exos components nutrition recovery movement mindset performance

The 25% Rule to Improving Performance

EXOS, an adidas sponsored company and leader in sports performance & corporate wellness, broke down the idea of training into four main components: Mindset (25%), Nutrition (25%), Movement (25%) and Recovery (25%). They are equally important and neglecting one will lead to a less effective training program. The only catch is that you HAVE to give each component 110% to be successful.

exos components nutrition recovery movement mindset performance1. Mindset

Do you have a generally positive attitude in the gym? What about on the field? What about at work? What about at home? Your mindset is the first step you must conquer in order to be successful. Are you prepared for change? Do you believe that you WILL succeed? These are all important questions to ask yourself and your answer should be YES to all of them. Do you know WHY you’re starting your program (and when I say program I really mean lifestyle)?

2. Nutrition

Are you fueling your body for performance inside and outside the gym? Are your meals made up of a variety of colors? Are you confident that your meals are consistent with a healthy lifestyle, with the ability to prevent disease and improve performance? Probably the most important question I can ask you is…do you know how to prepare meals? If not you could find easy tutorials online. Anybody can meal prep, it’s super easy. I use my 6 Pack Bag to store my meals, gym clothes, and supplements for the work day. It only takes me 15 minutes tops per night to prepare for the next day. This way I’m always on track and all of my meals are portioned correctly.

Click here to learn how meal prepping can save you thousands!

3. Movement

Does your routine meet the needs of your goals? Are you addressing your weaknesses and tackling them head-on? Do you change your exercises, in some way, every few weeks? Do you have a warm-up routine, a cardio routine, a strength routine, a recovery routine, etc.? It’s important to focus on addressing every aspect of training, not just hypertrophy and aesthetics. To piggyback off that last note, make sure you’re training for the sport you’re in. If you don’t have a sport then train for life. If you’re a powerlifter then obviously the majority of your training should focus on core strength and power. If you’re a bodybuilder then you train for hypertrophy, symmetry, aesthetics, etc. If you’re like me and you just want to be in above average, incredible shape with a lot of definition, power, size, but not in a competitive way, then your routine should include strength, endurance, calisthenics, and recovery.

4. Recovery

Are you always feeling tired and overworked? Do you sleep at least 6 hours per night? It’s time to focus on recovery. Not just of your body, but of your mind. Recovery means soothing muscle pain, decompressing mental stress, recollecting your emotions and feeling at peace.

If you answered “no” to any of the questions I asked in my points, then take some time to address that component. Maybe you need to focus more on recovery, but that doesn’t mean you should neglect movement to achieve better recovery. Balance is the key to success. Use these 4 components to improve your performance in all aspects of life.

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