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”I ran 12 and 8 miles 2 days in a row. What type of workout should I do on day 3?“ Hi Nana, Sounds like you're a  running machine ! But even machines need a  rest , right? So on day 3, I suggest giving your legs a  break  and work on your  upper body  instead. Why? Because your legs needed the  rest and recovery . There’s an idiom we use often, “Rest is the  key  to a longer journey”. So ask your legs to take a break. Your legs will  kiss  you. Also your upper body is like the  sidekick  to your legs. It's not always in the spotlight, but it's essential for your running performance. When your  arms and core  are strong, you can swing your arms more  efficiently  and keep your core  engaged , which helps you run  faster and longer  without getting tired. Also, working on your upper body can help  prevent injuries . When your upper body is weak, you're more likely to  compensate...

"How can I increase my vertical jump, and what gym workouts can help with it?" Hi Nathaniel, Your question is a soaring one, both literally and figuratively. Increasing your vertical jump is a  GOAL  that many athletes strive for, and it can be achieved with the right combination of  EXERCISE  and  TRAINING . But  FIRST , let's take a step back and understand what factors contribute to a high vertical jump. EXPLOSIVE POWER:  This is the ability to generate a large amount of force in a short period of time. It's what allows you to jump high and quickly. LEG STRENGTH:  Your legs are the primary muscle group involved in jumping, so it's important to have strong legs. CORE STRENGTH:  A strong core helps you to maintain your balance and stability during a jump. TECHNIQUE:  Good jumping technique is also important. This includes using your arms and upper body to generate momentum and power. So, how can you improve all of these factors? EXERCIS...

Uncle Jay asked: "FitCoach is trying to sell me a Wall Pilates (workout) plan. I took a test to give them some of the factors I'm working with, but now they won't even tell me What Pilates Is unless I pay them! What is Pilates?" Hi Uncle Jay, Pilates is a low-impact exercise method that focuses on strengthening the core muscles, improving flexibility, and enhancing balance. It's a great choice for people of all ages and fitness levels, and it can be modified to accommodate a wide range of injuries and conditions. There are many different types of Pilates, but they all share some common principles. These principles include: Controlled movements:  Pilates exercises are performed slowly and with control, which helps to strengthen the muscles and improve coordination. Precision:  Pilates emphasizes precision over power. This means that it's more important to focus on doing the exercises correctly than on doing a lot of repetitions. Mind-body connection:  Pilates i...

  Am I limiting my deadlift gains by squatting before I deadlift? Would adding another deadlift session another day counter this? Hi Blacky, Interesting question. Let’s unravel the enigma that is the interplay between squats and deadlifts in your workout routine. We're diving deep into the world of exercise to uncover the truth. Remember to  UPVOTE  me, ya. Your Upvote helps more people learn about this! Squats and deadlifts are the Batman and Robin of strength training. They're a dynamic duo that can help you lift like a superhero. Some people might argue that squatting before deadlifting is like eating dessert before dinner. It's fun, but it's not the best way to achieve your goals. Others might say that it's like putting on your shoes before you leave the house. It's just the right thing to do. Ultimately, the decision of whether or not to  squat before deadlifting  is a personal one. It depends on your goals, fitness level, and personal preferences. The Yin ...