A Brief History
Fitin10 started back in the winter of 2017 as a body transformation challenge operating out of a local gym called Train on Main in Vancouver, BC. Originally, the challenge was designed to demonstrate that you can make a significant change to your body composition without resorting to any of the extremes commonly associated with other popular weight loss strategies and programs.
When the pandemic hit back in early 2020, Train on Main gym was forced to temporarily shutdown and, as a result, Fitin10 went online. This became a silver lining, and since then, we have continued to offer the challenge both online and in-the-gym. This strategy enabled us to expand Fitin10 even more and continue to help people abroad.
In the spring of 2023, after 13 years of operation, Train on Main gym closed its doors and Fitin10 went exclusively online as a brand unto itself. To date, were are proud to have helped over 900 people change their lives towards a healthier and more conscious way of living.
The Fitin10 Body Transformation Challenge
The Fitin10 challenge spans 10 weeks with the primary goal of reducing total bodyfat mass by 30%. This is achieved via 4.5 hours of combined exercise per week along with a strict macro-nutrient based diet. Every week each participant receives an email outlining tailored macro-nutrient numbers along with individualized fat loss mini-goals and cardiovascular programming targets. Designed around creating lifestyle habits, Fitin10 will help you better manage body composition past the completion of the program.
Exercise program
The program involves completing 3 x 1 hour resistance based workouts and 3 x 30 minutes cardiovascular workouts per week; this accounts for 4.5 hours of total weekly exercise (less than 3% of your week). The resistance based workouts require zero formal gym equipment and are run online via Zoom with Coach Martina. These classes can be completed live (recommended) or you may perform them on your own using the posted class recordings. Alternatively, participants may opt for an in-the-gym program designed to be done on his/her own using video tutorials.
The cardiovascular program is heart rate based and is to be completed on your own. Each cardiovascular session incorporates intervals of prescribed intensity and this varies on a week to week basis.
Nutrition
The diet portion of Fitin10 is macronutrient based (if you don't know what this is, don't worry). Basically, assigned macronutrients are individually tailored and are based off of personal information such as age, sex, lean body mass, current activity level, menopause status, etc. Macronutrient numbers will change throughout the course of Fitin10 on a bi weekly basis. Calories are limited, but are not low in amounts and we encourage you to eat from a selection of real whole foods.
Body Composition Assessment
All assessments are completed online over zoom using a BIA scale. Initial assessment will take place prior to the start of the challenge and body fat loss goal setting will be determined. Future check-ins take place every 2 weeks right up until the end of the program.
Accountability Measures
Accountability is the number one predictor of success. As part of being accountable to Fitin10, daily eating journals are shared with coaches Mark and Martina and feedback is provided on an on-going basis. In addition, a weekly online questionnaire is completed by each participant and feedback is provided via weekly videos. Each video is posted online, published within an online private community group, and accessible only to members.
Your Weight Loss Coaches…
Mark St Arnaud
Mark is the founder of Fitin10 and has been practicing weight training for the past 32 years. Fascinated with human anatomy and physical strength, Mark started weight training at the age of 10. By age 20, Mark was competing at a national level in bodybuilding, winning men’s open titles such as WNSO West Coast Naturals Men’s Overall champion and WNSO National Men’s middleweight champion. Mark is also a former Mr. British Columbia Overall Champion, a Master’s National champion, and former co-owner of Train of Main Gym in Vancouver, BC, Canada. In addition, Mark studied Biomedical Physiology at Simon Fraser University and also holds a diploma in computer science from Douglas College.
Mark has a keen interest in Human Physiology, Exercise Metabolism, Nutrition, and Bodybuilding. As a coach, Mark specializes in body recomposition, nutrition, and competitive physique preparation.
Martina Yabekova
Martina is a registered personal trainer and IFBB professional figure competitor. Native to the African country Cameroon, Martina has been in Canada for the past 23 years and has been in the fitness industry for the past 16 years. Martina holds over 80 fitness certifications including BCRPA personal trainer and BCRPA group instructor.
Martina earned her IFBB Professional bodybuilding status in 2016 after winning the IFBB North American Championships. Since then, Martina has competed in over 40 professional shows with 11 podium finishes and 4 contest wins. Martina has also competed in the prestigious Olympia Festival contest 4 times (2017-2020) earning a respectable 9th place finish back in 2019.
Often referred to as “Vancouver’s best kept secret”, Martina has an unyielding passion for helping people to reach their fitness goals. She is founder of Train on Main gym and, prior to entering the fitness industry, worked as a professional chef earning a 4 year degree from the Pacific Academy of Culinary Arts. Martina also holds a degree in computer science from the University of Prague.