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

Recovery

This blog will help you sleep better, ease pain, and feel refreshed and recharged.

Recovery

Q&A: Are Super Flexible Runners More Injury-Prone?

Thinkstock

Q: Can being super flexible make runners more prone to injury?

A: Superb flexibility doesn't necessarily make you more injury-prone unless you also lack stability. A combination of great mobility and poor stability is a recipe for injury because it's harder to control your movement when you run or do any activity.

Read More

Tags: Injury Prevention, Flexibility, Injury, Pillar strength, Running

Recovery

Q&A: How Do I Improve Hamstring Flexibility?

Dave Cruz

Q: How can I improve hamstring flexibility?

A: Muscles often tighten up because your body is trying to create stability where it's lacking. For instance, you might think your hamstrings are tight, but the underlying issue could be an unstable core. So if you simply improve the flexibility of a tight muscle, you may actually be removing your body's point of stability. As a result, your body can become more unstable, increasing your risk for injury.

Read More

Tags: Dumbbells, Lower Body Pull, Injury Prevention, Stretching, Flexibility, Hamstrings

Recovery

Knee Pain Lessons from Hall of Famer Andre Dawson

Rick Stewart / Getty Images

If athletes wonder what sports was like in the 1970s and 80s, when AstroTurf fields were common in the NFL and Major League Baseball and nobody had yet heard of core conditioning, they should consider the career of Andre Dawson.

The outfielder known as “The Hawk,” who was inducted into the Baseball Hall of Fame over the weekend, nearly retired early in his career because of knee injuries suffered while patrolling the AstroTurf outfield of Montreal’s Olympic Stadium.

Read More

Tags: Back Pain, Injury Prevention, Baseball, Knee Pain

Recovery

Sleepy Weekends, Thinner Kids

BananaStock / Thinkstock

Go ahead and let your children sleep in on weekends. It may help them avoid unhealthy weight gain, according to a 12-month study in the journal Pediatrics. Researchers found that kids who sleep in specifically on weekends and holidays tend to gain less weight than those who rise early.

Read More

Tags: Rest, Sleep, Family, Health, Weight Loss

Recovery

Better Recovery with Vibration Training

In this video, performance specialist Nick Winkelman explains how to use vibration training as part of your recovery or regeneration work. Check out the sample quadriceps massage shown in the video, and incorporate this innovative technique into your training program to help keep your body feeling fresh and ready for your next workout.

Read More

Tags: Rest, Injury Prevention, Regeneration, Flexibility, Soreness, Relaxation, Vibration, Rehabilitation

Recovery

Q&A: Are Saunas Good for You?

Getty Images

Q: Is there any benefit to spending time in the sauna? I notice my heart rate is elevated. Is there any cardio benefit? With an increased heart rate, do we enjoy some increased circulation and "cleaning" of waste products from muscles?

Read More

Tags: Recovery, Q&A, Soreness, Relaxation

Recovery

How to Succeed After Tommy John Surgery

Jim McIsaac / Getty Images

With pitcher Billy Wagner joining the Boston Red Sox this week, the question of recovering from Tommy John surgery is once again on the minds of many baseball fans. Can pitchers fully recover after surgery? What can coaches, trainers and players do to help pitchers succeed after surgery?

Read More

Tags: Injury, Baseball, Rehabilitation, Elbow Pain

Recovery

Can Sleep Solve Your Problems?

SashaW / flickr

When you hit the sack at night, your brain doesn’t stop dealing with life’s toughest questions. Sleep scientists at the University of California, San Diego, found that the brain attempts to solve problems during REM (rapid eye movement) sleep, a stage of deep slumber that’s associated with dreaming.

Read More

Tags: Rest, Sleep, Tired

Recovery

Q&A: Dealing With a Pain in the Neck

coyote jack / flickr

Q: I often have a sore, tight neck after work. What’s the proper way for me to stretch my neck before running or biking?

A: Stretching may feel good for a while, but it’s not necessarily what you need. Try this:

Read More

Tags: Q&A, Neck, Work, Regeneration, Neck Pain, Massage Stick, Foam Roll, Prehab

Recovery

Knowing Your Limits

If you like to push your limits in your workout, beware of signs that you're overdoing it, which can actually reverse your progress and raise your risk for injury. Learn the four signs of overtraining in this video with metabolic specialist Paul Robbins. Then check out the common questions below to determine if you're pushing yourself hard enough or just wasting your efforts. 

Read More

Tags: Q&A, Injury Prevention, Regeneration, Weighted Vest, Training

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.