Here's how fast Mark Hosana can run on the treadmill and 3 insights you need to know about his training if you want to run faster

You won’t believe the speed setting on Mark Hosana’s treadmill at the FitnessFirst Indor Tri challenge unless you’ve seen it yourself. 

During the Fitness First Platinum SM AURA Indoor Triathlon program launch last May 23, 2017 Mark Hosana of the Philippine Triathlon Team won first place and killed it with an 18.5 km speed on the treadmill ( with 1% incline) after out swimming and out biking his completion. 

This was after running 21km of rolling hills just 2 days ago at the Cardiac Hills Attack run for a cause. He can also run 10km in 34 minutes.

That makes Mark Hosana a cerfitified #Mamaw

Got a chance to chat with Mark and asked about his training and here are some of his training secrets:

Doubles 

At the Philippine Triathlon Team, they usually do what elite athletes refer to as “doubles” (Twice a day training of morning swim and bike and an afternoon run)

Mileage

His running mileage a week  is an average of 85km a week ( not including the swim and bike) with a mix of speed and track workouts such as 10 x 1km or 400x 20 at a wasak baga pace and a  weekend, easy long distance run.

It’s surprising that the only injury he has ever gotten was on a bike accident and not running related considering the amount of mileage he does.

Running form 

When he runs, he focuses on just maintaining a relax form  and stride which was mind blowing to see him do  while running at 16km to a peak of 18.5km per hour  on the treadmill

Foot placement (just underneath the hip) foot strike and arm swings are some of the running cues he thinks about to maintain perfect form.

Teamrunnerrocky with the Phil. Tri Team

For the full interview check out Teamrunnerrocky's  youtube vlog!

https://youtu.be/PrV40RotFGI

Five Haikus to sum up day 3 of FITCONMNL2017

FITCONMNL2017 gave me a lot to chew on with the workshops and workouts scheduled that day. I'll be posting the nitty-gritty stuff in a separate article.

 In the mean time... here are five haikus to sum up day3 of FITCONMNL2017.

1. Physique Transformation With Strength Performance And Body Composition Specialist Ben Siong

Fat And Carb Loading

Macros Manipulation

And H2O Too 

 Essentially you can actually load up on carbs and fat instead of doing the traditional high protein low carb protocol most athletes use in body building competitions, boxing, mma and along with macros and water manipulation, you can get down to ridiculously ripped level on weigh in day. For the complete article click here fat and carb loading with Ben Siong

2. How To Make Your Running Feel Light, Easy And Fast Using Triggerpoint Foam Rolling With Rica Rodriguez

Release The Tightness

Foot, Calves, Quads, Piriformis

Chest And Midback too

If you want to feel lighter on your feet and get an extra bounce, then a short foam rolling session (as little as 4 minutes)  just might do the trick.  Just search and destroy those tight muscles (maybe a better word would be release) by rolling forward and back and side to side the moment you feel those tightness. Note: the feeling should be a mix of pain and pleasure and not indescribable torturous gut wrenching pain

3. You Can't Have The Yin Without The Yang.

Body Art Master Class Workout With Divine Masinsin and Garnet Suidy

Flow, Contract, Relax

The Universe Within You

Mindful Explosion

What I love about this hybrid yoga workout?!? is the way it combined slow controlled movements with dynamic explosive moves and the proper breathing that comes with it. Just like any martial arts or kettllebell training, the secret to striking power and explosiveness is the Yin and Yang of muscle contraction and relaxation, load and then explode.

4. Postural Assessment And Symmetry With Mark Laws

Move In All The Planes

Strengthen The Weak, Stretch The Tight

Alignment Is Key 

You should already know that "sitting is the new smoking" and is even deadlier than paragliding as statistics have shown in terms of the deleterious long term effects it has on your metabolism, mobility and heart health. Mark gives us plenty of exercises that have you moving along all the sagital planes in different directions to make you bulletproof to injuries and also some tools on how to diagnose postural assymetry.

 

 
5. The Magic Formula And The Business Of Personal Training With Dan Duran

Have A Servant's Heart

Know And Measure The Numbers

Market All The Time

Dan Duran helped us find THE WHY which is the foundation of any successful companies and leaders. Then he gave us the knitty gritty of tracking numbers and metrics for your personal training business and tips on marketing and sales without being the sleazy sales guy.

Dan Duran and me furiously  taking notes in front

Click here to know more about what  happened at FITCONMNL2017 and visit their website at  FitCon MNL 2017 - Dynamic Duo Inc. for future events.

Certified Mamaw: Fitness First Country Manager Mark Ellis

What makes someone a certified Mamaw? Here are some of their tips and training secrets:

MARK ELLIS

Got a chance to chat with Fitness First Country Manager Mark Ellis during the Fitness First Platinum SM AURA Premier Indoor Triathlon Program Media Launch and talked about his personal best, why he hates running, why freestyle is better for triathlon than the butterfly stroke, how much he trains now compared to 10 years ago and a whole lot more. 

At 48 years old, Mark Ellis can run 10km in forty minutes that your average running enthusiast more than half his age could only dream about. And that’s training with only 2 runs in a week. But of course, he also trains in swimming, biking and probably do strength training ( didn’t get to ask that question) and that’s where an indoor triathlon facility could really come in handy.

Mark shared some of his training secrets:

Training with a team or group of friends

For Mark, training with friends and team mates works wonders for his motivation. We all know that you are the average of the 5 people you surround yourself with. So train with a team with the same goal and help each other rise above the rest.

You have to get your nutrition taken care of as well.

He further explained that to make it work, you need to make eating healthy a hating habit. You can small by choosing one or two junk foods that’s not helping your training and then commit to giving it up for at least a month (21 days makes a habit but sometimes it can take 60 to 90 days)

You can actually cut your training in half and still maintain phenomenal fitness

Mark went from 30 plus hours a week of triathlon training to just 10 to 12 hours or 3-4 workouts in a week. And he only runs twice a week now. Of course he already has years of training under his belt not just in triathlon but also in football, water polo and other sports.

Listen to your body and switch focus the moment you feel signs of over training and injury.

The beauty of triathlon training is that he can switch his focus from running to swimming or biking the moment he feels a twitch in the knee or symptoms that would foretell an injury.

(for the full interview click watch it here https://youtu.be/exi3Cbf-WTo) 

FITNESS FIRST PLATINUM SM AURA launches Indoor Triathlon Training Program

Last May 23 2017, TeamRunnerRocky got an inside look of Fitness First Platinum SM Aura’s Indoor Triathlon Program media launch. 

The very first indoor triathlon training ground in the heart of the metropolis was recently launched, a first among all Fitness First clubs in Asia, at the Fitness First SM Aura Premiere in Bonifacio Global City. 


The Fitness First Platinum’s Multi Sports Zone at the SM Aura Premier in Bonifacio Global City was unveiled before the members of the media and the fitness community as well.

The Indoor Tri facilities in Fitness First Platinum SM Aura are of the highest standard

            

Perfect your form and push your limits with Fitness First’s Indoor Tri Program.

The venue is expected to attract many sports and fitness enthusiasts who would want to take cover from the searing heat of the summer sun or the unforgiving rains in the upcoming wet season because it has a great space for swimming, biking and running. 

“We are very excited to introduce the new Indoor Triathlon program exclusive here at the Fitness First Platinum Aura Premier’s Multi Sport Zone. We have invested in top-of-the-line equipment and have well-trained coaches to execute the program. We are bringing the Triathlon, one of the country’s fastest growing sports, indoors in a safe and simulated environment. Experienced triathletes, triathlon coaches and even beginners can benefit from this program as it aims to train, strengthen and advance your triathlon skills, no matter what fitness level you’re in,” Mark Ellis, Fitness First Philippines Country Manager said.

At 48 years old,  FitnessFirst Country Manager Mark Ellis can run a 40 minute 10km most runners half his age could only dream about

For those who are training for an incoming triathlon event, the Fitness First Platinum’s Multi Sports Zone is the perfect training ground since the facilities are of world-class standard.

An indoor triathlon program will train beginners who would want to try the sport in a perfectly safe environment. The program is designed to slowly build their confidence to tackle longer distance triathlons in the future.

 

Triathletes are used to training under extreme conditions like heat and rain. The Fitness First Platinum Aura’s Multi-Sports Zone is a conducive indoor environment for them to constantly improve their performance. It’s also an accessible and safe environment to bike and run, away from the Metro’s traffic and pollution.

Instead of travelling to far flung locations on weekends to train, triathletes can conveniently visit the facility at the heart of the city any day of the week and perfect their swim, bike and run performance in preparation for the next big triathlon. 

Fitness First has invested in top of the line equipment to ensure the quality of the training experience.

Just like in the outdoors, this very first indoor triathlon training ground can be maximized either in a structured group event or as an individual activity.

During the launch, we were given a tour of the facilities before an actual Indoor Triathlon Session was started. Several triathletes participated in the exciting event which was a shortened version of the Indoor Tri Program. 

The signature Indoor Triathlon program involves swimming in the 3-lane, 24-meter pool for a 10-minute swim, taking a grind on the stationary bike for a 30-minute ride, before transitioning into the treadmill for a 20-minute run. All distances are tallied then winners are determined based on the overall distance measured across the three disciplines. However, the program is adaptable to the skill levels of the participants, whether beginners or experienced triathletes.  

The Philippine Triathlon Team vs the FitnessFirst Triathlon team went head to head in the indoor Triathlon Sprint. Team Fitness First showed enormous heart and fighting spirit but in the end, Mark Hosana of the Philippine Triathlon Team bested out all the other competitors by a big margin. He even had to redo his run on the treadmill after one of the media accidentally stepped on the plug and it had to be restarted.

We also got the chance to chat with the Philippine Triathlon team, their coach and also fellow fitness enthusiasts Bubbles Paraiso, Dyan Castillejo and Fitness First Country manager Mark Ellis about their training, diet and mindset that makes certified “mamaws” in the sport. (full interview about their secret trainings coming out soon)

 

“We offer our members innovative activities to change their workout routine under one roof. Recently, we introduced popular classes such as Aerial Yoga, Pole Dancing and the Box Freestyle Group training. Today and moving forward, we know that our members will be able to appreciate training for the triathlon with this new Indoor Triathlon program as our main objective is to help everyone go further and achieve their goals both in fitness and in life.” Mark Ellis adds.

 

Winners were awarded with exciting prizes from Fitness First and its partners such as Sun Life, Gatorade, Raw Bites, A Game, Nutrition Depot and Toby’s Estate.

We also got are share of goodies and even won in the raffle!

If you’re looking to upgrade and take your Tri-Training to the next level, then you should definitely check out Fitness First’s new Indoor Triathlon program.

For more information on Fitness First’s new Indoor Triathlon program, please call Fitness First Platinum SM Aura at 808-9695 or visit www.fitnessfirst.com.ph .

For additional media inquiries please get in touch with:

Ms. Jill C. Santiago

Jill.santiago@fitnessfirst.com.ph

Marketing Manager

Fitness First Philippines

What happened at FITCON MNL 2017 and why you should not miss FITCONMNL 2018

If you’re a gym rat, a runner, a fitness professional or a just fitness geek like me and you’re obsessed with upgrading your performance with science based knowledge of current fitness and wellness trends, then FITCON MNL will make your mouth water like a fat kid waiting for his juicy quarter pounder double cheese burger to be served.

FITCONMNL2017 held at the Ascott Hotel, Bonifacio Global City, on May 19-21, 2017 brings together 15 international and local fitness experts for 3 days of fun, intensive training, education and workouts!

Aside from the sumptuous buffet and free flowing coffee, Vitaminboost and Lightwater, it was a fitness and health buffet of all sorts.

There were workshops and workouts for triathletes, swimmers, runners and other endurance athletes which covers techniques for faster recovery, optimizing performance, proper nutrition and mobility.

If you’re a dancer or a Yoga enthusiast, you can level up your flexibility and even dynamic strength with the bodyART masterclasses and stretching, flexibility and mobility workshops. 

Crossfit, HIIT, boxing and martial arts enthusiasts will also benefit from the Power workshops.

There are also specific workshops for weight loss, nutrition and body transformation.

Fitness professionals will gain wisdom from the service and business development workshops with specialized training and education about developing client relationships, modifying movement and behavior among others.

I was only able to attend day 3 with my one day all-access pass but I wished I attended the whole 3 days and split myself into 2 so I could attend all the other workshops and master class workouts that were held at the same time.

I know a lot of people who fly outside the country just to attend this kind of conventions where the top experts in the fitness and health industry are brought together in one place, and this is the first and biggest fitness industry event of its kind.

Special thanks to the Dynamic Duo for bringing this event to the Philippines and providing the quality of education and workouts that is a cut above the rest.

Looking forward to FITCONMNL 2018!!!