PERFORMANCE

GUIDEBOOK
TABLE OF CONTENTS
METHODOLOGY 01 MOVEMENT 15
Our Methodology Training Components

The Four Pillars of Pillar Prep

Human Performance Movement Prep
HOW TO USE 02 Energy Systems
Development
MINDSET 04 Regeneration
Intro
Identify, Pause, and RECOVERY 23
Reframe Principles
Decisional Balance Sheet Prioritize Regeneration
Gratitude List Stay a Step Ahead

NUTRITION 09 NOTES 29
Intro
ABOUT EXOS 31
Philosophy and Principles
Timing and Portion Sizes
High-Performance Fuel
Travel Nutrition
OUR METHODOLOGY
We use our integrated methodology to develop a customized
experience that meets individuals where they are. Our system is
comprised by four pillars — Mindset, Nutrition, Movement, and
Recovery — built from decades of innovation, science, and
real-life experience.

FOUR PILLARS OF
HUMAN PERFORMANCE
MINDSET is about dedicating yourself to a goal and
understanding what it requires to accomplish it.

NUTRITION fuels the brain and body, providing foundational

support to maximize performance.

MOVEMENT is essential for improving performance. It’s about

moving your body better.

RECOVERY allows the mind and body to recharge and

prepare for the next day’s activities.

01 METHODOLOGY Property of EXOS© 2016

HOW TO USE THIS GUIDE
The strategies in this guide are meant to help you improve your
performance at work, at home, and on the road. This guide is
organized by our four pillars of human performance: Mindset,
Nutrition, Movement, and Recovery. Built from decades of
research and real-life experience, this approach helps you
take control of your health and performance.

Property of EXOS© 2016 HOW TO USE 02

Mindset is about approaching a situation or working toward a goal
with a full understanding of what it requires to accomplish.

Use these tips to build resilience when facing challenges that disrupt
lifestyle balance. Intentionally reframing your game plan enhances
intrinsic motivation, resulting in increased confidence, a sense of
control, and the ability to deal with life’s challenges. By embracing
mindset, our goal is to help establish autonomy, mastery, and
a more positive perception of stress.

Property of EXOS© 2016 MINDSET 04

MIN DSET ST R AT EGIES

IDENTIFY, PAUSE, AND REFRAME

Choose to reframe stress as a positive challenge by following these
three steps: identify, pause, and reframe (IPR).

Identify the stressor. Be prepared to acknowledge sources of

physical and mental challenge.
Physiological responses:
Physical sensations such as rapid, shallow breathing, racing
heart, physical pain or tension, and discomfort
Psychological responses:
Thoughts or emotions that arise such as anxiety, negativity,
frustration, and anger

Pause. Intentionally take time to interpret the situation.

Slow your impulse to react.
Remember your anchor. Return to the fuel that motivates your
intentions to change - your statement, image, or token. Visualize
your ideal state of resilience.

Reframe and make a choice. Reframe the stressor as something

whose fate you control.
Locate the strategy. Decide an appropriate plan of action.

Embrace it with resilience. Empower yourself to face the

challenge directly and mindfully.

05 MINDSET Property of EXOS© 2016

 M I NDS E T STRATE G IE S

DECISIONAL BALANCE SHEET

The decisional balance sheet is a tool developed to help cultivate
intent. Use this to experiment with introspective thought and
reasoning to prepare you for the journey ahead.

Instructions:
With a behavior upgrade you’re contemplating, consider the
advantages and disadvantages of taking action toward that behavior.
Then consider the advantages of not taking action to that behavior.
The result should provide clarity as to whether this behavior change
is a true priority (or not).

ADVANTAGES DISADVANTAGES

No effort Frustration
TAKING NO
React how I want Tension
ACTION
Get my frustration out Overwhelmed
Don’t have to care Lack of poise and control
Shorter life
Risk of disease/illness

Less tension Need to put in effort

TAKING
Happier Have to work hard for change
ACTION
More relaxed Fear of failing
Ability to handle more Need to ask for help
My family/friends are happier Test my will power
More vitality and enjoyment
More energy

Property of EXOS© 2016 MINDSET 06

MIN DSET ST R AT EGIES

GRATITUDE LIST
Make a list of meaningful things for which you are thankful. Think
about relationships, jobs, opportunities, possessions, conveniences.
Pick one item from your list. Choose the one that stands out to you
the most at that particular time.
Over the next sixty seconds, come up with as many reasons as you
can for why you are thankful for it. Do your best to come up with at
least three reasons.

07 MINDSET Property of EXOS© 2016

 NUTRITION
Nutrition provides the foundational support to fuel the mind and
body and maximize performance.

NUTRITION PHILOSOPHY
At EXOS, we want to simplify nutrition and help you perform your
best in every situation. We all want to have the energy to stay
mentally focused and physically strong throughout the day. We
want to boost your immune system and speed up the recovery
process. Performance nutrition plays a critical role in achieving
these goals. Use our nutrition principles as a guide to fuel for suc-
cess in every situation.

09 NUTRITION Property of EXOS© 2016

NUTRITION PRINCIPLES
Aim to Sustain
Staying hydrated and eating early and as often as you need helps
sustain energy, lower stress, and boost metabolism. No matter your
schedule, kick-start your day with an energizing meal. Continue
eating small meals or snacks and hydrating throughout the day to
keep your energy up, your focus sharp, and your mood stable.

Fuel for Impact

Our understanding of quality food is constantly evolving with research.
When deciding what to eat, keep it simple and natural or minimally
processed. Choose responsibly sourced food that’s tasty and
nourishing like vegetables, fruit, nuts, whole grains, fish, and lean meat.

Eat with Purpose

What you eat matters. Eating with purpose is about coming to the
table and nourishing your mind, body, and spirit. Food is a means
to connect and create, and to enable the best version of you. Be
intentional with your food choices, and savor every morsel and
moment you share with others.

Devour Life
Food brings us together and takes us on personal journeys. From
the smell of something delicious baking in the oven to the satisfying
crunch of crisp vegetables, food reminds us to reflect, look forward,
and relish the here and now. A toast to food and all the joy it brings.

Make it About You

Eating is personal. It’s not about following a strict set of rules; it’s
about tailoring your nutritional game plan to best support your body,
goals, and preferences. Food is an experience to be designed by you.
Adapt these principles to make them work best for you and all that
you want to achieve.

Property of EXOS© 2016 NUTRITION 10

N U T R IT ION ST R AT EGIES

AIM TO SUSTAIN:
TIMING AND PORTION SIZES
Create an Even Spread
Spread out your meals and snacks consistently. Although there are
many philosophies on how often you should eat, eating well each
day helps you stay focused and energized so you can perform
your best.

Use your hands as a guide to keep meals in perspective and to stay

on track whether you’re at work, home, or on the road.

Starches
Fuel for your brain & muscles
1 serving = the size of your fist
(15 g carbohydrate)

Proteins
Structural support for your body
1 serving = the palm of your hand
(21 g protein)

Fats
Protection for your brain, energy
for your body
1 serving = the tip of your thumb
(7 g fat)

11 NUTRITION Property of EXOS© 2016

 NUTRI TION STRATE G IE S

FUEL FOR IMPACT: SUSTAINED

HIGH-PERFORMANCE FUEL
Use the following list of high-performance foods to keep fueled
through each day.

High-Quality Proteins Fats That Give Back

Eggs Seeds (flaxseed, chia)
Fish (Salmon, Tuna) Nuts (walnuts, pistachios, almonds)
Meat (Poultry or red meat) Avocado
Greek yogurt Oils (flaxseed, fish, olive)

Hydrating Foods Minimally Processed Starches

Cucumber (96% water) Bulgur
Radish (95%) Sweet potato
Zucchini (95%) Raw wheat bran
Watermelon (92%) Whole-grain oats
Quinoa
Colorful Vegetables and Fruits
Arugula Bell pepper (green, yellow, red)
Beets Berries (blackberry, blueberry, strawberry)
Mushrooms Citrus and tropical fruits

Property of EXOS© 2016 NUTRITION 12

N U T R IT ION ST R AT EGIES

EAT WITH PURPOSE:

TRAVEL NUTRITION STRATEGIES
Travel can result in dehydration, sleep deprivation, and hormonal
imbalances. Use these travel nutrition tips to minimize
these disturbances.

Travel Nutrition Tips

Stay hydrated.
Bring an empty water bottle and fill it after
security checkpoint.

Bring portable snacks.

Stash nuts, jerky, bars, dried seeds, and fruits
in your carry-on.

Include high-quality protein.

Choose protein-rich options to stay satiated
and maintain hormone levels as you travel.

Maintain your meal routine.

Stay consistent with timing and portions for
elevated energy and focus and regular digestion.

13 NUTRITION Property of EXOS© 2016

 MOVEMENT
Movement refers to incidental and structured movement. Both are
essential for health, weight management, performance, and vitality.

Regardless of work, life, and travel demands, our systematic

approach to training prepares you to move well and improve the
quality of your movement over time, so you experience better
results and less pain. Here are the key components of this system:

15 MOVEMENT Property of EXOS© 2016

MOVEMENT TRAINING
COMPONENTS
Pillar Prep
Increase your movement capability through integrated mobility and
stability of the shoulders, torso, and hips. Pillar prep improves
posture, performance, and resilience.

Movement Prep
Increase your core temperature, prepare your nervous system for
physical activity, and strengthen your body.

Strength/Power
Improve your strength, resistance to injury, and ability to perform
everyday tasks, as well as feats of strength.

Energy Systems Development

Improve your cardiovascular fitness and burn calories with a
different approach to conditioning.

Regeneration
Kick-start your recovery so you feel better for your next workout.

Property of EXOS© 2016 MOVEMENT 16

MOV E MENT ST R AT EGIES

Relieve soreness. (<25 minutes) P M R

Pillar Prep, Movement Prep, Regeneration.

Challenge strength and coordination. (<35-45 minutes) P M S R

Pillar Prep, Movement Prep,

Strength/Power, Regeneration.
Build endurance. (<45-60 minutes) P M E R
Pillar Prep, Movement Prep,
Energy Systems Development, Regeneration.
Experience a full session. (<75 minutes) P M S E R

Utilize all five movement strategies.

P
PILLAR PREP
Trigger Point
Piriformis (w/ Tennis Ball)
Time: 30-60 sec. per side

Quad Hip Flexor Stretch 1 2

Reps: 6 per side

Quadruped Opposites
Reps: 6 per side

17 MOVEMENT Property of EXOS© 2016

 M OVEME N T STRATE G IE S

M
MOVEMENT PREP
Glute Bridge 1 2
Reps: 8

Leg Cradle 1 2
Reps: 6 per side

Elbow to Instep 1 2
w/ Rotation
Reps: 4 per side

Property of EXOS© 2016 MOVEMENT 18

MOV E MENT ST R AT EGIES

S
STRENGTH/POWER
Reverse Lunge 1 2

Reps: 6-8 per side

Plank w/ Arm Lift

Reps: 6-8 per side
(Modification: This can also
be performed from knees.)

Inverted Hamstring 1 2

Reps: 6-8 per side

Bent Over T 1 2
Reps: 6-8 per side

19 MOVEMENT Property of EXOS© 2016

 M OVEME N T STRATE G IE S

E
ENERGY SYSTEMS
DEVELOPMENT
Rate of Perceived Exertion (RPE):
Based on a scale of 1-10, you can rate how difficult a certain interval
feels.

9/10 HARD Extremely strenuous and difficult to maintain

7/10 MODERATE Rapid breathing. Can’t talk now!

3 5/10 EASY Moving with purpose and still able to talk comfortably

High Intensity Interval Training Session

S x3 (16 min)
M x4 (20 min)
WARM-UP 9 7 3 COOL DOWN L x5 (24 min)
2:00 :30 2:30 1:00 2:00

Low Intensity Interval Training Session

S x3 (16 min)
M x4 (20 min)
WARM-UP 7 5 COOL DOWN L x5 (24 min)
2:00 2:00 2:00 2:00

S SHORT M MODERATE L LONG

Property of EXOS© 2016 MOVEMENT 20

MOV E MENT ST R AT EGIES

R
REGENERATION
Trigger Point
Pec (w/ Tennis Ball)
Time: 30-60 sec. per side 1 2

Active Isolated Hamstring Stretch

Reps: 8 per side
1 2

Quad Hip Flexor Stretch

Side Lying
Time: 30-60 sec. per side 1 2

21 MOVEMENT Property of EXOS© 2016

 RECOVERY
Recovery is about returning to a balanced state and re-energizing
your mind and body to prepare for each day’s activities.

The following principles will help you proactively identify and deal
with the different types of stress load in your life, both before and
after it occurs.

23 RECOVERY Property of EXOS© 2016

RECOVERY PRINCIPLES
Build Resilience
Proactively prepare for stress with improved knowledge and skill
across the four pillars of performance.

Prioritize Regeneration
Protect your schedule and dedicate time to regeneration and recov-
ery to maintain balance.

Meet Stress Head-On

Identify the types of stress you experience and proactively imple-
ment the appropriate regeneration methods.

Rebound from the Impact

Note your response to negative effects of stress and quickly return
to balance.

Explore, Reflect, and Refine

Acknowledge your successes and continually recalibrate your
recovery plan.

Property of EXOS© 2016 RECOVERY 24

R E COV ERY ST R AT EGIES

PRIORITIZE REGENERATION:
CREATE AN IDEAL SLEEP
ENVIRONMENT
CREATE AN IDEAL SLEEP ENVIRONMENT
Not getting enough shut-eye can sap your energy, make it harder to
lose weight, and impede your ability to focus. Sleep deprivation can
also interfere with memory and mood and may increase your risk for
heart disease and stroke.

25 RECOVERY Property of EXOS© 2016

 RECOVE RY STRATE G IE S

Fall asleep faster and stay asleep longer with these tips to create
an ideal sleep environment:

Make a checklist.
Write down all the things you need to do before your head hits the
pillow (close blinds, turn down thermostat, etc.) and review the list
each night.

Unplug.
Do you need help remembering to turn off electronics, lower the
temperature, or use body pillows? Put a sticky note near your bed as
a reminder to power down.

Chill out.
Drop your thermostat to a comfortable temperature between 65 and
72 degrees.

Breathe.
Use a breathing technique to tame your heart rate, blood pressure,
and stress levels. Inhale for 6 counts through your nose, hold for 3
and exhale for 6. Repeat this series 4 more times.

Create a travel kit.

If you travel often, pick up a travel pillow, eye mask, diffuser, and
noise-cancelling headphones to help maintain your sleep
environment on the road.

Make a doctor’s appointment.

If you’re still struggling to sleep after trying these tips, talk to your
doctor. Unpredictable sleep patterns and lack of sleep can lower
your immunity and greatly impact both your mental and
physical health.

Property of EXOS© 2016 RECOVERY 26

R E COV ERY ST R AT EGIES

STAY A STEP AHEAD

PERFORMANCE BREATHING TECHNIQUES
Slowing down your respiratory rate to 6-8 times per minute will help
enhance your cardiovascular function, improve your sleep, help your
mind stay relaxed to better handle stress, and increase your
concentration. Use these quick-but-conscious techniques for
at least two minutes every day to make permanent changes:

Wake up tired: 6 – 2 – X
Wake up anxious: 6 – 4 – 10
Periodically during the day: 4 – 2 – 6
Moments of anxiety: 6 – 4 – 10
Moments of tiredness: 4 – 0 – X
Meditating: 8 – 4 – 12
Bedtime: 6 – 4 – 12

In – Hold – Exhale (Seconds)

X = Explosive

1. Select a tempo you’d like to try for one week.

2. Set aside two minutes each day for your breathing practice.
Choose a time such as after you brush your teeth or on your
drive to work
3. Practice just two minutes a day for one week.
4. The next week increase to two minutes twice a day.
5. If after a week you don’t feel any difference, experiment with a
new tempo.

27 RECOVERY Property of EXOS© 2016

RECOV E RY STRATE G IE S
NOTES

29 NOTES
NOTES 30
ABOUT EXOS
EXOS is a leader in human performance, trusted by elite athletes,
the military, community centers, colleges and universities, and
companies worldwide. We provide the knowledge and skills
people need to identify and overcome obstacles and create
personal breakthroughs. Leaders around the world employ our
individualized game plans to transform their teams and help
them live healthier, happier, more productive lives.

31 ABOUT EXOS
To learn more about our services, simple strategies, or the research
behind our methodology, head to teamexos.com.