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  <title>Academia</title>
  <link>https://academia.xocoweb.workers.dev</link>
  <description>A premium Astro course platform theme with editorial typography, free and paid courses, gated lessons, quizzes, progress tracking, and an all-access pass - demoed as a movement and wellness academy.</description>
  <language>en-us</language>
<item>
  <title>Focus Under Pressure</title>
  <link>https://academia.xocoweb.workers.dev/course/focus-under-pressure/</link>
  <guid>https://academia.xocoweb.workers.dev/course/focus-under-pressure/</guid>
  <pubDate>Wed, 15 Jul 2026 00:00:00 GMT</pubDate>
  <description>Attention is trainable, but not by the methods that sell best. Five lessons on getting difficult work done while the room is on fire.</description>
</item>
<item>
  <title>Sleep You Can Count On</title>
  <link>https://academia.xocoweb.workers.dev/course/sleep-you-can-count-on/</link>
  <guid>https://academia.xocoweb.workers.dev/course/sleep-you-can-count-on/</guid>
  <pubDate>Sat, 11 Jul 2026 00:00:00 GMT</pubDate>
  <description>The boring mechanics of sleep - light, temperature, timing - and what to do at three in the morning when none of it worked.</description>
</item>
<item>
  <title>Bodyweight Strength</title>
  <link>https://academia.xocoweb.workers.dev/course/bodyweight-strength/</link>
  <guid>https://academia.xocoweb.workers.dev/course/bodyweight-strength/</guid>
  <pubDate>Wed, 08 Jul 2026 00:00:00 GMT</pubDate>
  <description>Push-ups, rows, squats, and hinges with nothing but the floor and something to hang from - progressions that keep getting harder without adding a single plate.</description>
</item>
<item>
  <title>Protein, Without the Noise</title>
  <link>https://academia.xocoweb.workers.dev/course/protein-without-the-noise/</link>
  <guid>https://academia.xocoweb.workers.dev/course/protein-without-the-noise/</guid>
  <pubDate>Sun, 05 Jul 2026 00:00:00 GMT</pubDate>
  <description>How much you actually need, where to get it on an ordinary budget, and why almost every supplement conversation is a distraction.</description>
</item>
<item>
  <title>The First 5K</title>
  <link>https://academia.xocoweb.workers.dev/course/the-first-5k/</link>
  <guid>https://academia.xocoweb.workers.dev/course/the-first-5k/</guid>
  <pubDate>Thu, 02 Jul 2026 00:00:00 GMT</pubDate>
  <description>A free eight-week walk-run plan that gets you to a continuous five kilometres without wrecking your shins, your knees, or your enthusiasm.</description>
</item>
<item>
  <title>Breath as a Tool</title>
  <link>https://academia.xocoweb.workers.dev/course/breath-as-a-tool/</link>
  <guid>https://academia.xocoweb.workers.dev/course/breath-as-a-tool/</guid>
  <pubDate>Wed, 01 Jul 2026 00:00:00 GMT</pubDate>
  <description>Four breathing patterns, what each one is genuinely for, and why using the calming one before a heavy lift is a mistake.</description>
</item>
<item>
  <title>The Analog Evening</title>
  <link>https://academia.xocoweb.workers.dev/course/the-analog-evening/</link>
  <guid>https://academia.xocoweb.workers.dev/course/the-analog-evening/</guid>
  <pubDate>Tue, 30 Jun 2026 00:00:00 GMT</pubDate>
  <description>What to do with the three hours between dinner and bed when the obvious answer is a screen. Five lessons on getting an evening back.</description>
</item>
<item>
  <title>Mobility for Desk Bodies</title>
  <link>https://academia.xocoweb.workers.dev/course/mobility-for-desk-bodies/</link>
  <guid>https://academia.xocoweb.workers.dev/course/mobility-for-desk-bodies/</guid>
  <pubDate>Sun, 28 Jun 2026 00:00:00 GMT</pubDate>
  <description>A free short course for hips, necks, and shoulders that spend nine hours folded into a chair. Ten minutes, no equipment, no incense.</description>
</item>
<item>
  <title>Strength Foundations</title>
  <link>https://academia.xocoweb.workers.dev/course/strength-foundations/</link>
  <guid>https://academia.xocoweb.workers.dev/course/strength-foundations/</guid>
  <pubDate>Thu, 25 Jun 2026 00:00:00 GMT</pubDate>
  <description>Twelve weeks from your first hinge to a confident, honest deadlift - bracing, patterning, and programming that survives a real schedule.</description>
</item>
<item>
  <title>Eat for the Week</title>
  <link>https://academia.xocoweb.workers.dev/course/eat-for-the-week/</link>
  <guid>https://academia.xocoweb.workers.dev/course/eat-for-the-week/</guid>
  <pubDate>Thu, 18 Jun 2026 00:00:00 GMT</pubDate>
  <description>Cook once, eat well for days. A practical system for grocery runs, one-bowl dinners, and defaults that make the good choice the easy one.</description>
</item>
<item>
  <title>The Recovery Protocol</title>
  <link>https://academia.xocoweb.workers.dev/course/the-recovery-protocol/</link>
  <guid>https://academia.xocoweb.workers.dev/course/the-recovery-protocol/</guid>
  <pubDate>Wed, 10 Jun 2026 00:00:00 GMT</pubDate>
  <description>Sleep, stretching, screens, and touch - the unglamorous half of training where the adaptation actually happens.</description>
</item>
<item>
  <title>Habits That Hold</title>
  <link>https://academia.xocoweb.workers.dev/course/habits-that-hold/</link>
  <guid>https://academia.xocoweb.workers.dev/course/habits-that-hold/</guid>
  <pubDate>Tue, 02 Jun 2026 00:00:00 GMT</pubDate>
  <description>A free short course on the psychology of routines - why most habits collapse in week two, and how to build the boring version that doesn&apos;t.</description>
</item>
<item>
  <title>The Daily Reset</title>
  <link>https://academia.xocoweb.workers.dev/course/the-daily-reset/</link>
  <guid>https://academia.xocoweb.workers.dev/course/the-daily-reset/</guid>
  <pubDate>Sun, 24 May 2026 00:00:00 GMT</pubDate>
  <description>Two-minute resets for desks, faces, and frayed attention - small physical interruptions that beat another coffee.</description>
</item>
<item>
  <title>Slow Mornings</title>
  <link>https://academia.xocoweb.workers.dev/course/slow-mornings/</link>
  <guid>https://academia.xocoweb.workers.dev/course/slow-mornings/</guid>
  <pubDate>Fri, 15 May 2026 00:00:00 GMT</pubDate>
  <description>A free course on the first hour of the day - tea, light, a short walk, and the radical act of not rushing.</description>
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