Coach Migie Felizardo

26/03/2025

I was not able to share this earlier. But it has been great to have helped you develop and maintain your strength & fitness for your and pageants! 💪💪💪

Beauty pageant contestants need to maintain a balanced fitness routine that enhances their physical appearance, boosts their confidence, and support their overall well-being. Strength training is important for building and toning muscles, which is important for the swimsuit and evening gown segments. Having a strong core is also ideal for good posture and can help to have a confident stage presence.

Congratulations again! Keep getting fitter and healthier 💯😎💪

11/12/2024

Reposted from

Client Progress:
Weight before: 77kg
Weight after: 73kg

Body fat% before: 21%
Body fat % after: 12%

Fat mass drop: 7kg
Lean mass gain: 3kg

He never got as much results in a shorter amount of time compared to when he was training in other places.

He has some difficulty in balancing, walking fast and is unable to do most single leg exercises. But we were able to train and progress using other heavy lower body exercises. Eventually he was able to do heavy deadlifts, heavy hack squats, 5 full range chinups (from only doing partial reps before), and his overall conditioning also improved.

It's been a pleasure training you 💪
Hope you achieve your next training goals! 💯😎😀

17/11/2024

Client progress:
Better body composition ✅️
(5-6 % body fat down compared to initial measurements and increased lean mass and overall strength)

Deadlift (Body Weight x 1.3) ✅️

Squat (Body Weight x 1) ✅️

Pushups (10-12 straights reps full range) ✅️
*used pushups instead of bench press as strength standard due to post-surgery)

KB Swing 24kg and heavier ✅️

Better stamina and conditioning ✅️

Progressive strength training will help improve general health, body composition, physical appearance and physique, quality of life, energy levels, daily mood, athletic performance, as well as prevent metabolic disorders.

By focusing on getting stronger in the long run you can definitely lose the unwanted fat and sustain your progress without the need for extreme dieting. You also prevent the rebound effect of gaining the weight again since you have more lean mass that helps improve your metabolism.

Thank you very much sa pagsunod sa online training program! 💪💯👏😀

12/11/2024

09/10/2024

We can still age gracefully and prevent most of these physical declines by exercising regularly, eating the right foods and getting enough recovery.

Exercise is medicine and the fountain of youth. Strength training is the real wonder drug!





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08/08/2024

photoshoot.

30/07/2024

Client Behavior, Change Psychology and Motivational Interviewing are often the aspects we neglect & overlook as trainers. But these are the necessary skills that yield the most results and lasting changes. Even if you have the most advanced training and nutrition strategies but you can't make the client follow and stick to the plan, then the program will not be effective as much as it should be.

It's good to have this as a resource to review and refresh your skills on how to coach and communicate with clients on how to help them adhere to your program. Great resource ! 💯

28/06/2024

Beyond the body composition changes (14.3% BF drop and 12kg BW down), strength (Deadlift x1.4-1.5 BW) and other fitness improvements, I am proud and very pleased that you have become an inspiration to all the people around you to start working out and try doing strength training. Happy 1 year of doing training! I am honored to have trained you ! 💯💪
Thank you for all the effort you have done even outside of the gym & the training sessions. Keep getting fitter and stronger! 😎😈

02/06/2024

Hardstyle kettlebell swings day for Hyrox race in 4 weeks time. Let's build more work capacity and see some "What The Hell" effects by doing more swings than usual. (300-500 reps per session). It will also be useful to keep the bodyfat % down.

In the Hardstyle kettlebell community, people talk about the "What the Hell Effect."
The phrase is typically uttered after someone uses only kettlebells for a period of time and then finds great increases in strength in other movements, seemingly unrelated to the kettlebell.

The "What the Hell Effect" exists because people are surprised kettlebell movelents transfer so well to increases in strength in other exercises. On the surface, the swing seems to translate to jumping and the deadlift, but research shows it also improves the squat and Olympic movements.

https://breakingmuscle.com/the-what-the-hell-effect-how-the-swing-improves-everything/

21/07/2023

Posted • If you want to warm up your body before exercising, focus on dynamic stretching. According to strength and conditioning expert , these stretches emphasize the movements required for the activity rather than on individual muscles.
“These types of movements are also considered mobility drills and consist of activities that actively move a joint through the range of motion required for the sport or exercise,” he says.

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Thank you for still using my old articles as content. 😀💯

https://multisport.ph/39578/heres-when-stretching-becomes-counterintuitive-to-your-workout/

14/10/2022

Great and continuous progress Rey R. A. Angeles]! 💯






Posted • Rey R. A. Angeles] Sub-4hr (3:57) Chicago Marathon finish!
Thank you Lord and everyone for your prayers and support! Thank you Coach and fam for helping me make this happen!

Dedicating this strong finish to my mom and family, my constant training buddy , my strength & conditioning coach , my Chicago hosts and

1 World Marathon Major down, 5 to go!

07/10/2022

Posted •



Pabatak ng pabatak ah Bob Balmores] 💯💪

Bob Balmores] Get out of your comfort zone and do remarkable things! 💪🏼

Finished 12th in my age group. Not the fastest but definitely better than yesterday!

Thank you Coach for keeping my strength and conditioning in check!

Now let’s get that podium finish! Haha!

Thank you aroo! 💪🏼