Welcome to the Xtra Mile Fitness Journal – your top resource for practical fitness advice, real member stories, and training insights that actually make a difference. From easy nutrition habits to strength-focused articles, you’ll find simple, effective tips to help you feel stronger, move better, and keep your motivation high, inside and outside the personal training studio.
In this week’s video, Dr. Nathan from Spinal Care of St. Louis shares what he does as a chiropractor—and how his approach is all about helping people move better, feel...
Understanding Deload Weeks Let’s begin with understanding the term. A ‘deload’ is a period of time, usually a week, during which we lighten our workout load. We still hit the...
Looking for a simple way to boost your mobility and energy each day? In this week’s video, Coach Corey shares a quick 10-minute morning routine with Dr. Nathan that’s perfect...
Why Tempo Matters in Strength Training If you’ve been pumping iron for a while with no visible gains to show, then you may have overlooked a key aspect of strength...
Single-leg exercises are one of the best ways to build strength, improve balance, and reduce injury risk—but many people aren’t sure where to start. In this week’s video, Coach Corey...
Long hours of sitting and everyday stress can lead to tight traps and tension headaches that make you feel miserable. In this week’s video, Dr. Nathan from Spinal Care of...
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