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1 Virgin River & The Six Triple Eight 12:21
12:21
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12:21Jessica Shaw, Henry Goldblatt, and Tudum.co m editor Jean Bentley invite you to the wedding of the year in Virgin River ! Hear all about season six of the series and get a sneak peek of Mel and Jack’s long awaited wedding . Plus, get excited because the series has been renewed for another season ! Just in time for the holidays, you can buy Virgin River merch for your friends and family. Finally, Jessica and Henry preview Tyler Perry’s new film The Six Triple Eight which tells the story of the only US Women’s Army Corps unit of color stationed overseas during WWII who take on an impossible mission. This Christmas Day, Netflix will be streaming the NFL's two marquee games! The Super Bowl LVIII-winning Kansas City Chiefs will face the Pittsburgh Steelers and the Baltimore Ravens will take on the Houston Texans with Beyoncé performing during the latter’s halftime show. Follow Netflix Podcasts for more and read all about the titles featured on today’s episode exclusively on Tudum.com .…
RISE Weekly Show: Week 1, App Tips and Tricks, & How to Manage DOMS | Ep 357
Manage episode 404992533 series 2531466
Content provided by Steven Eskaf. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Steven Eskaf or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ro.player.fm/legal.
RISE Weekly Show: Week 1, App Tips and Tricks, & How to Manage DOMS | Ep 357 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Week 1 of the Body Transformation Challenge. Listen to learn: What the BTC is all about Tips and tricks to get the most out of the program What to do if you have DOMS Tips for healthy eating with kids What to do if you are feeling nauseous after training Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/
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121 episoade
Manage episode 404992533 series 2531466
Content provided by Steven Eskaf. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Steven Eskaf or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ro.player.fm/legal.
RISE Weekly Show: Week 1, App Tips and Tricks, & How to Manage DOMS | Ep 357 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Week 1 of the Body Transformation Challenge. Listen to learn: What the BTC is all about Tips and tricks to get the most out of the program What to do if you have DOMS Tips for healthy eating with kids What to do if you are feeling nauseous after training Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/
…
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121 episoade
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×In this episode of the Elevate Series, Steven Eskaf shares the powerful impact of changing your environment on your weight loss journey. Despite making no changes to his diet or training routine, Steven explains how he lost 3kg in just one month by simply altering his surroundings and daily habits. Returning to face-to-face personal training at a gym, Steven experienced an increase in physical activity, leading to significant changes in his body composition. He highlights how small adjustments in your environment can lead to powerful transformations without needing to overhaul your meal plan or workout strategy. Steven delves into how our environments shape our habits and identities, from taking more steps throughout the day to subconsciously making better food choices. Whether it’s joining a gym, changing your workspace, or adopting a new role, these environmental shifts can have a far more profound impact than meticulously following a perfect plan. Using a relatable analogy about saving money, Steven drives home the point that changing the environment is often more effective than focusing solely on the strategy. He challenges listeners to reflect on how they can make simple yet impactful changes to their surroundings to become the best version of themselves. Key Takeaways : Small environmental changes can lead to significant weight loss without altering your diet or exercise routine. Our surroundings shape our habits and ultimately, our identities. Strategies and plans are important, but changing the environment can create a bigger impact. Consider how you can adjust your environment to support your goals, whether it's fitness, health, or any other area of life. Take a moment to think about your own environment and how it influences your habits. Tune in for actionable advice that will help you rise to new levels of success in your fitness journey and beyond! Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Why Am I Gaining Weight When Trying to Lose Weight? | Ep 385 10:35
10:35
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10:35In this episode of the Elevate Series, Steven Eskaf tackles one of the most common frustrations in any weight loss journey – seeing the scale go up despite working hard to lose weight. Steven explains how various factors, including increased water intake, inflammation from new exercise routines, glycogen storage, and dietary changes, can lead to short-term weight gain without it being an actual increase in body fat. He highlights the importance of taking emotion out of the equation and applying logic to what’s happening inside the body. Using the analogy of learning two languages, Steven emphasizes the need to focus on one goal at a time – either fat loss or muscle building – for optimal results over time. He dives into how long-term body composition changes take time, and the scales may not always be a perfect reflection of progress, especially in the early stages of a fitness journey. This episode provides valuable advice for anyone feeling discouraged by short-term weight fluctuations and encourages you to trust the process. Steven breaks down practical steps to ensure you stay on track and keep rising, even when the numbers don’t seem to add up. Key Takeaways : Short-term weight gain doesn’t always mean fat gain. Factors like water retention, muscle glycogen storage, and increased fiber can affect scale weight. Focus on the bigger picture and don’t panic over day-to-day weight fluctuations. The importance of focusing on one goal at a time for long-term success. Tune in for actionable advice to help you stay the course in your weight loss journey! Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 How to Fast-Track Fat Loss | Ep 384 13:15
13:15
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13:15Welcome to the RISE Podcast with Steven Eskaf! We have another episode of the Elevate series where we're talking about how you can fast-track your fat loss Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Is Fat Loss Just Maths? | Ep 383 12:40
12:40
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12:40Welcome to the RISE Podcast with Steven Eskaf! We have another episode of the Elevate series where we're talking about the maths behind weight loss Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 What is realistic weight loss? | Ep 382 10:09
10:09
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10:09Welcome to the RISE Podcast with Steven Eskaf! We have another episode of the Elevate series where we're talking about what is realistic when it comes to weight loss Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
Welcome to the RISE Podcast with Steven Eskaf! We have another episode of the Elevate series where we're talking nutrition and what you should be having before your early morning training session. Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
Welcome to the RISE Podcast with Steven Eskaf! We have another episode of the Elevate series where we're talking lifting and if you should be feeling (or squeezing) your core. Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
Welcome to the RISE Podcast with Steven Eskaf! Today we're introducing the Elevate series - shorter episodes with actionable advice so that you can Elevate your results and continue to RISE Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Nativity, Curls & Reps | Ep 378 25:32
25:32
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25:32Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: I usually go for a walk in the morning before breakfast, is it better if I eat something? I see people do lots of different bicep curls, should I be doing all of them? To build muscle, should I be doing more weight or more reps? Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Olympics, Warm Ups & Protein | Ep 377 33:39
33:39
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33:39Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: Should I be doing stretches or walking/running as a warm up before training? My program has lots of lifts, but is missing things like arms and abs, should I be doing more? How much protein do I actually need to grow muscle? Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Muscle Loss, Missing Goals & Soreness | Ep 376 27:15
27:15
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27:15Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: How long does it take to lose muscle? Should you balance your calories? How important is it to be sore after a workout? Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Love Handles, Logging Meals & Localised Growth | Ep 375 27:25
27:25
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27:25Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: I don’t have time to log my meals How can I lose my “love handles” If you only trained one muscle group, would that group see more growth than if you did a whole body workout assuming the volume on that group stayed the same Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Overwhelmed, Fatigue & Acute-to-Chronic Ratio | Ep 374 28:36
28:36
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28:36Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: Is counting calories making you overwhelmed? Should you train when you're feeling low? What to do if you can only train one body part Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Sprains, Burnout & Fluctuations | Ep 373 33:03
33:03
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33:03Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: What to do if you've experienced an injury How to combat fitness burnout Is weight fluctuation a bad thing? Alternative ways to train your lower body with knee pain Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Muscle, Metabolism & Movement | Ep 372 38:23
38:23
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38:23Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: How to combat knee pain and discomfort Does cardio decrease your ability to grow muscle Will diet and exercise cause metabolic compensation? Will doing 20 minutes of cardio after weights boost weight loss? Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Steps, Snacks & LBP | Ep 371 30:41
30:41
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30:41Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: What to do if your situation is stopping you from getting to your goals Tips on how to get your steps up if working remote What to do if you feel pain without "hurting" yourself How to manage snacking while studying Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Identity, Carb Timing & Free Weights vs Machines | Ep 370 32:51
32:51
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32:51Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: Why the key to long term results is creating a new you The difference between Free Weights and Machines Should you be timing your carbs? How do you maintain inbetween challenges Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Death, The Void & Time in Fitness | Ep 369 30:13
30:13
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30:13Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: What indicates a stimulative workout How to fast-track your fitness results How time in fitness beats intensity of fitness Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Order, Cardio After Training & Prescribing Calories | Ep 368 34:41
34:41
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34:41Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: How should you order your exercises in your workout Is it a good idea to do cardio after your training session? Why do PTs prescribe different calories? Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Bicep Curls, Toning Muscle and Tapering | Ep 367 20:36
20:36
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20:36Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: Is it better to do 4 exercises for 1 set each, or 1 exercise for 4 sets? Should I add weight or reps to tone muscle What should I do in the week leading up to an event like a 35km walk? Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Week 12, Wisdom Teeth & Posture | Ep 366 37:44
37:44
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37:44Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: What you can learn from getting your wisdom tooth removed What is good posture Can you increase your calories to lose weight? What's the best way to recover from training? Connect Find RISE Method On Facebook On Instagram @rise.method Join our FREE Facebook Group Here Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 RISE Weekly Show: Week 11, Squats & Weight Loss! | Ep 365 29:01
29:01
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29:01RISE Weekly Show: Week 11, Squats & Sushi! | Ep 365 Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: How making sushi can affect fitness goals What to do if squats are painful What is an appropriate weight loss rate? What is the best training split? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 RISE Weekly Show: Paintball, Calories vs Macros & Pre-Workout! | Ep 364 25:17
25:17
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25:17RISE Weekly Show: Paintball, Calories vs Macros & Pre-Workout! | Ep 364 Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: How many calories are in Scotch Fillet Steak How to make adjustments to inaccurate tools Can you lose weight by just following calories? How to train in the evening without pre-workout Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 RISE Weekly Show: Week 9, Cutting vs Bulking & The Bum Dance! | Ep 363 32:33
32:33
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32:33RISE Weekly Show: Week 9, Cutting vs Bulking & The Bum Dance! | Ep 363 Welcome to the RISE Podcast with Steven Eskaf! Week 8 of the Body Transformation Challenge. Listen to learn: How fitness effects more than just your health How to plan a weight loss and a weight gain phase Should you measure nutrition goals based on current or goal bodyweight How can you return to running, jumping and playing sport and reduce the risk of an injury Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 RISE Weekly Show: Week 8, Nocebos & When Its Cold Outside | Ep 362 30:39
30:39
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30:39RISE Weekly Show: Week 8, Nocebos & When Its Cold Outside | Ep 362 Welcome to the RISE Podcast with Steven Eskaf! Week 8 of the Body Transformation Challenge. Listen to learn: What pain can you manage before you take action What words are you using to limit yourself Are you experiencing a Nocebo? What you can do if its cold outside and you need to get your steps up What are the best stretched for tight hamstrings What to do if you missed your workouts Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 RISE Weekly Show: Week 7, Motivation & The Arch | Ep 361 41:45
41:45
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41:45RISE Weekly Show: Week 7, Motivation & The Arch | Ep 361 Welcome to the RISE Podcast with Steven Eskaf! Week 7 of the Body Transformation Challenge. Listen to learn: Finding your why What pain are you avoiding How do measure muscle growth Why you have no motivation Should you arch in the bench press Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 RISE Weekly Show: Week 6, Shoes & Momentum | Ep 360 28:50
28:50
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28:50RISE Weekly Show: Week 6, Shoes & Momentum | Ep 360 Welcome to the RISE Podcast with Steven Eskaf! In this special episode, Week 6 of the Body Transformation Challenge. Listen to learn: How to build momentum with fitness April Leaderboard updates What are the best shoes for running? What are shin splints? What to eat before and after your workout Nutrition tips for a week long holiday Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 RISE Weekly Show: Week 4, Easter Shred and Stretching | Ep 359 41:15
41:15
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41:15RISE Weekly Show: Week 4, Easter Shred and Stretching | Ep 359 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Week 4 of the Body Transformation Challenge. Listen to learn: What to do if you're sick Phase 2 of the BTC What is the Easter Shred Challenge How to improve your balance when squatting Managing previous loads when progressing Can you overstretch? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 RISE Weekly Show: Week 2, Expectations and Smart Watches | Ep 358 47:35
47:35
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47:35RISE Weekly Show: Week 2, Expectations and Smart Watches | Ep 358 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Week 2 of the Body Transformation Challenge. Listen to learn: What to expect when it comes to weight loss How to navigate measuring progress How smart are smart watches How many calories should you burn per workout What to do if you have a weaker side Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 RISE Weekly Show: Week 1, App Tips and Tricks, & How to Manage DOMS | Ep 357 45:54
45:54
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45:54RISE Weekly Show: Week 1, App Tips and Tricks, & How to Manage DOMS | Ep 357 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Week 1 of the Body Transformation Challenge. Listen to learn: What the BTC is all about Tips and tricks to get the most out of the program What to do if you have DOMS Tips for healthy eating with kids What to do if you are feeling nauseous after training Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 The Power of the Environment | Ep 356 23:09
23:09
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23:09The Power of the Environment | Ep 356 Welcome yet again to the Rise Method podcast, where we delve into everyday challenges and how best to overcome them for a healthier life. In this latest episode, we dissect how unexpected life events and our environments can profoundly influence our fitness and health goals. This insightful discussion is based on a recent, unexpected power outage in Melbourne that impacted around half a million folks. Our seasoned hosts, Steve and Laura, utilise this example to emphasize that occasional detours from a strict fitness regimen due to unforeseen situations are perfectly okay. They remind listeners that during such difficulties, survival comes before sticking to workout plans. Simultaneously, the duo stresses on the importance of bouncing back onto the fitness track without guilt. The podcast takes an intriguing turn as Steve and Laura emphasise how our surrounding environment can considerably shape our fitness levels. They compare life stories and experiences, leading to the revelation that the lack of extra responsibilities, freedom of time, competitiveness, and minimal commuting, typically characteristic of a shared household in the 20s, is conducive to maintaining great physical shape. Further in the discussion, our hosts present the idea of 'friction' as a powerful change tool in our environment – making certain activities harder and others easier. Strategies like hiding unhealthy food or keeping gym equipment within sight provide practical examples of how to apply this concept. In the final part of the podcast, we probe the sustainability of willpower, discipline, and aggressive determination for maintaining healthy habits. A more feasible approach, according to our hosts, is making deliberate adjustments to our environment or even relocating if necessary. Join us in this compelling episode of the Rise Method podcast and get a fresh insight on maintaining fitness no matter what life throws at you. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Breaking Free from Perfectionism with Laura Watts | Ep 355 36:47
36:47
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36:47Breaking Free from Perfectionism with Laura Watts | Ep 355 Welcome to a special episode of the Rise Method Podcast. We have our dedicated fitness coach, Steve, and special guest, Laura, who dive deep into the scrutinising world of perfectionism and the 'all-or-nothing' mindset in fitness. Engage in the riveting conversation as they explore these subjects from multifaceted perspectives, illustrating that the pursuit of perfection can hinder the progression towards achieving health and fitness goals. Starting casually, the conversation quickly turns to the serious issue of perfectionism in our fitness regimens. Laura speaks from her experienced perspective as a Reformer Pilates instructor about the negatives of hyper-focusing on perfect exercise form, while Steve adds his insights about the parallel between perfectionism in fitness and other life avenues. Together, they emphasize proficiency and execution over perfection. Moving forward, the hosts discuss the fear of injury, a common concern affecting people's approach towards fitness. With expert advice from Steve, shed your fears and learn the resilience of our bodies. The episode encourages a sensible approach to fitness, promoting active participation over chasing perfection. From discussing body mechanics and pain misperceptions to tackling the emotional and psychological aspects of our fitness journeys, this episode debunks the myths of perfection in fitness and sheds light on the pitfalls of unrealistic goals. Discover valuable insights on flexible nutrition and training programs, and learn how the 'all-or-nothing' mindset can impact your fitness journey. This episode comes as a breath of fresh air, guiding you to ditch perfectionism and adopt a healthier and more practical approach to achieving your fitness goals. Join us on this enlightening journey packed with motivation, practical advice, expert insights and humour, geared to help you overcome the 'all-or-nothing' mindset. Start your journey to fitness success with us, focusing on progress over perfection! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Truths & Myths of Low-carb, Time-Restricted Eating, and Plant-Based Diets | Ep 354 49:38
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49:38Truths & Myths of Low-carb, Time-Restricted Eating, and Plant-Based Diets | Ep 354 The Rise Method Podcast invites you to a riveting conversation between Coach Steve and Laura on popular diets and misinformation. Explore facts and myths about low-carb diets, time-restricted eating, and plant-based choices. Discover the principle of consuming less energy, the implications of dietary changes on lifestyle, and debunk fads like the 'detox' trends. This episode provides a comprehensive analysis of dieting, offering insights about effectiveness, health impacts, and mindset changes accompanying the dieting journey. Dive into low-carb, juicing, and other macronutrient trends, understanding their effects and benefits. This episode also articulately explains physiological processes related to diets, such as sugar utilization. Learn about the pros and cons of time-restricted eating, low-carb diets, and how they may influence personal habits. From motivations to adherence issues to potential setbacks, grasp a holistic view of these dietary journeys. Transitioning to plant-based diets? This episode offers valuable insights. Explore the challenges, benefits, and social implications of adopting a plant-based lifestyle. Understand the mathematics of weight loss and the reality behind scale numbers. From managing protein intake to watching out for high-calorie 'junk' vegan food, acquire practical advice and precautionary tips for anyone on the path of going plant-based. Enjoy thought-provoking discussions, tales about dieting trends, and exciting chatter about personal impacts of dietary choices. The episode wraps up with a fun and creative outro segment on one's dream superpower. Tune in for empowering, enlightening and entertaining content on the world of nutrition and dieting. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Hunger, Eating & Fear feat. Laura Watts | Ep 353 38:01
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38:01Hunger, Eating & Fear feat. Laura Watts | Ep 353 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Steve and Laura talk about Hunger and Fear of Food. Listen to learn: What causes hunger? Can we change our hunger response? The power of the environment on our eating behaviours Why you are scared of feeling full Tips to manage your hunger Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Carbs, Progress and Progression | Ep 352 38:37
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38:37Carbs, Progress and Progression | Ep 352 Welcome to the RISE Podcast with Steven Eskaf! In this special episode, Steve answers common questions from week 2 of the New Year, New You Challenge. Listen to learn: What are carbs and how do they influence weight loss? How often should you take progress photos, measurements, and body weight? If a set is easy, should you add weight for the next set, or in the next week? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
Welcome to the RISE Podcast with Steven Eskaf! Listen to hear how learning to snowboard is much like going to the gym Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 How to 10X Your Training | Ep 350 16:53
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16:53Welcome to the RISE Podcast with Steven Eskaf! Listen to learn how to standardise your training and 10X your results. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 How to make Fitness Easy | Ep 349 11:55
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11:55Welcome to the RISE Podcast with Steven Eskaf! Listen to learn how changing your environment can fast-track your fitness journey. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
Welcome to the RISE Podcast with Steven Eskaf! Listen to learn how to use averages to get the most out of your fitness journey. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 How Long Should You Rest Between Sets | Ep 347 15:49
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15:49Welcome to the RISE Podcast with Steven Eskaf! Listen to learn how long you should rest between sets Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/
1 Your Goal Shouldn’t Be To Lose 1kg Per Week | Ep 346 12:52
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12:52Welcome to the RISE Podcast with Steven Eskaf! Listen to learn all about why losing 1kg of body weight per week is not a great goal to aim for! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 How to Build Lean & Toned Arms (LIVE Q&A) | Ep 345 33:34
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33:34Welcome to the RISE Podcast with Steven Eskaf! Today's episode is a special recording of our LIVE Q&A with our Facebook Community Hub. Listen to learn how to build lean & toned arms! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 The 3 things I Learned from Running a Marathon (LIVE Q&A) | Ep 344 29:52
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29:52Welcome to the RISE Podcast with Steven Eskaf! Today's episode is a special recording of our LIVE Q&A with our Facebook Community Hub. Listen to learn about: 3 things that Steve learned from running a marathon that he still uses today Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
Welcome to the RISE Podcast with Steven Eskaf! Listen to learn all about how to create a ritual to get you into the gym, and how to use it when it's easy to train, but also when you don't want to train. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Can I Drink Alcohol and Still Lose Weight? (LIVE Q&A) | Ep 342 31:29
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31:29Welcome to the RISE Podcast with Steven Eskaf! Today's episode is a special recording of our LIVE Q&A with our Facebook Community Hub. Listen to learn about: Alcohol, and is it really that bad to have a drink while dieting? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 What are Calories Anyway? | Ep 341 16:55
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16:55Welcome to the RISE Podcast with Steven Eskaf! Listen to learn all about calories and how to overcome the two most common challenges when looking at calories: what are they, and detaching emotions from the number. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Straight Sets vs Circuits (LIVE Recording) | Ep 340 33:18
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33:18Welcome to the RISE Podcast with Steven Eskaf! Today's episode is a special recording of our LIVE Q&A with our Facebook Community Hub. Listen to learn about: What's best for fat loss, straight sets or circuits? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Steady State Cardio VS HIIT Training | Ep 339 14:46
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14:46Welcome to the RISE Podcast with Steven Eskaf! Listen to learn all about cardiovascular training, why you should do it, and the benefits and limitations to Steady State Cardio and HIIT Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 Building Muscle & Fat Loss, Being Short on Time & Managing Injuries (LIVE Recording) | Ep 338 34:36
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34:36Welcome to the RISE Podcast with Steven Eskaf! Today's episode is a special recording of our LIVE Q&A with our Facebook Community Hub. Listen to learn about: What to do if you have muscle building & fat loss goals at the same time How to train if you're short on time What to do if you're experiencing pain when you train Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Steven Eskaf @steveneskaf For more information about the RISE Method visit: https://risemethod.com.au/…
1 How to Progress Your Training | Ep 337 14:31
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14:31Welcome to the RISE Podcast with Steven Eskaf! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/
1 Disc Bulges, Spot Reduction & Lunges | Ep 336 29:40
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29:40Welcome to the RISE Podcast with Steven Eskaf! Listen to discover: What's the best way to rehab a lower back injury? Can you spot reduce? What to do if you have hip pain while lunging Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/
1 Should You Train to Failure? | Ep 334 13:32
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13:32Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/
1 Measuring Muscle Growth, Fat Loss Diets & Training Splits | Ep 333 26:21
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26:21Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: How do you measure muscle growth? How do you transition from a muscle building to a fat loss training program? What's the best training split? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Rest, Cardio & Muscle Gain! | Ep 332 34:05
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34:05Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: How much rest you need between workouts Is 6 minutes of high intensity cardio good for cardio gains? What does a weight gain phase look like? And Meet our Week 8 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
Welcome! This episode is all about understanding the mind-muscle connection. What is Mind-Muscle Connection? The mind-muscle connection is a technique often described as magical and powerful by fitness enthusiasts. In simple terms, it is the act of focusing our mind on the muscle we are training, to achieve better contractions, experience the "pump," and get positive feedback. Why is it Important? Focusing on a muscle while training helps in better contraction and squeeze, improving the effectiveness of the exercise. For instance, if you're doing a bicep curl, focusing on the contraction and squeeze of the bicep rather than getting distracted can give you a better pump and a sense of accomplishment. Who Should Focus on it? As a beginner, your primary focus should be just to start exercising. Don't worry about mind-muscle connection yet; you'll still see significant gains. As you advance and understand your body better, focusing on the mind-muscle connection can enhance your workout effectiveness. However, when lifting heavier loads, focusing too much on individual muscles can become a distraction. How Can You Improve Your Mind-Muscle Connection? Visualize the muscle: Look up what your target muscle looks like and understand how it works. Manipulate tempo: Slowing down the movement during different phases of the exercise can help you feel the muscle working. Increase reps: Doing more reps with less weight can help you focus on the muscle better than heavy lifting. Remember, mind-muscle connection is a skill that improves with time and practice. The key is to start exercising and gradually understand your body and its mechanics.…
1 Inhale, Exhale, Lift | Ep 330 12:20
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12:20Welcome to the RISE Method Podcast where fitness information is made accessible to everyone! In this bite-sized episode, we're discussing a common question: when should I be breathing when I'm training? Breathing Basics Breathing is semi-unconscious: We do it automatically but can be aware of it, especially during exercise. Breathing during training: It's important to consider why we should focus on our breath during training, and how to manipulate it to maximize benefits. Breathing During Exercise What happens when we breathe: The diaphragm contracts to draw in air, filling up the lungs, and relaxes to exhale. The anatomy of breathing: The diaphragm, transverse abdominis, and pelvic floor work together to breathe. Increasing abdominal pressure: This can increase core stability, allowing us to create more power and train harder, potentially reducing injury risk. Ideal Breathing Pattern Eccentric phase: Breathe in during the lowering phase of the exercise. Concentric phase: Breathe out during the lifting or pushing phase. Note: In strength sports, athletes often breathe in before lowering, hold their breath during the eccentric phase, and breathe out during the concentric phase. The Valsalva Maneuver A common practice during heavy lifting, this involves bracing and holding your breath momentarily to create core stability. This is an instinctive action, often seen when lifting heavy objects outside the gym. As a result, focusing too much on breath control during exercise can overcomplicate things. Conclusion While breathing is important, the body often adapts its breathing patterns naturally as exercise intensity increases. For most people, there's no need to overthink it – just focus on your exercise and let your body do its thing. Paying attention to your breathing can be beneficial, but it shouldn't be a primary concern when lifting. Progressing the load is often more beneficial for improving both strength and breathing technique.…
1 Infrared Sauna, Music & Falling Off the Wagon! | Ep 329 47:53
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47:53RISE Podcast #11: Infrared Sauna, Music & Falling Off the Wagon! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: The void of bodybuilding What to do if you've fallen off the wagon How to look like a fitness influencer Infrared saunas, are they any good? And Meet our Week 7 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Hamstrings, Energy Drinks & the Mediterranean Diet | Ep 328 43:06
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43:06RISE Podcast #10: Hamstrings, Energy Drinks & the Mediterranean Diet Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: How to feel your hamstrings when you're training them What is an energy deficit diet? Should you follow a Mediterranean Diet? Are energy drinks bad? And Meet our Week 6 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Reflections, Sickness & Pelvic Floor! | Ep 327 45:26
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45:26RISE Podcast #9: Reflections, Sickness & Pelvic Floor! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: Turning self-criticism into progress Reflecting on technique What to do if you're sick When pain becomes bad What to do if you lose your brace when training And Meet our Week 5 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Stress Eating, Managing Changes & Fast vs Slow Metabolisms! | Ep 326 53:24
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53:24RISE Podcast #8: Stress Eating, Managing Changes & Fast vs Slow Metabolisms! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: Using a springboard to train Adapting to life changes Managing stress and emotional eating Fast vs Slow metabolisms Spot reduction and spot enhancements How to feel your abs again And Meet our Week 4 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Busy Schedules, Mindful Eating & Food Temptations! | Ep 325 55:48
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55:48RISE Podcast #7: Busy Schedules, Mindful Eating & Food Temptations! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: Tips on how to reflect on your technique How to Evolve your program How to overcome food temptations How to practice mindful eating What to do if you are too busy to train And Meet our Week 3 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Deadlifts, Bloating & the Brushing Your Teeth! | Ep 324 1:01:05
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1:01:05RISE Podcast #6: Deadlifts, Bloating & the Brushing Your Teeth! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: Can you have alcohol while on your fitness journey? When do you celebrate doing fitness? What to do if you're bloated? Demonising food groups Training when you're tired Different types of deadlifts And Meet our Week 2 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Cues, Progress & the Sweet Tooth! | Ep 323 56:52
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56:52RISE Podcast #5: Cues, Progress & the Sweet Tooth! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: How to train when it's cold 3 tips to improve your training execution How to combat the sweet tooth When you should ignore the signs Functional training? The best equipment for a home gym How to do a pull up Why sugar isn't that bad And Meet our Week 1 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Pain, Sleep & The Bounce | Ep 322 56:46
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56:46RISE Podcast #4: Pain, Sleep & The Bounce Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: How to overcome analysis paralysis How sleep can effect training and body composition goals Are you bouncing in your training? Tips to overcome the aches and pains of training Should you follow macros or calories? What's the deal with high volume reps? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Calories, Resilience & Values Driven Fitness! | Ep 321 46:44
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46:44RISE Podcast #3: Calories, Resilience & Values Driven Fitness! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: What is values-driven fitness? When should we use grit and resistance? Learn how to train by watching a toddler using a fork How do I know if my calories are correct? Can you get enough leg training through cycling? What program should I follow for weight loss? Do I need to take supplements? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Bulking, Reps & Continueal Growth! | Ep 320 43:02
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43:02RISE Podcast #2: Bulking, Reps & Continueal Growth! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: What is the All-Star Competition? How many reps do we need for muscle growth? How can we structure a training and nutrition plan for long term progression? Is bulking a bad thing? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 What is the R.I.S.E. Method? | Ep 319 40:19
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40:19RISE Podcast #1: What is the R.I.S.E. Method? Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: What's the hype around lengthened partials? What's different in the RISE Method? How to apply the RISE Method to your fitness journey. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/…
1 Challenge Weekly Show 110: Deloads, Reflections & End of the Challenge! 33:38
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33:38Challenge Weekly Show 110: Deloads, Reflections & End of the Challenge! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update End of the Challenge Key dates Future of the Challenge Community Highlights Are you featured in our Community Highlights? Questions from the Community Hi guys I’m just after a bit of advice for the best option on what I should do , I’m looking at building a bit more, I was currently consuming this round about 1800 calories per day , no cardio , weight training and 10000 steps a day ,my goal was to see the scales go up this time in which they have but I’m wanting to know would I now be better to go up to 2000 calories to continue on with this or should I stick to 1800 calories? Hi coaches Could you please explain more about hunger scale in terms of reversing diet after the challenge. Cheers What do you seasoned challengers do with your training between challenges? Do you back off for a while or just continue on? Hi coaches, im down 8kg on this challenge and still have another 5kg to go, should I just continue with my current calories, or should I start from the beginning again? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Challenge Weekly Show 109: Reverse Dieting, DOMS & Being Unwell! 39:15
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39:15Challenge Weekly Show 109: Reverse Dieting, DOMS & Being Unwell! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 12 Update Key Dates Community Highlights Are you featured in our Community Highlights? Questions from the Community What is the reason for changing workouts every 4 weeks? Can you train the same for 12 weeks? Hi I’m happy with my progress this challenge and want to make sure I have a plan post challenge to not undo my hard work. Researching reverse dieting and wondering if you’d recommend it coming out of the challenge? As far as I understand the best way is to add 50-100 calories per week until I reach maintenance calories of my ideal weight? Be interested to know the coaches thought's now we're in week 10 & Im only 5kg down! Yes, that works out to be 0.5kg weekly, which is good..... but considering I have at least another 10kg of fat to lose, I would have expected more on the scales. Maybe it's my age? Notes - I have hit minimum 10,000+ steps every single day. - my nutrition has been 90%+ on target, everything tracked, weighed etc - this past week is the 1st time I've missed a weight session in entire challenge HELP Are DOMS indicative of muscle growth? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #13: ”Good” Exercises & Getting Your Loved Ones Into Fitness! 30:39
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30:39Coaches Corner #13: "Good" Exercises & Getting Your Loved Ones Into Fitness! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks about how to get your loved ones involved in fitness Coach Steve talks about what makes a good exercise Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Challenge Weekly Show 108: BMR, Fitness for Life & Dealing with Bad Days! 44:33
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44:33Challenge Weekly Show 108: BMR, Fitness for Life & Dealing with Bad Days! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 10 Update Community Highlights Are you featured in our Community Highlights? Questions from the Community Hi coaches, If I just could not physically fit in completing my training and my steps which would be my best option to get done? Training or steps It just occurred to me that the maxines cookies and bars are 40grams. I have a few a day and had assumed they are 25-30 grams as per what is in my plan. So just a heads up for other who presumed the same, if you are working on a tight calories budget at the moment and taking supps, just adjust the quantity in your tracking. Or only at 2/3 of the cookie...? As if! They are too yummy!! Dear coach Steve and Nic … I had a baby 6months ago. I was 69kg with 6kg to lose to get back to pre-baby weight, so that was my goal in this challenge. I am currently at 65kg and I feel like I have picked the low hanging fruit, but am really struggling to get the number down. I really want to push through and lose that last two kg. The more I work out at the gym, the more my weight seems to plateau. I am on about 1200cal which is as low as I can go as I am starting to struggle with fatigue. Do you have any last minute tips for me? Hi Coaches, I have a couple of questions. Is it true that you should not eat less calories than what your BMR is? I have gone from 43.9kg to 43.6kg of muscle mass is this because I am not eating enough? Or is this normal? Thanking you in advance Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #12: Fitness Deposits & The Difference Between Building Muscle and Losing Body Fat! 28:59
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28:59Coaches Corner #12: Fitness Deposits & The Difference Between Building Muscle and Losing Body Fat! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks about making Fitness Deposits and Withdrawals Coach Steve talks about the difference between building muscle and losing body fat Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Challenge Weekly Show 107: Easter Reflections, Building Muscle & Getting Back on the Wagon! 50:27
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50:27Challenge Weekly Show 107: Easter Reflections, Building Muscle & Getting Back on the Wagon! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 9 Update Easter Reflections Community Highlights Are you featured in our Community Highlights? Questions from the Community Just putting it out there....I find that when I train somewhere other than my regular gym everything seems heavier or I feel like I lose strength. Obviously psychological, but interesting. Have you had this experience? Question - I'm doing M Plus... The first 2 exercises have an extra set ... If it's an exercise (like deadlifts) and I really struggle with them does it matter if I do an extra set on a different exercise (say squats) instead? Should I move squats to the start and rearrange the order? I feel like I am over thinking it... But I feel like I get more out on different exercises depending on how the body is feeling on the day Hi y’all, quick question for anyone willing to offer some advice - As I’m not real sure how I should progress from here on deadlifts 🤷🏼♀️🤔😬… I have been stuck at lifting 65kgs for 3 sets - 12 reps a set for the last few weeks… Question is - Should I increase the kgs and do less reps or decrease the kgs and do more reps??? My rests are 2 minutes which I don’t think I could reduce at this kg weight, as it is taking me at least 2 mins to get my breath back and feel my legs again… 😩 Hi coaches I’m trying my absolute hardest to add more muscle , I really want to see the results with this , I noticed my week 8 check in I not really seeing a change , how can I push myself and make sure I’m getting all the benefits to get there , I’m on close to 1800 calories sometimes I do hit 2000calaries , my goal is not to loose weight but to gain a bit also , which I think is needed to build muscle as well , I’m not sure if my digestive issue could be slowing this process for me or not also , I feel like I’m at a complete stand still any help or ideas please throw my way Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #11: Upper Body Training & The Future of Fitness! 28:08
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28:08Coaches Corner #11: Upper Body Training & The Future of Fitness! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic offers tips on training the upper body Coach Steve talks about the future of fitness Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Challenge Weekly Show 106: Doritos, Motivation & Lifting Belts 41:32
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41:32Challenge Weekly Show 106: Doritos, Motivation & Lifting Belts Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 7 Update Community Highlights Are you featured in our Community Highlights? Questions from the Community Hi guy's, I successfully completed the 6wk challenge a few months back and even made it in the top 50 and top 10 for people's choice and had plenty of motivation and done everything alright. This time round I just can't seem to get back on track or focussed, I'm always feeling fatigue. Do you have any recommendations on what I could try to get back on track. Thanks David Hi, Just a silly question, is it better to do all 3 sets of 1 exercise before moving on to the next? I admit that I have been bunching mine into a set of 2 and a set of 3. It’s just occurred to me, that perhaps the muscle groups would be better trained concentrating on one group at a time. Thank you in advance. Been thinking about abs recently and was curious. So many successful challengers have abs to die for however I haven't seen much in the way of specific ab exercises in the training. I can feel my abs working in many of the exercises on the program but I don't wake up the next day with sore abs like I do other body parts. Would it be fair to say abs will pop if I shred enough fat and follow the training program or should I be doing additional targeted exercises? Hey everyone. What is the general consensus on lifting belts. I’ve not ever used one. I would consider myself to be a lifter of moderate experience and have always had the opinion if I keep good form and don’t overdo myself I really have no need for one. But as my deadlift increases I wonder if I should be using one or if it’s really not necessary. I understand this is likely a personal preference topic. Those of you who are using them. Do you use it on every deadlift out of habit. Or is it something you put on for heavy lifts 1RM etc. any and all input appreciated as always. Thanks Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #10: F.A.I.L. & Friction 25:03
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25:03Coaches Corner #10: F.A.I.L. & Friction Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic offers advice on failure Coach Steve explains the power of changing your environment Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Transforming Your Body and Mind with Grand Champion Chelsea Koningson 30:57
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30:57Transforming Your Body and Mind with Grand Champion Chelsea Koningson "You've only got one chance, just do it" Meet Chelsea Koningson, M Challenge's October Grand Champion. In this episode, you’ll discover: Chelsea's work with horses How to use resistance training for chronic pain management Transitioning to a muscle gaining phase Breaking the cycle of binge eating The effect of salt on your body Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show 105: Weight Gain, Anabolic Window & Expectations 47:58
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47:58Challenge Weekly Show 105: Weight Gain, Anabolic Window & Expectations Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 6 Update A framework for what to do if you're not reaching your goals Community Highlights Are you featured in our Community Highlights? Questions from the Community I’m doing the Mstrong. I’ve gone from 58-61kg in 6weeks. Not ok / Hi My weight is not stopping I have been strict & gained weight I thought this program was to lose weight Listening to your latest podcast and wondering if you would recommend more reps with lighter weight or less reps but heavier weights. My back isn’t the best so I’m always scared to lift heavy Front Squats, I really struggled holding the barbel today the same way that was shown in the video. It really hurt my wrists and forearms. Any tips? Or should I just swap the exercise? Also, is it a lot lighter than back squats? I needed to halve Just wondering about the importance of timing protein intake after a weights session. Often I'll do my morning weights workout (where I have sip n burn in my water) then go for a walk then have breakfast which could be over an hour after I've finished my weights session. I've heard protein is most effective eaten relatively soon after a strength workout. Is there a "best" time to be having protein after a strength workout to maximise muscle recovery and development? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #9: Mindful Eating and SFR! 31:44
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31:44Coaches Corner #9: Mindful Eating and SFR! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic explains mindful eating Coach Steve explains the stimulus to fatigue ratio Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Challenge Weekly Show #104: Body Weight, Calories & Hunger! 44:49
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44:49Challenge Weekly Show #104: Body Weight, Calories & Hunger! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 5 Update What to do with changes in your body weight Qualitative and Quantitative data Community Highlights Are you featured in our Community Highlights? Questions from the Community Looking for advice… I’m up to 50kg bb deadlifts (go me!) but finding my hands give up on holding the bar before my legs do… I’m wearing gloves but is there anything else I can do, maybe change the exercise so my hands don’t hurt… or should I just HTFU? 🤷🏻♀️🙏🏼 Have a question about daily calorie limits and being in a deficit. If my calculated deficit calories are 1700, and I do exercise which burns another 300 calories, do people treat their new deficit figure for the day as 2000? Or should it stay at the 1700 to truly be in deficit? Hi Coaches, This may have already been asked, apologises if is has. If I do not consume all the calories and reach my required macros daily, is this detrimental to what my final results will be? I want to give myself the best chance I can. Hi coach, I consistently felt hungry this weekend , had my diner at 4pm. I ve lost 3kg over last 4 weeks, is this normal after 4 weeks mark ? If I maintain the same calories intake ( not drop anymore ) am I still able to keep losing weight ? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #8: Self Audit Checklists & The Highway of Recovery! 35:57
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35:57Coaches Corner #8: Reflection Checklists & The Highway of Recovery! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic takes us through a self audit checklist Coach Steve explains the highway of recovery Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Finding Inspiration with Michael Lucas 17:20
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17:20Finding Inspiration with Michael Lucas Meet Michael Lucas, one of M Challenge's Top 10 Finalists of the October Challenge. In this episode, you’ll discover: How to find inspiration in social media Tips to hype up your training session in the evening Advice on how to overcome an injury How things get better if you keep turning up Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #103: Intra-Workout Nutrition, Menstrual Cycle & Shoes! 48:45
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48:45Challenge Weekly Show #103: Intra-Workout Nutrition, Menstrual Cycle & Shoes! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 4 Update Phase 1 Check-In Community Highlights Are you featured in our Community Highlights? Questions from the Community First challenge and need some advice, this last week I’ve really been struggling with emotions/hormones have had nothing in me but don’t want it to push me down, is this normal or anyone else struggle? Morning. I have noticed that some people at the gym perform squats and deadlifts without their shoes on. I was wondering why they do this and is there a benefit in doing these moves without shoes? Thank you. Its so hard not to get discouraged when the 2kg you just lost goes back on with your menstral cycle. My logical side makes sense of it, but its hard to not let the emotions take over. Feeling so much better in myself, my husband can notice the cellulite disappearing. What's some strategies you use Coach Nic when the time of month comes round? Hey Coaches! Ended up getting a gym membership and being able to swap to the M Plus workout, absolutely smashed the workout and going hard, the only thing is half way I started to run out of gas, even with having the giant breakfast an hour before, what are your recommendations for mid workout fuel to keep going! Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #7: ”The Metabolism” & What Are You Going To Do When No One Is Watching? 33:25
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33:25Coaches Corner #7: "The Metabolism" & What Are You Going To Do When No One Is Watching? Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks long term success Coach Steve explains the metabolism and common misconceptions Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 More Calories for a Better Physique with Carmen Woodenburg 28:41
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28:41More Calories for a Better Physique With Carmen Woodenburg Meet Carmen Woodenburg, one of M Challenge's Top 10 Finalists of the October Challenge. In this episode, you’ll discover: How to find the courage to eat more and train harder Tips to refine your physique after weight loss Advice on how to attend functions and travel while staying on track How to embrace a build phase Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini…
1 Challenge Weekly Show #102: Measurements, Recovery & Growing Plants! 41:43
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41:43Challenge Weekly Show #102: Measurements, Recovery & Growing Plants! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 3 update Key dates Community Highlights Are you featured in our Community Highlights? Questions from the Community My measurements are up 🤦♀️Help ! I don’t want to get disheartened… Any advise , I feel like my body is changing though? Theraguns....are they a worthwhile investment? After listening to many challenge podcasts, I've decided to change my workout from Physic to M Strong.... but just wanting to check if that's OK? Recommended? Which exercises would you use 'shoulders back and down' and is it's purpose? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #6: Addressing Lagging Body Parts & Do Fries Equal 500 Calories? 33:40
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33:40Coaches Corner #6: Addressing Lagging Body Parts & Do Fries Equal 500 Calories? Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks about eating back food Coach Steve explains what to do if you have a lagging body part Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 The Three-peat with Tim Coakley 47:34
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47:34The Three-peat with Tim Coakley Meet Tim Coakley, one of M Challenge's Top 10 Finalists of the October Challenge. In this episode, you’ll discover: Using the scientific method for body transformation Tips on exercise selection How to build a mesocycle Simple swaps to make dieting easier Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #101: Cardio, Macro Ceilings & Managing DOMS! 39:42
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39:42Challenge Weekly Show #101: Cardio, Macro Ceilings & Managing DOMS! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Episode 100 competition! Community Highlights Are you featured in our Community Highlights? Questions from the Community I see no cardio in my plan, is this correct? Or should we be incorporating some kind of cardio that gets the heart rate raised? Question is: how many grams of protein is too high? I’m currently (and very easily without really trying) hitting 3g per kilo of my body weight, so around 210-220g. Could this be contributing to the fat I can’t get rid of around the mid section? Hi All, Returning challenger, was pretty active with challenges in years past and recall more days of training. I currently gym 5/6 days a week, plus 3 PT session at work. Is this too much training. I'm staying on top of my nutritional needs to keep up with the pace but just wanted to know if there is such thing as too much training . Have a great challenge everyone TIA Hi thinking that the daily calories that is recommended is to high . I’m 174cm and 102kg and the app is saying daily caloric intake should be 2019 cal a day I’ve selected intermediate in the training program m home gym should it be lower want to lose weight not maintain it ? Hey Team, Can you go too high on carbs? I am coming 100 under my daily calories, hitting protein but carbs are high. Daily calories 1490 should be 1584 Protein 209 Carbs 119 Thanks Voltaren for DOMS ? Yay or nay ? + Hi Do you recommend taking anything to help with muscle pain Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #5: Sustainable Goals & Advanced Training Techniques! 32:44
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32:44Coaches Corner #5: Sustainable Goals & Advanced Training Techniques! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks about sustainable goals and habits for the Challenge Coach Steve explains Advanced Training Techniques and when to apply them Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Sound All Round - Advice That Never Goes Out of Style with Belinda Steadman 20:01
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20:01Meet Belinda Steadman - top ten in the October M Challenge. In this episode, you’ll discover: How Belinda managed working in the fitness industry alongside her own goals How to set goals and achieve them within a short timeframe How new habits can help old patterns Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #100: Centurian Celebrations, Meal Plans & Challenge Checklist! 36:18
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36:18Challenge Weekly Show #100: Centurian Celebrations, Meal Plans & Challenge Checklist! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Episode 100 competition! February Challenge Checklist Community Highlights Are you featured in our Community Highlights? Questions from the Community i used the challenge app before. Just wondering with the meals , there’s ingredients for dinner and lunch.Is there a recipe or guide for putting it together?? There’s pasta, tomato paste, lentils, lean beef and veggies.Just a bit confused with it.Can’t imagine a spoon full of tomato paste tastes too good Hello Super Coaches, What would be your recommendation for the amount of time spent training in the gym for maximum results? I am looking at training 6 days per week with Sunday Funday being my rest day. I am looking at my nutrition for next week on calories, but how do I know how much protein in grams total over the day I should be eating? Hi, I've been prepping and trying to follow the plan, I logged my first day of eating food yesterday, I'm so full I haven't been able to eat any snacks, I'm not reaching my calories intake. I'm not a big eater so I'm struggling with the plan. Any advise? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #4: Resistance Training for Women & Training Around Injuries! 21:55
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21:55Coaches Corner #4: Resistance Training for Women & Training Around Injuries! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks about the benefits of resistance training for women Coach Steve explains how to train around an injury Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 The Rules of Body Transformation with Grand Champion James Godfrey 41:27
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41:27The Rules of Body Transformation with Grand Champion James Godfrey Meet James Godfrey, M Challenge's first Grand Champion. In this episode, you’ll discover: How James uses the Challenge as a sharpening tool Key rules to follow when transforming your body How much protein do you really need Managing training around injuries Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #99: Prep Week FAQ, Custom Training & Community Chats! 48:17
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48:17Challenge Weekly Show #99: Prep Week FAQ, Custom Training & Community Chats! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Prep Week FAQs How do I prepare my meals? How do I add recipes? What are the Macros of my plan? Why is there no cardio? Can I add more to my Training Plan? Overview of Community Chats in our Facebook Social Hub Community Highlights Are you featured in our Community Highlights? Questions from the Community Hi, I was wondering if it is possible to choose the equipment we have at home and a program is designed with that equipment. I.e. we may have DB at home but no BB. Hi there 👋. I signed up for the challenge 2 weeks ago, and I'm excited to do it again. Yesterday I got a call from the hospital stating my surgery is scheduled for 1 March and my recovery time is 1- 2 weeks. Is there any light weight training exercises I can do after my recovery during the Challenge? Question before I join up. Will I be able to input my own workouts? Between my sport and injury I need to fully customise my program but couldn’t last time? Hi Coach Steve I was listening to one of your podcast episodes and heard you were involved in pilates. I have been practicing pilates for years now and I cannot start my day without some sort of pilates exercises. I joined the challenge to motivate me to lose a bit of weight and tone up. I am very excited but I just wanted to check if it would be ok to maintain my pilates routine? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #3: Hunger Acceptance & Overload! 31:52
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31:52Coaches Corner #3: Hunger Acceptance & Overload! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks about being uncomfortable when dieting Coach Steve explains the overload principle Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 M Power Couple - Supporting Each Other With Shannon & Damien Buckley 31:01
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31:01Meet Shannon & Damien Buckley - both came top ten in the July M Challenge. In this episode, you’ll discover: How to make training work on a farm and with injuries & kids How to get the family involved in your goals Food and training tips and tricks Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #98: Prep Week, Shift Workers & Body Scanners! 44:22
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44:22Challenge Weekly Show #98: Prep Week, Shift Workers & Body Scanners! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update A guide to prep week #challengeaccepted winners Community Highlights Are you featured in our Community Highlights? Questions from the Community Quick question...What are people's thoughts about Evolt Active...???? My measurement changes are not reflecting. Looking for advice. What supplements does everybody recommend for women? Good Morning Team, Just wondering if there any shift workers out there that have done the challenge in the past and had successful results ?? I am wondering if it is best to complete all sets of each exercise before moving into the next exercise or can we do it in a circuit style (1 set of each exercise then move onto the second set of each exercise)? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #2: Nutrition Foundations & Should You Lock Out? 26:03
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26:03Coaches Corner #2: Nutrition Foundations & Should You Lock Out? Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic explains the Foundations of Nutrition Coach Steve explains locking out while training and if it's good or bad Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Challenge Weekly Show #97: Symmetry, Premade Meals & Steps! 41:52
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41:52Challenge Weekly Show #97: Symmetry, Premade Meals & Steps! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update February Challenge Key Dates Reflecting on aging in the gym Community Highlights Are you featured in our Community Highlights? Questions from the Community Signed up today. does anybody know what programs there are and then what supplements we need for them. I.e. shred, mass etc? we obviously can’t choose which one we’re doing yet but want to know which supplements I need to buy. Can I see the plan to know what supps? I’ve played racquet sports (squash and racquetball) my whole life and my R) bicep is significantly stronger than my L). I’m finding my L) forearm is kicking in to compensate despite my best efforts to focus on using the correct muscle and it’s causing quite a bit of fatigue and pain. I often drop the weight to try build that L) bi but don’t feel like I’m getting anywhere. Interestingly, I think my L) chest is stronger than my R). Do you have any advice? Hi All, quick question and probably a silly one.... With the step app, does it only work when you carry your phone or can it be connected to your Garmin? I don't always have my phone on me, making it hard to reach 10k steps..lol I work a lot and don’t have alot of time to organise meals so I would it be suitable if I got a meal subscription service like my muscle chef during the challenge? On my down time the last thing I want to do is cook as sometimes I’m working 3 weeks straight. It’s also helping me a lot with portion control and the convenience is what I need at the moment Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Coaches Corner #1: Fat Loss Checklist & The Liberation of Cardio! 36:34
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36:34Coaches Corner #1: Fat Loss Checklist & The Liberation of Cardio! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic explains her Fat Loss Checklist Coach Steve explains when to do Cardio and if it can be useful for muscle gain Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Goal Physique & Mindset Switch with Anita Kelley 20:23
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20:23Meet Anita Kelley - top ten in the July M Challenge. In this episode, you’ll discover: How the little things add up - how Anita made it work for her and was determined to level up How to create a sustainable routine Setting high-end goals and how it helps stay accountable Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #96: Home Gyms, Calories & Meet the Coaches, Again! 46:24
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46:24Challenge Weekly Show #96: Home Gyms, Calories & Meet the Coaches, Again! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update February Challenge Key Dates Meet the Coaches! Community Highlights Are you featured in our Community Highlights? Questions from the Community To complete my little home gym, I'm going to need a squat rack. I'm not sure whether I should get a power rack (for the pull up par and maybe a lat attachment) or just get a basic squat rack. Could anyone give me some recommendations with equipment they've used that has proven to be handy? Thanks. Hi everyone, We’ve just moved into a new rental and this is the only place I have to set up some weights stuff. It’s totally fine but have never had a setup on carpet before and wondering if there’s any tips on protecting carpet and whether rubber floor matting even works on carpet? Thank you :) Hi everyone, I've been out of the challenges for a few years now and looking to return this Feb. Just wondering what the recommended general supplements are these days so I can start having a look online and be prepared when the start of the next challenge rolls around. Thank you I am looking at doing the next 12 week challenge beginning in February, and would like to get started with tracking calories accurately. How should I go about calculating the correct calorie consumption figure? I would like to do the tone and shape programme.I have used a few website calculators in the past which provide contradicting values.Thanks in advance Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Mum Life Shreds With Samantha Spongue 18:46
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18:46Meet Samantha Spongue - top ten in the July M Challenge. In this episode, you’ll discover: How Samantha got organised with life, meal prep and training to completely transform her physique over time Tips about getting it all done- including study, work and mum life Setting and getting goals Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #89: Healthy Foods, Stress & Accuracy vs Precision! 55:22
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55:22Challenge Weekly Show #89: Healthy Foods, Stress & Accuracy vs Precision! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 2 Check In M Challenge Updates Community Highlights Are you featured in our Community Highlights? Coaches Corner Coach Nic talks portion sizes of healthy food Coach Steve talks about accuracy vs precision Questions from the Community I absolutely trust the team that have put this amazing program together, but I do have one thing I would like to understand. The 4 days training? How does that work too see effective results in 6 weeks? I love that it’s concise but I just want to understand as I have always been 5 days with a HIIT session ☺️ Hey Admin Guy's and Gal's. Do the workouts progressively get harder. I know it's only been 2 days but I finish the workouts although hard, I still feel like I haven't done enough. Are we supposed to throw in cardio everyday as well. Maybe I've just been over training for a long time. Just a question not in a disrespectful way Have surprisingly started off this challenge with 95% accuracy with nutrition & training, so happy with everything and really enjoying it. I have a long way to go in terms of weight loss, so I'm learning to 'trust the process' it's hard, but I'm doing it day by day. I took my measurements this morning and lost 5cm. Scales have gone up 2kg. Not getting disheartened, it's actually made me more determined...but can someone explain that this is normal, and how/when will the weight start to come off?? Is it better to do the reps suggested on the training program at a lighter weight, or go a bit heavier and maybe do less reps? I know there are positives for both but curious what others think? I am pretty sure the answer would be to follow the program and do the reps but had to ask anyhow :) Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 For the Love of Gym - Get After Your Goals- with Michelle Lennon 17:07
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17:07Meet Michelle Lennon - top ten in the July M Challenge. In this episode, you’ll discover: How Michelle changed her training to completely transform her physique over time Tips about getting out of a rut-letting the group fitness lifestyle go Setting snd getting goals Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Schooling the Competition with Adam Tobin 26:55
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26:55Schooling the Competition with Adam Tobin Meet Adam Tobin, one of M Challenge's Top 10 Finalists in the July Challenge! In this episode, you’ll discover: How to balance busy school life and the challenge Enjoying a drink while getting in shape Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Levelling Up with Kristy Carey 22:18
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22:18Meet Kristy Carey - top ten in the July M Challenge. In this episode, you’ll discover: How Kristy got into a training routine and reshaped her entire physique Tips about getting that planning in around a busy lifestyle The importance of finding what works for you Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #95: Spot Enhancement, Fitness Lessons & the Challenge in 2023! 46:16
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46:16Challenge Weekly Show #95: Spot Enhancement, Fitness Lessons & the Challenge in 2023! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update October Finalists announced this week New M Challenge Training Program Community Highlights Are you featured in our Community Highlights? Coaches Corner Coach Nic outlines 6 fitness lessons for the year Coach Steve speaks about the difference between spot reduction and spot enhancement Questions from the Community Becky - Before and afters. Why do some people fake tan and wear heels in after photos? Do these not make transformation less accurate side by side? When is the next 6 week challenge commence? I have struggled to commit to the 12 week challenge for sometime now. I hope that both the 12 week and 6 week challenges can run concurrently in January so I can sign up soon. Hi im new to this page, is it possible to get a rough idea of menu/exercise so I have some idea of what it entails? I have a family of 4 so need to know if it will be affordable and manageable. Thanks I’m going to continue on as I have been for the next couple of weeks. Should I drop my daily calorie allowance? I had been dropping a hundred calories each time we entered the new phase, so should I drop another hundred or stay where I am? I would like to continue losing weight ready to work on some decent muscle in February’s challenge. I was also doing Full Body Physique this round but might swap to Full Body X Program for the next few weeks for a bit of a change too. Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 1000 Steps to the Top 10 with Thomas Suratin 36:04
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36:041000 Steps to the Top 10 with Thomas Suratin Meet Thomas Suratin, one of M Challenge's Top 10 Finalists in the July Challenge! In this episode, you’ll discover: The challenge of maintaining How old habits can creep in Changing your lifestyle with your family Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #94: De-Stress, Dropsets & Giving Back to the Community! 49:27
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49:27Challenge Weekly Show #94: De-Stress, Dropsets & Giving Back to the Community! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Public Voting opens soon! How you can give back to the Fitness Community Community Highlights Are you featured in our Community Highlights? Coaches Corner Coach Nic offers advice on how to de-stress between Challenges Coach Steve gives an overview of dropsets and if you should be doing them Questions from the Community Speed Run Q&A with Coach Steve and Coach Nic! Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Body, Mind and Soul with Brydie Maro 28:59
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28:59Body, Mind and Soul with Brydie Maro Meet Brydie Maro runner up in the July M Challenge. In this episode, you’ll discover: How Brydie found her passion and confidence with weight training How she developed a positive connection with mind, body and soul- interconnected with her training and routine The importance of always knowing yourself and trusting your instincts-and never giving up! Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #93: Online Communities, Nutritional Planning & Fitness Titles! 50:59
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50:59Challenge Weekly Show #93: Online Communities, Nutritional Planning & Fitness Titles! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update What to do when you have sore feet Community Highlights Are you featured in our Community Highlights? Coaches Corner Coach Nic offers advice for those who want to engage with our online communities Coach Steve explains the power of titles and language in your fitness journey Questions from the Community Carley - Hi! I've been losing consistently this challenge at 1% on average each week, and have lost 5kg. I'm on rapid weight loss, and have been consistently doing within 12,000 step mark per day. I would like to aim to continue to lose weight between challenges, however looking for the rate to be closer to 0.3-0.5%. I would like to be a bit more relaxed in between the challenges, but not lose the habits I've been building during these last 2 challenges. If I looked at eating at moderate loss for weekdays, and steady at weekends, this would average out to 1658 per day, which is a deficit of 419 per day. Would this be an ok thing to do, bearing in mind that I won't be as strict on Christmas Day. I'm aiming to go back to rapid weight loss for the next challenge as well. Fletcher - Hey coaches! I'm sorry for asking so many questions about the one subject, just trying to get my head around it! Since the time frame between the two challenges is quite large, and I haven't quite shredded as much as I wanted, should I maintenance for 1-2 weeks after this challenge, then continue the shred until about 1 week before prep week, go maintenance ,then go for that bulking phase? I'm sorry for all these questions!! Lisa - Hi, I’m just after some advice on nutrition. Last week I injured my back and have pinched a nerve which has halted my first ever challenge unfortunately. I have continued following my nutrition plan and managed to keep up with my steps (although I am a lot slower). I am hoping to get to some arm weights later this week however they won’t be as heavy as before but I probably won’t get back to leg weights before the end of this challenge. As I said I have been following my nutrition plan including protein shakes but I have removed the protein bars as I didn’t think I needed them when the only exercise I am doing is walking. Is this the right thing to do? Raj - Hi there, Can I take creatine and acetyl l carnitine together ? Thanks, Rajeet Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Who Are You, Really? with Shaun Theiber 38:29
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38:29Who Are You, Really? with Shaun Theiber Meet Shaun Theiber, one of M Challenge's Top 10 Finalists in the July Challenge! In this episode, you’ll discover: Value setting in Fitness Changing lens The power of now Using exercise as meditation Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #92: Low Carb, Power of Averages & How to Audit Your Fitness Journey! 1:04:35
1:04:35
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1:04:35Challenge Weekly Show #92: Low Carb, Power of Averages & How to Audit Your Fitness Journey! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update How to Audit Your Fitness Journey Community Highlights Are you featured in our Community Highlights? Coaches Corner Coach Nic warns about Low-Carb marketing Coach Steve explains the power of averages Questions from the Community Good morning! Just a quick little question. I lost 3.2kg in the first couple of weeks, the last week I started on melt and crea burn and I’ve gained a kilo despite eating the same and even training more. Am I doing something wrong or is this normal? I have the melt before my morning workout then sip on the crea burn during the day. Thanks! I'm pretty keen to finish up this challenge strong with great results and get into the next phase which I'm very VERY excited for! I've actually been dieting all this year and this was just the final act of the year to end off really strong, with me currently losing 28kg since the start of the year, I'm wanting to do a clean proper bulk for the next 12 week challenge in January to gain some nice size and feel stronger. I'm just wondering if you have any tips for me to do before the next challenge starts? Just wondering if it’s ok to have a protein shake for breakfast and dinner? I'm feeling a little disheartened with the phase 2 check in. My pic looks like I have gone backwards not forwards and the scales haven't changed even though I have stuck to the plan, haven't missed a workout and have only had small slip ups in the diet plan. What am I doing wrong? Any tips to improve over the last 2 weeks of the program Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Next Level Training with Angela Vella 20:34
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20:34Next Level Training with Angela Vella Meet Angela Vella, top ten finalist in the July M Challenge. In this episode, you’ll discover: How Angela aimed for the top ten and achieved this goal How she trained and ate to level up her physique The importance of always setting new benchmarks and goals Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #91: Bench Press, Quantum Entanglement & a Guide to the Party Season! 54:06
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54:06Challenge Weekly Show #91: Bench Press, Quantum Entanglement & a Guide to the Party Season! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 4 Check In M Challenge in 2023 Community Highlights Are you featured in our Community Highlights? Coaches Corner Coach Nic offers advice on the party season Coach Steve talks about how Quantum Entanglement relates to fitness goals Questions from the Community Can I do 2 days training on the same day. And are you able to add exercises you do on a day that you don’t have training in the app. Thanks 🏋️ Help !!!😱😱😱😱 I need help to get rid of my muffin top - Any recommendations on what i must do to get rid of it and start to see some abs happening? Can I use night protein during day? Hi there, What's angle is the best for the incline bench press 60 or 45? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Becoming Bulletproof with Jett Trembath 21:26
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21:26Becoming Bulletproof with Jett Trembath Meet Jett Trembath, M Challenge's 3rd place finalist of the July Challenge! In this episode, you’ll discover: How Jett managed his busy Uni schedule and the Challenge The power of preparation Overcoming injuries Finding resources in others Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
1 Challenge Weekly Show #90: Hummus, Accountability & Pre-Workout Hydration! 58:24
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58:24Challenge Weekly Show #90: Hummus, Accountability & Pre-Workout Hydration! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 2 Check In Coach Steve is on leave Community Highlights Are you featured in our Community Highlights? Coaches Corner Coach Nic talks about the power of accountability Coach Steve talks about pre-workout hydration Questions from the Community Should I keep Intuitive eating ? I tend not to be hungry during the day and so I don’t eat and then I slip up in the evening. Do I try the plan even though I’m not hungry in the morning? Why should I take Creatine? Not sure if this has been asked or anything along the lines. But what is the best way to deal with extra hunger coming up to that time of the month? Should I weight my food raw or cooked? Do you have a question for the Challenge Weekly Show? Ask us a question via this form: Submit a Question to the Challenge Weekly Show Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: https://www.mchallenge.com.au/…
1 Getting Lean & Strong 101 with Grand Champion Jaz Wright 21:36
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21:36Getting Lean & Strong - a guide with Grand Champion Jaz Wright Meet Jaz Wright, M Challenge's first Grand Champion. In this episode, you’ll discover: How Jaz found a love for weight training How much the Challenge means to Jaz (starting with her grandpa years ago) Building relationships with food and training & learning to own your choices How meal prep makes all the difference when working Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge visit: www.maxchallenge.com.au www.maxineschallenge.com.au…
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