horf Haagen-Dazs, there probably isn’t a better nutrition plan anywhere. What would a month of eating “clean,” as it’s called, do to me physically, psychologically, athletically and financially? And more to the point, would it even be practical?

Read More

Tags: Health, Food

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.