Coach Steph Pagarigan
@ProfCoach_Steph
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Sports Science. Coach. Lecturer. Researcher. Founder of Step Up Fitness.
Joined June 2013
Awesome class today 🙏 I learned a lot from all the questions!
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Knowledge is knowing "tomato is a fruit". Wisdom is knowing "don't put it in a fruit salad". - Nick Tuminello
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Your mind can be your best friend or your greatest enemy.
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Supplements are: > not superior to food > not a shortcut to good nutrition > not a primary necessity for good health and performance.
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Things to leave behind in 2021 (fitness ed part 2: exercise): 1. No progressive overload 2. Too much, too soon 3. No rest or days off 4. Exercise is useless without diet. 5. No pain, no gain. What else would you add to this list? #health #personaltrainer #fitness #exercise
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Things to leave behind in 2021 (fitness ed part 1: mindset and behavior): 1. Body shaming 2. All or nothing mindset 3. Closed mindset 4. Ignorance and arrogance 5. Not asking for help. What else would you add to this list? #health #personaltrainer #fitness #wellness #Mindset
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The sweet-tooth's hacks to diabetes-free Christmas: 1. Swap those carbs for your sweets. 2. Nibble, not gobble. 3. Sip, bite, chew, sip, chew, swallow, sip. 4. Save the best for last. 5. Share the love.
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Just because a diet or exercise program worked for you before, doesn't mean it will work for you again. You've grown and you've changed. Time to progress.
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Mondays can be both harsh and exciting. So take things one step at a time. ☝️
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No matter what exercise, sport, diet or lifestyle you choose, its purpose will always boil down to health.
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Hope comes in the most unexpected times in the most unexpected ways.
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The wins of the past are not losses of the present. We grow, we change, we evolve. As we are meant to. - Kayleen Ortiz, Polecats
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If there is one thing we must all learn to accept, it should be age. Unless you're Benjamin Button.
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Life will give you many ways and chances to bloom and grow. It is up to you to choose to take it.
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We've had six 5-gallon water cases delivered at home today. The delivery guys politely asked if I needed help bringing it in. Coz of COVID, we wouldn't want to. So lifting two cases at once I said, it's ok kuya, I got this. Strength is essential. Keep training. 💪
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11.11 is near. We may not have the funds for anything extravagant at the moment, but I hope whatever you chose to buy or not buy be something that brings you happiness in the long run, like a foam roller, or a new set of weights, or a yoga towel, or paralletes. 😇🤣
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Normalize your coach's one liners as email sign offs.
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Building muscle is not only for the Bodybuilding sport. It is essential to maintain strength, prevent frailty, manage body fat levels and a host of other conditions.
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For those of you thinking you can't go on. Breathe, you are strong. For those of you hiding in the shadows. Breathe. You are beautiful. For those of you who feel unworthy. Breathe. You are loved. For those of you who wish they could've done more. Breathe. You are enough.
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Oh the beauty of the smallest, tiniest of things making the greatest impact to the most crucial of moments. #humanperformance #phdlife
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