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.


The Performance Life

Mark Verstegen and a team of experts and writers provide useful strategies to perform great, while talking about their own goals and challenges as they practice the Core Performance tenets in their daily lives.

The Performance Life

Recovering From My Road Trip

over_kind_man / flickr

Our trip to South America has come to an end. The last days in Rio de Janeiro were beautiful—the Copa Cabana, Ipanema Beach, and the Christ the Redeemer statue were some of the most impressive things I have ever seen.

Read More

Tags: Outdoor Recreation, Leisure Time, Soccer, Travel, College

The Performance Life

Gold Medal Motivation

marcopako / flickr

Michael Phelps never seemed more human and superhuman at the same time this weekend. After capturing his 8th straight gold medal, Phelps was at a loss for words in post-race interviews, just as any of us would be after capping off one of the greatest sports performances ever. He thanked his teammates and said how proud he was to be a part of it all.

Read More

Tags: Swimming, Focus, Motivation

The Performance Life

A Shift in the Sugar Landscape

Will Ellis / flickr

Here's some sweet news: A natural, no-calorie sweetener called stevia, which is currently found in dietary supplement form, may soon be used in products. Coming off a report that splenda can decrease gut bacteria and change the pH of stool, stevia could fast become a popular alternative to chemically derived non-caloric sweeteners.

Read More

Tags: Weight Loss, Food

The Performance Life

The Massage Stick is a Hit

Thus far, I have been impressed with how physical the teams in Argentina were. I was expecting them to have the technical skills, but these guys are not afraid to get stuck in as well.

Currently, I am traveling on a bus from Santos to Sao Paulo, where we will play our first match in Brazil, after our match against one of the FC Santos teams yesterday got rained out. I am thrilled to see what the Brazilians have to offer, and hope my legs feel just as sore tonight as they felt after the first games in Argentina.

Read More

Tags: Regeneration, Massage Stick, Stretch Rope, Soccer, Travel, College

The Performance Life

Adapting to Food Abroad

tsc_traveler / flickr

A little more than a week into our trip to South America, I have almost run out of the nutrition bars mentioned in my previous blog. The team is on a three-meal-a-day diet, and trying to get in snacks in between to keep my body fueled has been hard.

Read More

Tags: Eating Out, Snacks, Soccer, Travel, College

The Performance Life

From Germany to America: A Soccer Player's Journey

bribito / flickr

I first heard about Athletes' Performance Institute and Core Performance in 2006 when Mark Verstegen began working with the German men's soccer national team for the World Cup in my home country of Germany.

The German media met this move with a lot of skepticism—did we, one of the biggest soccer nations, really need help from outside the country? A few weeks later, after fantastic performances by the team, it was all praise for the players and staff—their American fitness coach included.

When I came across CorePerformance.com and realized that I could follow workouts using the same methodology that nearly got our players to the top, I signed up.

Read More

Tags: Soccer, Travel, College

The Performance Life

Celebrate Your Victories

Uwe Hermann / flickr

Yesterday, I watched Turkey face off against Germany in the semifinals of Euro 2008. Two amazing teams, one hard fought battle down to the final minutes.

The game was a grueling competition, but I also looked at it as a celebration.

Read More

Tags: Goals

The Performance Life

Prepare For Your Big Shot

wjarrettc / flickr

Before the 2008 UEFA European Football Championship began, Scott Piri's goal was to help players on the Turkey National Soccer Team improve their overall performance, including strength, stability, balance, power and endurance. He also aimed to make them more resilient to injury through intense and innovative training sessions.

Read More

Tags: Foam Roll, Soccer, Rest, Regeneration, Stretching, Stretch Rope

The Performance Life

What to Eat at the Airport

Got Jenna / flickr

What's scarier than airport restaurants like Cinnabon, Chili's, Burger King or California Pizza Kitchen are the lines of people waiting to eat there.

Read More

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

The Performance Life

Music Recommendation for Runners

edyourdon / flickr

I saw a runner today. She was fit and had decent mechanics. Then I noticed that her arm action on the right side completely changed. She was holding her iPod in her right hand, which added rotary forces through her right side, thus altering her gate.

Read More

Tags: Running



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.


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.