Xpressfit Performance Training

12/22/2025

Merry Miles & Holiday Runs! 🎁 From Christmas Light runs to early morning Christmas Eve meetups, there are plenty of ways to stay active this week. 🏃‍♂️❄️

Dec. 22
5:45PM Big River Running Company, University City
5:45PM Big River Running Company, South City

Dec. 23
6:30AM St. Louis Running Club, Creve Coeur Park
6PM Happy's Running Club Saint Louis, City Park Grill

Dec. 24
8AM BWC Run, Pioneer Bakery Cafe, Kirkwood
9AM St. Louis Trail Running Club, Chubb Trail (West Tyson)
6PM Stronger Together Running, Francis Park
6:15PM Rebel Run Club, Amsterdam Tavern
6:30PM Big Hump Hash House Harriers, Location TBA
6:30PM Running Niche, Botanical Heights
6:30PM Metro Milers Running Club, RunWell, Edwardsville

Dec. 27
7AM O'Fallon Ladies on the Run, Sweet Katie Bee's, O'Fallon, IL
7AM St. Charles Runners Club, Creve Coeur Lake
7AM STLRunCrew, Fiddlehead Fern Cafe, St. Louis
7AM Metro Milers Running Club, Park & Ride Lot, Edwardsville
8AM Saint Louis Ultrarunners Group (SLUGS), Greensfelder Park Visitor Center
8AM Belleville Running Club, LongStory Coffee, Belleville
8AM Dogtown Running Club, Forest Park
8AM Eureka Run Club, La Finca Coffee, Eureka
8AM We Run the Lou, Forest Park
3PM Big Hump Hash House Harriers, Location TBA

Dec. 28
7AM Bike Stop Cafe Running Team, Bike Stop Cafe, St. Charles
7AM STLRunCrew, Northwest Coffee, St. Louis
7:30AM Xpressfit Performance Training Eager Beaver Run Crew, Lone Elk Park
8AM STL Trail Running Club, Lone Elk Park
8AM BWC Run Coffee Run, Antagonist Cafe
9AM Stronger Together Running, Hartford Coffee
10:30AM Urban Chestnut Brewing Company Sunday Run Club, The Grove
11:45AM Three Run Four, Hi Pointe Drive In
5PM St. Louis Hash House Harriers, Location TBA

11/29/2025

Xpressfit Performance Training
Redefine Your Limits!

Black Friday 90-Day All Access – SALE! 💥

Get unlimited group training, InBody scans, custom nutrition guide, weekly check-ins, coach messaging, challenge entries, free coffee and your welcome kit — all for $329 (was $699). Use Code: BF100

📍 3904 Vogel Rd, Arnold (Next to Schnucks)
🌐 www.xpressfit.net

Transform your fitness in 90 days — don’t wait!
Download the Xpressfit Performance Training App to get started. 🔥

11/28/2025

Xpressfit Performance Training
Redefine Your Limits!

Black Friday
90-Day All Access – SALE! 💥

Get unlimited group training, InBody scans, custom nutrition guide, weekly check-ins, coach messaging, challenge entries, free coffee and your welcome kit — all for $329 (was $699). Use Code: BF100

📍 3904 Vogel Rd, Arnold, MO 63010
(Next to Schnucks)
🌐 www.xpressfit.net

Transform your fitness in 90 days — don’t wait!
Download the Xpressfit Performance Training App to get started. 🔥

Send a message to learn more

10/13/2025

We have room for new teams at the conclusion of the fall season.

💥 Xpressfit Team Performance Training Series 💥
Stronger Teams. Faster Athletes. Better Results.

🔺 WHO: Teams of up to 16 athletes (all sports welcome)
🔺 WHEN: 6–8 sessions, schedule customized to your team
🔺 WHERE: Xpressfit Performance Training
📍 3904 Vogel Rd, Arnold, MO 63010 (Next to Schnucks)
🔺 COST: Contact us for team pricing

🛡️ What’s Included:

💥 Sport-Specific Training – Sessions tailored to your team’s needs (football, basketball, soccer, baseball, hockey, tennis, lacrosse, dance, cheer, and more)

💥 Body Composition Scans – Beginning and end-of-program scans to track strength, muscle, and overall progress

💥 Personalized Meal Plans – Each athlete receives calorie and macro guidance to optimize performance and recovery

💥 Expert Coaching – (2) Certified Trainers lead every session for hands-on instruction and safety

⚠ Availability: We currently have room for just 2 more teams as we head into winter

Why Choose Xpressfit Performance Training?

We combine speed, agility, strength, and conditioning with advanced tools to help your athletes compete at their best. Every session is designed to build confidence, reduce injury risk, and boost game-day performance.

🔗 TO SCHEDULE OR LEARN MORE:
📞 Call: (636) 333-6100
📧 Email: [email protected]

🌐 Website: xpressfit.net

09/18/2025

Shout out to Jayden! He's 12 years of age and spends several mornings weekly, before school, training with our community! We couldn't be more proud. His dedication and commitment to hard work is to be commended. 💪 🔥



Xpressfit Performance Training Community

09/01/2025

Fantastic Labor Day workout with this fine crew. About 3 miles of running (some backwards) including crawls, sit-ups, squat jacks, lunges, dips and farmer walk. Wtg!!!

08/26/2025

💥 Xpressfit Team Performance Training Series 💥
Stronger Teams. Faster Athletes. Better Results.

🔺 WHO: Teams of up to 16 athletes (all sports welcome)
🔺 WHEN: 6–8 sessions, schedule customized to your team
🔺 WHERE: Xpressfit Performance Training
📍 3904 Vogel Rd, Arnold, MO 63010 (Next to Schnucks)
🔺 COST: Contact us for team pricing

🛡️ What’s Included:

💥 Sport-Specific Training – Sessions tailored to your team’s needs (football, basketball, soccer, baseball, hockey, tennis, lacrosse, dance, cheer, and more)

💥 Body Composition Scans – Beginning and end-of-program scans to track strength, muscle, and overall progress

💥 Personalized Meal Plans – Each athlete receives calorie and macro guidance to optimize performance and recovery

💥 Expert Coaching – (2) Certified Trainers lead every session for hands-on instruction and safety

⚠ Availability: We currently have room for just 2 more teams as we head into winter

Why Choose Xpressfit Performance Training?

We combine speed, agility, strength, and conditioning with advanced tools to help your athletes compete at their best. Every session is designed to build confidence, reduce injury risk, and boost game-day performance.

🔗 TO SCHEDULE OR LEARN MORE:
📞 Call: (636) 333-6100
📧 Email: [email protected]

🌐 Website: xpressfit.net

08/05/2025

Had a great time hosting this month's Coffee Connection with the Arnold Chamber of Commerce!

08/01/2025

Congratulations Haley Holborow on your awesome work in 2025! Haley completed her 6 month to check progress. Results are as follows:

🔥 Dropped 18 lbs
🔥 Dropped body fat 9%
🔥 Dropped visceral fat 50 pts
🔥 Built 1 lb muscle
🔥 Improved Body Composition 16 pts
🔥 Lowered daily caloric needs

How!? Haley completed 113 group sessions (3+ weekly), ate in a caloric deficit, consumed adequate protein & water, mitigated processed food, slept for recovery, met her step goal and drank water. She's stronger, has more stamina, improved brain function and frankly is more vibrant.

Her new goal consists of dropping a few more lbs while adding muscle. Haley's coach programmed the right blend of fuel to help make that happen. She's on a mission!

Excellent work Haley!!!! Here's to adding years to your life, and life to your years. 🔥 👏 ✌️

07/28/2025

A shiny car might turn heads 🚗✨
But a strong, healthy body over 50?
That stops traffic 🚦—and changes lives 🔥

Let’s be real:
It’s easy to lease a luxury car 💳
Easy to buy stuff that screams “success” 💼
But you can’t swipe your Amex for stamina 💨
There’s no promo code for grit 💪

You don’t get fitness after 50.
You build it.
Rep by rep 🏋️‍♀️
Mile by mile 🏃‍♀️
One “hell no” to the couch 🛋️ at a time.

You can finance a Bugatti ⚡
But not discipline 🧠
You don’t earn endurance with credit 📉
No one’s approving a loan for your lung capacity 🫁

Being fit after 50?
That’s a straight-up rebellion 🚫🧓
It means you chose sweat over excuses 💦
Water over whiskey 🥤🚫🥃
And going to bed instead of doom-scrolling 📱

It means you said,
“Thanks, world, but I’m not done yet.” 🗣️🔥

Because you didn’t just earn rest—
You earned the right to rise ⬆️
To lift 🏋️
To run 🏃
To move like your body is still yours—not something you leased to time 🕰️ with no buy-back option.

People love flexing their driveway toys 🚙💨
But let’s talk about your flex:
Waking up in your 50s, 60s, or 70s
With a fire in your gut 🔥
And quads that still scare the stairs 🦵😤

Because no car, no watch, no wallet
Can carry you like your own damn legs can 🦵🚶‍♂️

So if you’re out there walking, running, training or just trying 👊?

You’re not behind ⏳
You’re not too old 🚫🎂
You’re the status symbol 🏆

And the only keys you need?
A pair of shoes 👟
And the will to keep showing up 💯

07/23/2025

Time Under Tension (TUT): The Muscle-Building Secret You Might Be Missing 🏋️‍♂️🔥

It's not just how many reps you do — it's how long your muscles are working.

What is TUT?
Time Under Tension is the total time your muscles are under load during a set. By controlling the tempo of each rep — how slowly you lift, pause, and lower — you can challenge your muscles in a whole new way.

Why it matters:
✅ Build more muscle (hypertrophy)
✅ Improve muscular endurance
✅ Break through plateaus

Example:
A bicep curl with 2 seconds up + 2 seconds down = 4 seconds per rep
10 reps = 40 seconds of TUT 🔥

Pro tip:

Strength: 0–20 sec/set

Hypertrophy: 40–60 sec/set

Endurance: 60+ sec/set

Try slowing things down — your muscles will feel the difference 💪