EXOS Fit Bits of the Month

Each month the experts at EXOS and Mayo Clinic Sports Medicine with be providing you with some amazing tips to help you with your Performance and Nutrition goals.  We are excited to offer our first two tips.  Enjoy and here’s to being our best!




1. Including a high-quality FUEL source with each meal provides you with the energy to perform at your best. The best sources are whole grain bread, bagels and pasta, brown rice, quinoa, oatmeal & granola.

2. Adding a high-quality PROTEIN source to each meal & snack helps maintain a strong, lean body. The best sources are chicken, turkey, fish, eggs, lean red meat, beans, lentils, Greek yogurt & other low-fat dairy or milk alternatives.

3. Eating HEALTHY FATS helps reduce inflammation and muscle soreness, while also providing protection for your joints & brain. The best sources are fish, olive oil, almonds, walnuts, pumpkin seeds, sunflower seeds, avocado, flax seed, chia seed & fish oil supplements.

4. FRUITS & VEGETABLES are essential for optimal performances. Include a serving with every meal & snack. Choose a variety of colors to get the maximum intake of the performance-enhancing nutrients.

5. Get your motor running first thing in the morning with a high-quality BREAKFAST. A great breakfast includes a fuel source, protein source and fruit or vegetable. An easy meal to prepare would a small bowl of Greek yogurt with some fresh berries and granola.

6. SNACKING on high-quality foods throughout the day will ensure that your body gets all the nutrients it requires to perform at a highest level on a consistent basis. Include mid-morning, mid-afternoon and evening snacks, such as fruits & vegetables, trail mix, Greek yogurt & cheese strings, and homemade granola bars.7. Drinking water throughout the day is the best way to stay HYDRATED and maintain a high-level of performance. Drink water with every meal & snack, and sip on water throughout practices & competitions.

8. Set yourself up for success by eating a well-balanced meal 2 – 4 hours before practice or a competition, and a high-quality snack 1 hour before starting. Drink plenty of water to stay hydrated.

9. Drinking water during practice or competition will keep you performing at a high level. If the activity goes longer than an hour, include a fuel source to keep you energized, such as fruit, a granola bar or a sports drink.

10. Start the recovery process immediately after finishing practice or a competition by having a high-quality snack within 30 minutes. Eating a well-balanced meal 1 – 2 hours later ensures you give your body the nutrients to re-build, re-fuel and re-hydrate.

11. Great performances are built on a foundation of good nutrition. Make sure to develop a good, healthy eating routine before considering any supplementation. If supplementation is required, please discuss with a sports nutrition expert, such as a Registered Dietitian.

12. Making changes to your diet can be difficult. Instead of trying to overhaul your entire diet, make 1 or 2 small changes at a time. Meal planning is a great way to incorporate these changes in your eating habits.




1. A strong pillar or core is crucial for maximizing performance as well as prevention of injury. To achieve a strong pillar, include isometric exercises like front and lateral pillar bridges into your workout.

2. Movement Preparation is an active series of warm-up exercises that efficiently increases the core temperature, activates the nervous system, lengthens, strengthens, stabilizes, and balances muscles; and prepares you for more challenging movements in your training session.

3. Through training Plyometrics, you can improve your body’s elasticity, its ability to generate and reduce force. Elasticity decreases the potential for injury and allows you to produce more force (or less, if needed) in less time.