The Challenge Podcast: Recent Episodes
thechallengepodcast
Free fitness, training, nutrition, fat loss, and evidence-based health advice to transform your body with Steven Eskaf. Tune in to the latest research, interviews with exercise, diet, and medical professionals, and an entertaining mash-up of best practice and modern science, along with Q&A's and motivational content from the Head Coach of the MAX and Maxine’s Challenge.
Welcome 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/
Welcome 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/
Welcome 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/
Welcome 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/
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 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/
Welcome 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.
Welcome 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.
RISE 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/
RISE 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/
RISE 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/
RISE 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/
RISE 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/
RISE 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/
RISE 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/
RISE 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/
RISE 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/
RISE 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/
RISE 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/
Challenge 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 ShowConnect 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/
Challenge 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 ShowConnect 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/
Coaches 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/
Challenge 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 ShowConnect 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/
Coaches 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/
Challenge 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 ShowConnect 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/
Coaches 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/
Challenge Weekly Show 106: Doritos, Motivation & Lifting BeltsWelcome 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 ShowConnect 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/
Coaches Corner #10: F.A.I.L. & FrictionWelcome 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/
Transforming 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
Challenge Weekly Show 105: Weight Gain, Anabolic Window & ExpectationsWelcome 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 ShowConnect 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/
Coaches 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/
Challenge 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 ShowConnect 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/
Coaches 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/
Finding Inspiration with Michael LucasMeet 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
Challenge 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 ShowConnect 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/
Coaches 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/
More Calories for a Better Physique With Carmen WoodenburgMeet 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
Challenge 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 ShowConnect 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/
Coaches 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/
The Three-peat with Tim CoakleyMeet 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
Challenge 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 ShowConnect 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/
Coaches 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/
Meet 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
Challenge 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 ShowConnect 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/
Coaches 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/
The Rules of Body Transformation with Grand Champion James GodfreyMeet 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
Challenge 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 ShowConnect 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/
Coaches 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/
Meet 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
Challenge 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 ShowConnect 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/
Coaches 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/
Challenge 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 ShowConnect 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/
Coaches 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/
Meet 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
Challenge 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 ShowConnect 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/
Meet 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
Meet 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
Schooling the Competition with Adam TobinMeet 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
Meet 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
Challenge 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 ShowConnect 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/
1000 Steps to the Top 10 with Thomas SuratinMeet 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
Challenge 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 ShowConnect 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/
Body, Mind and Soul with Brydie MaroMeet 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
Challenge 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/
Who 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
Challenge 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/
Next 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
Challenge 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/
Becoming 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
Challenge 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/
Getting 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
Challenge 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/
Running to the Top with Grand Champion Dimitrios Deske Meet Dimitrios Deske, M Challenge's first Grand Champion.
In this episode, you’ll discover: * How Dimitrios fell in love with running * Progressing cardio training * Building relationships with food and training * How to overcome challenges around work, home and social lives
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
Challenge Weekly Show #88: Meal Prep, Fasting & How to Get Your Dog to Lose Weight! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The Challenge has begun!
- Goals & Expectations
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about how to build your meals
- Coach Steve talks about how to get your dog to lose weight
Questions from the Community
- Hey everyone 🙋♀️ If swapping out the automatic meals for alternative recipes, is it only the calories that need to remain the same? Or the macros as well?
- Hi - just wondering if you recommend doing fasting over the 6weeks (ie skip breakie)? Thanks
- Hi I’m just wanting to clarify my calorie count. My goal is to build muscle and lose a couple of kilos of body fat so my weight as such may not change that much. When completing the questions I’m unsure which way on the scale I should go. Lose weight which gives me approx 1800 cals then Maintain approx 2700 cals. This is my 3rd challenge and previously did the “get strong” programs. Help please
- Hi, I generally have a morning coffee (latte or long black) and the nutrition plan advises having max shred in the morning with breakfast, during the day the meal plan also advises having more shred max cookies and another max shred protein shake. Is this to much caffeine for daily intake? And what could substitute the different shred protein/bars? Thank you
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/
Challenge Weekly Show #87: Cardio, Insulin Resistance & Prep Week! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Prep Week has begun!
- What should you be doing in prep week?
- Coach Steve & Coach Nic offer their M6 tips
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about the lack of cardio in the M Challenge Training programs
- Coach Steve talks about fighting gym anxiety
Questions from the Community
- Hi, this will be my first challenge and listening to the podcasts I know that steps are a big part of training. I enjoy walking but also love my spin bike. If I keep my heart rate in LISS (similar to walking rate) would I be able to incorporate the spin bike into my program and still get good results?
- Hi team, excited to get going with the 6 week challenge. I am working on lowering my insulin resistance so will choose low GI carbs in my nutrition plan, will this effect any results or only increase health benefits throughout the challenge?
- Hi, I am starting the 24 October challenge. I am planning to do all my workouts at home. Is this possible. What equipment will I need? I don’t have a home gym. Thanks
- So I signed up for the 6 week challenge a couple of weeks ago, but I've found out that I am 5 weeks pregnant. Could you provide some advise on what to do with the challenge? Are there options to do a modified challenge that I can organise during prep week?
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/
Challenge Weekly Show #86: Thought Patterns, Bar Pads & Menopause! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- M6 are now open - join today: https://register.mchallenge.com.au/
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about overriding thought patterns
- Coach Steve talks about when to use a bar pad
Questions from the Community
- Hi everyone, Is anyone doing the 6 week bikini challenge? Can someone tell me a bit more about it and whats involved? Its been a few years since I've completed a maxines challenge, but definitely think i need to come back!
- Hi, I am currently in the process of weaning my daughter off of breastfeeds and I only feed her of a night time. I was wondering if it would still be okay to use the general protein shake as well as the sip n burn but avoid the night protein? Thanks in advance
- Menopause question.... how have all the ladies in Peri Menopause found the program.... weight loss results in particular.
- Hi guys, I work away FIFO and fly out to site next week. This next challenge starts on the 24th when I’m up on site and I would like to have everything up there to be able to hit the ground running, so is it possible if you could let me know what supplements, foods I will need to purchase prior to me leaving for work? I would appreciate this as I would just like to be prepared, as not always on site camps do they have everything you require for quality training nutrition.
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/
Challenge Weekly Show #85: Perfection, Expectations & Rest! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The competition experience
- Key dates
- M6 are now open - join today: https://register.mchallenge.com.au/
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about how it's ok to rest
- Coach Steve talks about expectations for busy humans
Questions from the Community
- Are the recipes broken down into protein/energy/fruit, etc or do we have to guess
- Hey guys, I’ve been unwell for the past week and have been unable to complete workouts and nutrition went out the window. I started at 101.5kg and was down to 90.5kg. Since falling ill I’ve gained 2.5kg. Do you think the weight increase could be fluid storage?
- Hey coaches Just ending this challenge. I’ve put on a stack of muscle and lost 16 kgs. I’m up to maintenance and would like to continue muscle growth. My question is what training program should I do? I was doing m plus advance this challenge. Do I stick this and go back to sessions 1 and 2 or choose a different training program?
- Do you guys take creatine pre workout and post workout? Or only pre?
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/
Challenge Weekly Show #84: Peak Week, Pacing & Podcasts! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Peak Week Strategies
- M6 are now open - join today: https://register.mchallenge.com.au/
- What's new for the M Challenge?
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talk about her favourite podcasts and YouTube Channels
- Coach Steve talks about pacing
Questions from the Community
- I’ve got a question to ask has anyone who has not taken any supplements what do over throughout their challenges, did you get results? I didn’t take any this morning as I need to try and settle my stomach, I had some orange juice before my workout instead today and drank water throughout, what are some of your go-to no supplements for your workout or during your workout?
- Does it matter when you eat your calories?
- Has anyone had a series of challenges where you just didn't make any progress? I can't seem to find the right plan to make progress. Any advice is appreciated
- Is there a deload training program and nutrition program to slowly increase our daily intake back up to maintenance calories (on a weight loss program) to avoid gaining fat post the challenge?
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/
Challenge Weekly Show #83: Dopamine, Minimalist Training & Nutrition for Weight Loss! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Tips for Final Photo
- October 6-Week Challenge Update
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about dopamine and goals
- Coach Steve talks about minimalist training
Questions from the Community
- Does how you perform the steps have any impact on your fat loss? For example is it better to do the steps altogether or spend over the day? I ask because i still haven't had much fat loss and trying to find out why. My steps are usually completed over my work shift and have for years
- Hi, I’m curious to understand the breakdown of food- we have the macros and a calorie allowance, but does it matter where the calories come from excluding the nutritional benefits. Do we just aim to eat the calories ultimately? Obviously the mix benefits the nutrition value to our bodies and certainly will help fuel us better… I’m just curious and learning
- Hi, I'm really looking forward to booking in for the 6 week program coming up! I'd really like to know what options to choose to lose weight. This challenge I've chosen rapid weight loss and advanced for the physique, 4 days per week. I'm lifting as heavy as I can each set, and to failure. Should I do the same in the next challenge?
- Hi team, question over pre-workout. I’ve just ran out of pre workout, and curious your thoughts. Should I get more and deload after week 12 for 2 weeks or deload now - given I’ve run out?
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/
Challenge Weekly Show #82: Responsibility, Gym Rituals & Slowing Down to Grow! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- October 6-Week Challenge Update
- Key Dates
- Merchandise Store
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about Gym Rituals
- Coach Steve explains that "if you’re not slowing down, you’re not growing"
Questions from the Community
- BB Deficit Deads - What is meant to be achieved by using the deficit?
- Unsure if I should cut calories further. My goal is weight loss but to date have only lost 400 grams in 8 weeks. Training has been on point missed 4 sessions in 8 weeks. At least 10000 steps and nutrition 95% with allowing myself 2 glasses of wine Friday and Sunday. I feel much more energetic and my clothes are feeling more comfortable but with the huge change in activity and nutrition I was expecting more weight loss. Started at 87.8 kg and 1500 cal now down to 1300 should I drop it further or hang in there. I keep waiting for the whoosh but maybe I am dreaming
- For those that have completed a challenge from home, what equipment do you recommend for a home gym?I have recently moved interstate to a beautiful (small) town & there’s no gym. Grateful for any advice. TYIA.
- I have a hard time keeping a regular gym schedule. Should I make up my training whenever I can, or is it important to complete the workouts in a particular order?
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/
Challenge Weekly Show #81: Diet Fatigue, F.A.I.L. & Inter-Set Stretching! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Phase 2 Check-In
- The Power of Language
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about fear of failure
- Coach Steve talks about inter-set stretching
Questions from the Community
- Hi Coaches The last 4 weeks my caloric intake has been 1787 and i have really started to struggle with side effects such as sleeplessness, fatigue, anxiety and moodiness. I know that these are expected side effects of calorie restrictions. My concern is that my caloric intake is due to drop to just over 1600 on Monday and that this is going to be way too low for me to maintain. So my question is this. Should I just stick to this path based on my starting weight and activity level? Or should I re-input my data as my current weight and activity increase to high? This will no doubt increase my caloric intake. Will this halt my progress? Which direction should I go? Thanks
- I am feeling a bit wobbly with my food and would love some advice, please. I have been on point with my nutrition and staying within my calories (1312) but the last couple of days I feel like I need a day to eat whatever I want without counting calories, just for one day. Should I give in, do this, reset, refocus, and keep going? #caloriecounting
- Just wondering what I’m doing wrong. I have never seem to lose weight in my inner thighs. What can I do to change this?
- Hi Coaches, I'm wondering if the rep ranges for the unilateral exercises are per side or total reps? I've been doing per side. 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 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/
Challenge Weekly Show #80: Getting Lean, Meal Variety & Winning the Next Quarter! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Phase 2 Check-In
- The side effects of getting lean
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about winning the next quarter
- Coach Steve talks meal variety
Questions from the Community
- Help, I’m struggling to stick to the program and have been since week 5. What do I do? I’m also feeling uninspired by the food
- Hi there, I am getting a cramp in my lower stomach while doing crunches. Is that normal?
- While doing lat pulldowns, my body feels good. My lats and everything else are engaged and working but my forearms burn after about 10 reps. Am I doing something wrong?
- How much can subclinical hypothyroidism hamper your fat loss? I have done a few challenges now and I can't budge the weight much at all (3-4kg max in a challenege). I am on moderate loss and getting stronger as I am going up weights. I stay in caloric target and have watched my protein intake. Water is good. My nutrition is not 100% but damn close and 100% better than before. Photos show a little tiny bit of change but it is very hard to keep a positive mindset and keep up the good habits when there is very little to show for it, time after time. Any advice would be greatly appreciated
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/
Challenge Weekly Show #79: Rest Between Sets, Living to Train & Training Reflections! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- What we can learn from toddlers
- Chemist Warehouse Sale
- Lifestyle audits
- Coaches quiz: what have you learned over the past 12 months?
Community Highlights
- Are you featured in our Community Highlights?
- Donate to Jake's cause: https://challenge.fundraise.kidshelpline.com.au/page/JakeMalby?fbclid=IwAR2sROtfdiK7lWfOwPo82U_RMnDcAndHLtTc_qFoMIDpRCshSLAe-ogoZe8&fs=e&s=cl
Coaches Corner
- Coach Nic talks about training to live - not living to train
- Coach Steve talks about rest between sets
Questions from the Community
- Hi all, On Sunday I woke with flu-like symptoms. I am still able to function however I have zero energy. I am wondering if I should just skip training for a couple of days until I'm feeling strong again? Will training potentially extend my sickness or will training positively affect the recovery period? Thanks Chris
- Hi team, Haven’t posted in a while and thought I would ask you take on something. I’m getting a lot of vids on Facebook etc on weight lifting and a question came up from me. When doing dumbbell work on chest/shoulders etc, should I press the dumbbells and connect them at the peak of the press? Lots of chatter online and from other gym go’ers that it’s a cheat move to add ‘rest’ at the peak. Thoughts and advice?
- I always feel like a goose when trying to take my progress shots. And I know my physique has improved quite a bit but on some occasions I can't get the camera to quite accurately reflect my progress even when I try to replicate the exact conditions of the previous photo. Any tips? Eg are there certain postures that might better reflect our hard work... eg tip our hips, breathe in? Flex or not? Position of the camera? Natural v artificial light? And where should we put our arms for the back and side photos? Thanks coaches
- I‘ve always been taught that calories come from Fat, Protein & Carbs. So that’s how I track. So when I look at this, to me “per serve” should only be 1.6 calories - but the label states 24 calories? How can it be so far out? There is literally nothing else on the label to add to macros besides sodium, which doesn’t track as calories. I don’t mind being a few calories out - but this is excessive. For the record - a serving size is 30ml. To me, 24 calories in 30 ml is rather high?
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/
Challenge Weekly Show #78: Fit-parison, Creating Friction & Training Checklists! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Coach Steve gives a public service announcement
- Training Checklist for improving your approach to training
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about Fit-parison
- Coach Steve offers tips on creating and removing Friction
Questions from the Community
- I feel guilty as did not follow the menu today due to health testing. I ate chocolate. Feeling down not sure if to quit or keep trying to move forward?
- Just wondering whether some exercises should be > 3 sets? Previous programs have increased volume from 3 to 4 sets for the first few exercises, but I haven't seen that in this program. Thanks
- I’ve lost 2kg according to the scales but that goes up and down daily and the only place on my body that has gotten smaller is my chest
I have been super careful with my workouts and my weights have increased but I will be honest and say after my elbow started to play up I went back 30kg on my deadlifts so that I don’t antagonise it.
I’ve made sure to get my 10,000 steps daily and to drink at least 2L of water, while doing gym workouts 4 days a week.
My nutrition hasn’t been perfect, there has definitely been slips and shortcuts taken as I struggle to keep up with cooking for my family and then eating healthy for me - turns out I don’t like reheated food
What can I do? * Just curious, I've been on a calorie intake of around 1380 per day and lost around 5kg over 4 weeks. Why does the calorie intake decrease in week 5 and then again later in challange? Just trying to understand the logic. I would have thought that as the fat was removed around week 8 we might move into a muscle build phase with a higher calorie intake? Would appreciate iate some guidance here.
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/
Challenge Weekly Show #77: Fitfluencers, Lifting Belts & Lion's Gate! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Phase 1 Check-In is still open!
- Reflecting on your journey
- The 5 steps to overcoming a plateau
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about Fitfluencer
- Coach Steve outlines how weight lifting belts
Questions from the Community
- I feel like I've lost 2 weeks as I've been sick ugh. Getting back on track, gym this morning. Nutrition I'm actually struggling to hit my macros as my appetite isn't where it usually is plus I'm getting heaps of indigestion from supplements. Any tips?
- I eat dinner at 5 pm with a young family and find most nights at around 8 pm I have a huge craving for chocolate. I eat all the foods on my plan for the day. Any suggestions?
- I wanted to know if I’ve already plateaued with what I’m currently doing. Should I be doing anything differently? Should I be changing up my exercise program? I’m working on my sleep to get more and better quality. Thank you in advance for your advice and support.
- I find it hard to train 4 x days some weeks with work and family commitments. What impact does it have on your progress if you train 3 days instead of 4? Do you have any other advice to add to get the most out of your 3 days of training? 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/
Challenge Weekly Show #76: Fitness Preachers, Scale Weight & Competing! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Phase 1 Check In
- App Updates
- Click here to tell us what food you'd like to see in the Food Database: https://forms.gle/TnhJcaTKsqei4hwk8
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about Fitness Preachers
- Coach Steve speaks about tracking progress and scale weight
Questions from the Community
- Hi fit fam challengers, I’m heading away for work and am looking for any tips and tricks for sticking to nutrition plan (lunch and dinner mostly) while staying away from home. I’ll have a studio apartment with basic kitchenette (fridge, microwave and a small stove).
- I was under the the impression that you should do the large body group/compound exercises and high load/low rep exercises at the start of the workout to reduce effects of fatigue on form. Or is that another outdated myth?
- It's amazing how quickly the kilojoules add up from finishing off my toddlers leftovers! Just wondering if we can have an option in set-up to set to kilojoules instead of calories?
- I've developed tendinitis in my elbow after some heavy yard work. The exercises that aggravate it are any biceps and chest exercise. So I've been avoiding them and focussing on legs and doing light weights on back, shoulders and triceps. My question is, from a biomechanical point of view, is it detrimental to omit body parts for a long period? Is it likely to lead to muscle imbalances? For example, training back but not chest, or triceps but not biceps? 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 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/
Challenge Weekly Show #75: Swimming, Squat Philosophy & Tips for a Bigger Back! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 3 Tips
- App Updates
- Should you be swimming?
- Have you joined our Facebook Social Hub?
- Click here to tell us what food you'd like to see in the Food Database: https://forms.gle/TnhJcaTKsqei4hwk8
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic speaks about what squats can teach you about life
- Coach Steve offers tips for a better row + pulldown
Questions from the Community
- Hi Any recommendations for tiredness as I suffer daily feeling sleepy Also what to do if consumed chocolate while following the plan. Should I restart from day one ??? Needing some information please
- Hi I’m just wanting to find out how do I know the right amount of fats , carbs and proteins I need through out the day ? I feel I’m somewhat ok with the intake of calories but I want to find out more of what I need per limit per day
- Does pre workout make a big difference to your weight loss when training or is it simply there to help with muscle gains and energy
- Are we aiming to complete the higher rep range first at a particular load before knowing we are ready to move up in load? Eg. if my current squat rep range is 5-10 and I’m doing 7 well but my 8th rep feels like my form will fail, should I keep this load until I can complete 10 reps before I increase? I would then start at 5 reps on the new load.
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/
Challenge Weekly Show #74: Pre-Workout Nutrition, Fit-Sanity & Calories vs Macros! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 2 Tips
- App Updates
- Planning for low periods of motivation
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic speaks about Fit-Sanity and eating out at restaurants
- Coach Steve speaks on tracking calories vs tracking macros
Questions from the Community
- What does everyone carry their prepped food in each day? I eventually want a Mealami, but given the price, it will be a Xmas present. Plastic bags look tacky, shopping bags are too big, and I haven’t found an insulated lunchbox that is big enough for an adult. I have maybe 1 handbag that would be big enough, but I don’t want food & drink containers in with my personal items
- Hi everyone, I have a coffee around 07:30 on my training days. Then I train around 09:30. I don’t eat before I train. Should I? If so what?
- What’s something I can add to my daily water bottle to just give it a bit of flavour, lol?
- Hopefully, someone can shed some light on this for me. I completed two workouts today (cardio and weights) as a result of this I have been starving all day. Is it OK to sometimes consume a little more on a big training day or just keep to my 2450 a day limit? I'm trying to shed as much fat as possible during the challenge. My watch says an extra 1000 burned however I'm sure that's not very accurate. Thanks, team
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/
Carb Cycling and Ramadan with Ricky Mulyono Meet Ricky Mulyono, one of Max's Top 10 finalists of the January Challenge.
In this episode, you’ll discover: * Ricky's story on why he rejoined the Challenge * How he manipulated his training and diet to make the top 10 for the second time * Overview of Carb Cycling * Strategies to complete the Challenge through Ramadan
Connect with Ricky on Instagram @eat.train.trade
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/
Challenge Weekly Show #73: All-or-Nothing Mindsets, Understanding Numbers & Step Parties! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 1 advice!
- Managing expectations
- Tips for your Start Photo
- Leave anonymous feedback here: https://forms.gle/KSZcbfLzsyU68bcv7
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic offers tips to avoid catastrophic thinking
- Coach Steve talks about the problem with mixing emotions with numbers that we don't understand
Questions from the Community
- How do I ‘pimp up’ my meals?
- So my question is - what are people's thoughts on muscle memory? A real thing or just something that helps people like me get re-motivated!
- How am I meant to back up my Lower body today when I still can’t sit on the toilet without using the walls from Monday!
- Hi, my day 1 says, Bench 3 x 5-10, should I aim to go heavy ie; 5, or lighter, ie; 10? They're 2 pretty distinct rep ranges
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/
Developing An Unstoppable Mindset with Joanne Sadler Meet Maxine’s Challenge Top Ten Finalist Joanne Sadler.
In this episode you’ll discover-
- How to centre your mindset to reach your goals
- Ways to find time for yourself as a busy mum
- What is important to make a change and finish In the top ten
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @m.challenge.official
For more information about the Challenge visit:
www.mchallenge.com.au
Challenge Weekly Show #72: Junk Volume, Time Off & Prep Week Advice! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Prep Week Advice!
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic explains how life can change priorities and getting in to the gym
- Coach Steve talks about Junk Volume
Questions from the Community
- Any tips to make you get up out of bed in the morning… I have clothes ready, all set to go- alarm goes off and nope I’m staying under the doona this clearly won’t get me through a challenge
- I'm taking the leap and joining one of my local gyms! I was going to do the challenge from home but I think I'll really benefit from changing things up and being able to use all the fancy equipment. I'll likely still do one day a week at home. Are there instructional videos on the app? Is the bulk of the program using gym machines (I'd be looking at doing the M Classic)?
- Love your feedback, before I sign up can you give some insight into how many days training p/ week? Food guide/ Maxine supplements? What type of training etc? I’m looking to lose 10kgs, tone up and be Bikini ready for our Fiji holiday in October!! It definitely looks possible with the amazing transformations!
- Creatine my coach said load up Rohrer times a day, your thoughts?
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/
Building a Foundation of Knowledge with Nathan Sing Meet Nathan Sing, one of Max's Top 10 finalists of the January Challenge.
In this episode, you’ll discover: * Nathan's story on why he rejoined the Challenge * Using the Challenge as an education platform * How a scare from the doctor's office kicked off a fitness journey * Starting a training program from a low health level * Applying autoregulation to the Challenge * The importance of accountability
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/
Challenge Weekly Show #71: Anti-Goals, Family-Friendly Meals & Anabolism vs Catabolism! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Coach Steve's C-19 Update
- App updates
- M Challenge Training Program Overview
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic's top 5 easy, family-friendly meals
- Coach Steve talks about the Anti-Goal
Questions from the Community
- Hi guys, excited to sign up and a newbie. Wondering if anyone has any tips and advice? Particularly preparation for the challenge before it starts. I'm a runner mainly and haven't done a lot of gym work. TIA.
- Hi Guys, I'm hoping to do this next challenge coming up but have a torn rotator cuff in my right shoulder as well as Arthritis and Bursitis according to the ultrasound and xrays and have a really hard time doing any shoulder work as after a few days I can barely lift my arm because of it so was wondering if the exercises would be suited to my injury or we could incorporate different exercises as i don't want to start this and have to stop after a couple of weeks as i can't lift my arm anymore. Any help would be greatly appreciated
- If I join the challenge what would I need at home to do the exercises?
- Just wondering if anyone uses muscle chef meals for lunch. And have they had good results. While using them. Or is it best to try cook meals. Just got some in the freezer. Enough for two weeks. Would that be ok? Cheers?
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/
Challenge Weekly Show #70: Body Composition, Where to Start & Managing our Inner Adult and Toddler! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- M Challenge program update
- Challenges that we’ve resolved
- Features we're working on
- App troubleshooting tips
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic offers tips for body composition goals
- Coach Steve explains the Inner Adult and Toddler
Questions from the Community
- I just want to drop ten kilos, I don’t want to overcomplicate it - where do I start?
- My shift times can be ridiculously long and I find I easily go half a day without even thinking about food. When I leave work I automatically feel hungry and so I generally gravitate toward the poor choices - fast, high fat and bad carbs or worse sugar to get me through until I can cook something Does anyone have any ideas on how to retrain my brain to eat regularly (within portion) and not feel sick or heavy?
- What’s the role of steps and NEAT when you are eating in a surplus and trying to gain weight+muscle. Are they still an as high priority as when you’re eating in a deficit to lose weight?
- Any insight into the correct range of motion? I typically range my motion to parallels, for example, on bench press I go down until my elbows are in line with my chest, not down until the bar hits my chest. What’s the best approach?
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/
Being Social on a Diet with Matt Wells Meet Matt Wells, one of Max's Top 10 finalists of the January Challenge.
In this episode, you’ll discover: * Matt's story on why he joined the Challenge * How to complete the Challenge with your partner * Getting the family involved with meal prep * Overcoming a sedentary job * Tips for overcoming social situations while dieting
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:
https://www.mchallenge.com.au/
Challenge Weekly Show #69: Mum Hacks, Nutritional Periodisation & Machines vs Free Weights! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- M Challenge program update
- Walkthrough of the M Challenge features
Non-Scale Victories
- What are NSVs?
- Coach Nic shares stories about her weekend away
- Coach Steve shares an app NSV
Coaches Corner
- Coach Nic speaks about 5 tips to improve your well-being as a parent
- Coach Steve explains nutritional periodisation
Questions from the Community
- Do you stick to the plan as written, or do your own thing?
- How much protein should I consume per meal?
- What are the best ab exercises?
- When are machines better than free weights?
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/
Meet our January Maxine’s Runner Up Jen Wo
In this episode you will discover
- How navigating the Challenge with a very busy family life requires organisation, preparation and communication
- The bigger picture - getting your body and identity back after a huge journey with pregnancy and infertility
- How to get the physique you’ve always dreamed of by getting up early and getting after it!
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #68: Falling Off the Wagon, Macros & Ketosis! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- M Challenge program update
- What will you have access to when you download the app?
- What does the Forum look like?
Non-Scale Victories
- What are NSVs?
- Coach Nic shares her new Hip Thrust PB
- Coach Steve shares a secret
Coaches Corner
- Coach Nic speaks about what to do if you "fall off the wagon"
- Coach Steve explains the basics of macronutrients
Questions from the Community
- Does intermittent fasting work for weight loss?
- What is insulin resistance?
- I’m afraid to lift weights as I think I’ll get injured - where do I start?
- How do I get into Ketosis?
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/
From the Home Gym to the Commercial Gym with Benson Trembath Meet Benson Trembath, Max's 2nd place finalist of the January Challenge.
In this episode, you’ll discover: * Benson's story on why he joined the Challenge * How Benson overcame COVID, floods and multiple injuries to complete the Challenge * Fitness and physical hobbies as core values * Transitioning from a home gym to a commercial gym * Developing systems to stay consistent with diet and exercise
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
Challenge Weekly Show #67: Trusting Your Instincts, Understanding Calories & Gluconeogenesis! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- M Challenge program update
- What is the Steps Leaderboard?
- What does the Meal Plan look like?
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic speaks about trusting your instincts
- Coach Steve explains the basics of calories
Questions from the Community
- How do I get my motivation back?
- Is there any way to tell if I’m going to get injured?
- What’s the difference between Maxine's Sip n Burn and Maxine's Melt?
- What is gluconeogenisis?
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/
Habit Hacks to Transform Your Physique and Win the Challenge with Johllene Elson.
Meet our January Maxine’s Challenge Winner Johllene Elson
In this episode you will discover
- How important those steps are for getting to the next level
- Why connecting with the Challenge Community helps accountability
- How to get the physique you’ve always dreamed of by following what is prescribed to you - no more, no less
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #66: Eating Back Calories, Positional Hypertrophy & Clean Eating! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- M Challenge program update
- When can I download the app?
- When does the Winter Challenge start?
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic speaks about eating back calories
- Coach Steve explains positional and regional hypertrophy
Questions from the Community
- I eat ‘clean’ every single day but I can’t lose weight. Why?
- Do I need to train more for better results?
- Why are steps so important?
- Should a beginner focus on strength or hypertrophy first?
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/
Being Honest with Yourself with Grand Champion Howard Goodes Meet Howard Goodes, Max's Grand Champion of the January Challenge.
In this episode, you’ll discover: * Howard's story on why he joined the Challenge * Building relationships with exercise * How to overcome challenges around work, home and social lives * The power of lifting lightweights * Building a foundation by nailing the technique first
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
Challenge Weekly Show #65: Menopause, Kids Lifting Weights and Resistance & Strength Profiles! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Strategies for in-between Challenges
- M Challenge program update
- Maxine's Burn Bars and Cookies are now at Coles
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic explains menopause and its effect on training & losing body fat
- Coach Steve explains matching resistance & strength profiles
Questions from the Community
- Is it ok for kids to lift weights?
- What is the minimum amount of training I can do to build muscle?
- Why can some people eat whatever they want and stay skinny?
- What do fat burners do?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #64: Vision Boards, Accountability & Mind Muscle Connection! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Awards Night Recap
- Planning time between Challenges
- Keeping yourself accountable
Non-Scale Victories
- Are you featured in our #NSVs?
Coaches Corner
- Coach Nic explains how to develop a vision board
- Coach Steve explains how to maximise the Mind Muscle Connection
Questions from the Community
- What's the difference between Maxine's Burn and Maxine's Night? Can I have the Night during the day?
- I only have 30 minutes to workout, what should I focus on?
- I've finished the challenge, and my goal now is to do a comp, what steps should I take?
- What training program should I follow for building muscle?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #63: Fitness Identities, Shakespeare & the Overload Principle! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The January Challenge has finished!
- Important Dates
- M Challenge Update
Non-Scale Victories
- Are you featured in our #NSVs?
Coaches Corner
- Coach Nic talks about the Fitness Identity
- Coach Steve explains the Overload Principle
Questions from the Community
- What’s the definition of an ‘athlete’?
- Can someone tell me the real difference between advanced ‘tone and shape’ and ‘get strong’? If you’ve done them both which was better and why?
- Why does the Deload template have a two-week option?
- How do I know what calories and macros to follow for maintenance?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #62: Long-Term Success, Dopamine & Stretch-Mediated Hypertrophy! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The January Challenge has finished!
- Important Dates
- M Challenge Update
Non-Scale Victories
- Are you featured in our #NSVs?
Coaches Corner
- Coach Nic speaks about turning Challenge knowledge into long term success
- Coach Steve speaks about stretch-mediated hypertrophy
Questions from the Community
M Challenge Speed Round
- Will the next Challenge be 6 weeks or 12 weeks?
- Will the Training be HIIT style training, or bodybuilding style training?
- Can I customise my Nutrition Plan?
- Do I have to download the App?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #61: Punishment and Rewards, Long Term Goals & Maintenance Training! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 12 Update
- Important Dates
- M Challenge Update
Non-Scale Victories
- Are you featured in our #NSVs?
Coaches Corner
- Coach Nic speaks about setting new goals
- Coach Steve talks about Rewards and Punishment Systems
Questions from the Community
- Can I do ‘maintenance’ training, and what would that look like?
- Is carb cycling any benefit for Tone and Shape? If yes, what would be the % of carbs when having a higher carb day. Or should I concentrate on the timing of carbs on a daily basis with my workouts?
- I’m thinking about doing my cert 4 in fitness, do you have any advice on where to start?
- How bad would it be if I took some time off from training inbetween Challenges? Would I lose all my progress?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #60: Fitness Recognition, Supersets & Chocolate for Easter! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 11 Update
- The end of the Challenge is near!
- Awards Night May 6th
- What do I do in-between Challenges?
- Top 3 tips to maintain your results after the Challenge
- M Challenge Update
Non-Scale Victories
- Are you featured in our #NSVs?
Coaches Corner
- Coach Nic speaks about recognition for your efforts in fitness
- Coach Steve breaks down Supersets
Questions from the Community
- Do you record your weight including the bar or without?
- I see people online squat all the way to the bottom and it hurts my knees when I do that, what can I do instead?
- Could I have an Easter egg while on the Challenge? Does it matter if it’s dark, white or milk chocolate?
- I want to have big arms and I do lots of curls but they aren't growing, any advice?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #59: Rest Times, Vacuum Abs & The Best and Worst Fitness Advice! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 10 Update
- Challenge Principles
- M Challenge Update
- Tips for the last 3 weeks of the Challenge
Non-Scale Victories
- Are you featured in our #NSVs?
Coaches Corner
- Coach Nic offers the best and worst she's ever received
- Coach Steve gives you the low down on rest times
Questions from the Community
- I see lots of different ab exercises online, do I really need to do all of them? Which ones are the best ones for a 6-pack?
- Advice with pre workout. I train in the morning, and taking pre-work out makes me feel so gross. I feel fine once I go home and eat, but 4.30am is a bit early for food. I don’t have a problem if I train in the arvo, but training then isn’t convenient for me.
- I would love some suggestions on how I can get back into exercise after covid. I had covid a few weeks ago. Since then I have been unable to exercise. A gentle 15 minute walk is painful for my lungs and takes an hour to recover from. Can anyone suggest what type of exercises I might be able to do? I don't want to lose more strength by sitting on the couch for another couple of weeks but also know that my program will be impossible for me at this stage.
- I was going very well for the first four weeks but then got shingles which knocked me around and sadly I was unable to train for the last four weeks due to pain. Finally feeling better and really want to continue on but wondering if I should starts from week 5 or 9 to get the most out 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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #58: Final Photos, Peak Week Strategies & Weeks 9-12 of the January Challenge! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 9 Update
- Transitioning into the final phase of the Challenge
- Week 8 Check-in Winners
Non-Scale Victories
- Are you featured in our #NSVs?
Coaches Corner
- Coach Nic offers tips for your Final Photos
- Coach Steve speaks about Peak Week Strategies
Questions from the Community
- Ideas, please!! Both my husband and I work long hours without access to a fridge or microwave, cooler bags with ice packs are great..within limits! With no designated lunch break, sometimes the meal just isn’t worth the risk by the time we get around to eating it. We take ‘snacks’ (nuts, fruit, rice cakes, protein bars etc) for on the run when we can eat, really looking for some ideas on something that will feel a little more substantial and will last the day. Would love to hear your ideas!
- Over the next two weeks where my resistance training reduces, do I stick with maintenance calories and change my macros? Like do I need so much protein when I am now only doing weights twice a week? And what should my carbs and fat intake be? My daily step count is around 10000-13000. Do I just stick to the template and go into that final 4-week, even though my activity has changed?
- Should I be worried about not losing weight on tone and shape? Only lost 1.5kgs in 8 weeks Measurements less and strength increasing. 90% food and training compliant. Steps average 10000 daily. Iron levels up. Any advice?
- Wondering if it would be challenge approved to include a splash or two of white wine when cooking? Say making pasta sauce etc, I’m aware alcohol evaporates when cooking with it but unsure how the calories change or if they evaporate somewhat 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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Meet Gin Eastop- second runner up in our November Challenge.
- In this episode, you’ll discover:
• How to set a routine for success • Why training makes you better all-round • How to love your gym time • About how to an inspiration for others to start their fitness journey
Connect
Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #57: Stubborn Body Fat, Meal Variety & Powerlifting Meet Recap! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 8 Update
- Reflecting on your goals
- Developing new goals
- M Challenge Update
- Coach Steve's Powerlifting Meet recap
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic speaks about stubborn body fat
- Coach Steve speaks about meal variety for body composition changes
Questions from the Community
- How many “steps” is a stationary bike ride equivalent to? Pretty miffed that 30-40 mins on the spin bike at about 140bpm HR doesn’t equate to any steps
- Do you still consume as many protein shakes as the nutrition plan advises if you’re not training daily? I feel like it’s a lot of processed protein to be consuming when my body might not need it until I hit the gym again later in the week.
- Ideas on how to ramp up my metabolism? Mine has always been a slow burn, which is ok.
- Why wear knee sleeves when squatting?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Eat, Train, Trade with Ricky Mulyono Meet Ricky Mulyono, one of Max's Top 10 finalists of the November 6 week Challenge.
In this episode, you’ll discover: * The value of time * Managing priorities with family * Push and pull with motivation * How bad habits can creep in * Tips to maintaining the bodybuilding lifestyle * The importance of accountability to achieve your goal
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #56: Intrinsic Motivation, Getting Over Slumps & How to Break a Giraffe Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 7 Update
- Tips for managing the weeks 5-8 slump
- What is super-compensation?
- Coach Steve's Powerlifting Meet prep
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic speaks about motivation vs discipline
- Coach Steve explains how injuries happen
Questions from the Community
- Is it better to stay under your calorie count but only have about half the protein suggested and carbs are pretty smack on, or go just over the calories (less than 100 calories over) to get a lot closer to my protein goal (about 3/4 of my protein goal, carbs only just over)?
- I got a WHOOP band last week and now that it is calibrated, it is telling me I should increase my strain (measured as the time your HR spends at an elevated level). Should I increase my load and step up to the intermediate training program?
- I don’t want to lose any more weight and want to build muscle. Would you recommend that I move to the muscle gain nutrition plan to try to limit my training at work to try to regain some weight, strength and size? Would really appreciate your thoughts.
- I’ve seen old bodybuilders lifting weights and they use momentum to go heavier. Is it better to go lighter and focus on form, or go heavier and have a greater stimulus on your muscles?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
From Cardio to Weights - Finding Your Best Body With Tracy Sheekey
In this episode you will discover
- How to change your mindset around food and training in order to gain muscle
- That eating more can help you to find the lean body you’ve always wanted
- The benefits of being prepared and organised with your routine
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #55: Challenge Reflections, Calluses & Managing Fatigue Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 6 Update
- Finding passion in movement
- How can we help?
- Maxine Melt
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic outlines 6 key questions to reflect on your Challenge journey
- Coach Steve offers advice for managing calluses
Questions from the Community
- I am mildly hungry all day, but by the time I go to bed, I am starving! Any advice?
- I have iron deficiency, can it result in less muscle being built?
- I really want to do a chin-up, but I get stuck halfway up! Any tips?
- I am on the intermediate program and feel like my body has slowly built fatigue over time. What's the best way to manage my fatigue?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Finding the Fountain of Youth with Mark Calvaresi "Be consistent and focus on what you can do"
Meet Mark Calvaresi, one of Max's Top 10 finalists of the November 6 week Challenge.
In this episode, you’ll discover: * Starting the gym later in life * Overcoming "training ruts" * Why training is the fountain of youth * Managing shoulder and knee surgeries * Bringing meals to your workplace * Being an inspiration for others to start their fitness journey
"Jump in feet first and give it a go"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #54: Post-Workout Caffeine, Lagging Muscles & Filming Yourself Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 5 Update
- Consistency with Training and Nutrition Strategies
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic speaks about post-training caffeine
- Coach Steve speaks about filming yourself for check-ins and while training
Questions from the Community
- I looked at next week's nutritional info and my carbs are cut below half, how could this be accurate?? It's saying that I show on be on 55g of carbs…
- It’s been 4 weeks and I can’t see muscle growth - do I give up?
- Do I need to change my training split for the next phase?
- My left quad seems to be more 'muscly' and has a significant muscle 'line' whereas my right doesn't seem to be showing the same progress. Should I drop back weights to try and focus on this leg doing its equal amount of work? I don't think I have any single leg quad exercises selected. I do machine leg extension and leg press which may be easy to favour a leg as well as squats and deadlifts and hammies.
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Meet Frances Farac, a Maxine’s top ten finalist of the August 6 week Challenge.
In this episode, you’ll discover: • How to completely flip your mindset • The power of taking progress pics • How to dedicate your time to getting the job done!
Connect
Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #53: Self Audits, Core Training & Twosday! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 4 Update
- Key Dates
- Week 4 Check-In
- Measuring progress
- Introducing Trial and Error
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic speaks about self-audits
- Coach Steve speaks about core vs ab training and the effectiveness of direct ab work
Questions from the Community
- Ok, so am doing the get strong... but not sure I am up for it... feel like I'm pushing weights, then being hungry, but not able to eat the calories.. should I keep at it or change to tone and shape??
- Just wondering is it safe to take all these supplements all year round or should you take a break from time to time. Example in between challenges?
- I had no energy at the gym this morning. Made it through my weight set but ran out of steam during the circuit. Normally I can grit my teeth, dig deep and push through, but honestly, I couldn’t. I felt light-headed and just 😕 so I stopped. So onto the treadmill to at least get my steps in 🚶♀️ The last few days I’ve struggled to hit my calories, so perhaps that’s it. Any advice?
- I’m wondering you’re thoughts on training 4 days ( Friday to Monday) and 3 days off for the challenge? I doing this now as I do 12 hour shifts Tuesday to Thursday because the first 2 weeks I was getting up at 2am to go to the gym and have been exhausted.
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
From Top 10 to Top 3 with Tony Abernethy Meet Tony Abernethy, Max's third-place finalist of the November 6 week Challenge.
In this episode, you’ll discover: * How to take your Challenge to the next level * The power, and weakness in chasing numbers * Using language for making change * Being humble to improve
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #52: Smart Watches, Interset Fatigue and Is Cardio Making You Hungry? Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 3 Update
- Key Dates
- Week 4 Check-In
- Finding Progress
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic explains how cardio might be causing you to be hungry
- Coach Steve talks about interest fatigue and descending reps
Questions from the Community
- I have been skipping some of the food on the template - especially the snacks. Is it important to try to eat everything for metabolism (??) or is it good to eat fewer calories?
- Is there anyone else doing the fat loss program that is finding their weight is going up?
- Is anyone else suffering serious cravings? Does it mean that I'm lacking minerals?
- My Apple Watch says that I've only burned 456 calories today, surely that can't be right?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf
Coach Nic
@nicolettaceppellini
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Shred For The Red Meet Nicola Gibb, a Maxine’s top ten award recipient of the November 6 week Challenge.
In this episode, you’ll discover: * How to stop the yo-yo dieting * How to feel better in your skin * all about shifting mindset away from scale focus * All about eating more for your goals * Fun and inspiring ways to achieve your goals
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #51: Gymtimidation, Pseudo-Progression & IIFYM! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 2 update
- Developing habits & routines
- The power of language
- Gym bros
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic offers advice on gym-timidation
- Coach Steve explains pseudo-progression
Questions from the Community
- Can I eat what I want as long as I stick to the daily macro targets?
- How much time should I leave after a meal before I go and train?
- I am having difficulties training at home, how do I find motivation?
- What’s everyone’s thought on eating bread?
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 @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Finding Gems with Paul Anastasi Meet Paul Anastasi, Max's second-place finalist of the November 6 week Challenge.
In this episode, you’ll discover: * How to be efficient with your time * The importance of being organised * Tips for meal prep and starting with "simple food" * How to use "Trial and Error" in your training * The similarities between training and life
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #50: Diet Strategies, Nutrition Hierarchy and Where to Keep Your Bread! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The Challenge has begun
- Week 1 tips
- The difference between the forum and the FB social hub
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic explains the Nutrition Hierarchy
- Coach Steve talk about "keeping your bread in the freezer"
Questions from the Community
- I think my calories are too high
- How do I take supplements?
- How do I lose 5kg?
- Should I do more than the program?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Lisa Casey has been top ten in the Jan Challenge and is now our Nov Challenge Maxine’s Grand Champion!
In this episode, you'll discover
- How to understand where you need to be in your fitness journey
- How to completely (and I mean, completely!) transform your body in a year
- Tips to meal prep and train when your job is in the Military
- How to stay motivated and dedicated to your goals
- How to progress your journey in the Challenge
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #49: Prep Week, Navigating Relationships & Readiness Rating Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Challenge starts on the 31st
- Prep week starts on the 24th Jan at 9am
- What should you be doing in Prep Week?
- Coach Steve & Coach Nic offer their top tips for Prep Week
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic explains how to navigate relationships and the Challenge
- Coach Steve explains non-exercise stressors, autoregulation and readiness rating
Questions from the Community
- Can I chat with the coaches in private?
- I don’t like Google Sheets, what can I do instead?
- Routine and mindset are two things I need to work on - where do I start?
- What do you do for snacks?
- I’m pregnant and/or breastfeeding, can I still do the Challenge?
- Coffee - how do I cut down?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Developing an Award-Winning Body with Grand Champion Tim Snow Meet Tim Snow, Max's Grand Champion of the November 6 week Challenge.
In this episode, you’ll discover: * How to overcome challenging social situations * Tips to improve time management * Simplifying your approach to the Challenge * How the Challenge is more than just one Challenge * The secret protein coffee
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #48: Preparing for Prep Week, Tempo Training & Having Fun with Supplements Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Challenge starts on the 31st
- Prep week starts on the 24th Jan at 9am
- What's new in 2022?
- What to do to prepare for the January Challenge?
- How can the Coaches help you?
Non-Scale Victories
- What are NSVs?
Coaches Corner
- Coach Nic explains how to use Tempo to improve your gains
- Coach Steve explains how to have 'fun' with supplements
Questions from the Community
- How do I get arm definition?
- So… I was recently told not to eat carbs as carbs expel sugar and spike insulin but if I lower my insulin levels that in turn burns fat .. is this true?
- How do I determine if I’m in the optimal position to go into a muscle-gaining phase?
- What are the best reps for muscle growth?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Never Quit Quitting with Robert Sachs Meet Robert Sachs, one of Max's Top 10 Finalists of the August 6 week Challenge.
In this episode, you’ll discover: * The journey of fitness to conservation * Overcoming cravings * Training at home * How your Challenge can be derailed by one small decision * Setting up a home gym
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Being a Challenge Boss and How To Get Abs with Jackie Deacon Meet Jackie Deacon, one of Maxine's Top 10 Finalists -and runner up of the August 6 week Challenge.
In this episode, you’ll discover: * Jackie's story about why she joined the Challenge * The importance of supporting others in the Challenge * How to make fitness a part of your lifestyle * Why being busy only makes you better * How to take your training to the next level
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #47: Recovery Diets, Stimulus-to-Fatigue Ratios & Planning for Summer! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- End of Challenge Update
- Key dates
- Awards Night on the Wednesday 22nd of December
- Changes to the January Challenge
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic talks about planning for summer
- Coach Steve explains the Stimulus-to-Fatigue Ratio
Questions from the Community
- Why is meal prep so important?
- How often should I replace my shoes?
- What is a DEXA scan? What does LBM & SMM mean? Should my body fat % matter?
- Is there any difference between gradually increasing calories to maintenance, or immediately increasing calories when on a Recovery Diet?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Making Fitness Your Lifestyle with Michael Economedes Meet Michael Economedes, one of Max's Top 10 Finalists of the August 6 week Challenge.
In this episode, you’ll discover: * Michael's story about why he joined the Challenge * The importance of supporting others in the Challenge * How to make light weights challenging * Overcoming injuries and maintaining your training routine * Using the Journal daily * Training for longevity * Tips for meal prep
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #46: Training Plateaus, Glute Training and How to Focus Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 6 Update
- Key dates
- Awards Night on the Wednesday 22nd of December
- Advice for your final photo
- What are you up to for the holiday period
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic talks about what to do if you're not seeing results
- Coach Steve explains how to focus on your training
Questions from the Community
- Is heavier better for muscle growth?
- I train in the evening, should I still take a pre-workout?
- How do I train my lower body without making my thighs bigger?
- How much weight should you be lifting on a deload, 50% or 75% of your normal weight?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Dr Tamara Hunter placed top ten in the May Challenge and then won Grand Champion in the August Maxine’s Challenge!
In this episode, you’ll discover: • How Tamara set her mind to becoming Grand Champion • All about Peri-Menopause- signs, symptoms and info on what to do • Advice on Training for women as we age • Tips for when you just can’t seem to shift those kgs
Connect
Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Dr Tamara Hunter Dr Hunter started as an exercise physiologist before attending medical school. Her vision is to offer women the best of both worlds: evidence-based medicine and holistic lifestyle support.
https://www.drtamarahunter.com.au
Challenge Weekly Show #45: Intrinsic vs Extrinsic Motivation, Fitness Careers & Cannons on Canoes! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 5 Update
- Time to start thinking about your final photos
- Advice on Fitness Careers
- Awards Night on the Wednesday 22nd of December
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic explains intrinsic vs extrinsic motivation
- Coach Steve explains the "Cannon on a Canoe" analogy
Questions from the Community
- What are some simple festive season food swaps?
- Should I eat back calories from exercise?
- What types of food should I be eating to get through a workout?
- How long should I diet for?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Learning How to Transform Your Body with Shannon Love Meet Shannon Love, Max's 2nd place finalist of the August 6 week Challenge.
In this episode, you’ll discover: * Shannon's story on how he decided that he wanted to change * The decision-making process to step on stage * Setting small goals on a whiteboard * Protein intake to build muscle mass * Training at home with minimal equipment * Learning how to jump rope again * The power of Yoga to compliment your training
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #44: Creatine Loads, Caffeine & Get to Know Your Coaches! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 4 Update
- Chance to modify your calories
- Time to start thinking about your final photos
- Awards Night on the Wednesday 22nd of December
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Get to know your Coaches in this 10 round Q&A
Questions from the Community
- What are some signs you are ready to commit to muscle gain?
- Can you consume chocolate and lose weight?
- Should I have coffee post-training?
- How to complete a Creatine load
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #43: Championship Traits, Weight Gain & How to Increase Your Step Count! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The November Challenge has begun
- Week 3 reflections
- The Challenge in 2022
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic talks about Champion Traits of previous Top 10's
- Coach Steve speaks about strategies to increase your step count
Questions from the Community
- What should I eat if I am going out to dinner?
- How much should my strength increase per week?
- Lifting weights has caused me to gain weight and I don't like it, what should I do?
- Should I add more to the build training program (Get Strong/Build Size & Strength)
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Building Champion Legs with Grand Champion Dean Sanf Meet Dean Sanf, Max's Grand Champion of the August 6 week Challenge.
In this episode, you’ll discover: * How Dean built his quads * His experience competing as a cyclist and in Crossfit * What is a M.A.M.I.L. * Tips to make meal prep easy * How to train at home with little to no equipment
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #42: Diet Breaks, Creatine & How Fast Does Muscle Grow? Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The November Challenge has begun
- Week 2 reflections
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic explains how diet breaks can be useful for weight loss
- Coach Steve explains how fast muscle grows
Questions from the Community
- What do I eat before I workout?
- What does Creatine actually do?
- How do I get abs?
- What's the best quad exercise?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #41: Caloriephobia, Active vs Passive Challengers & What is the "Process"? Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The November Challenge has begun
- What's the difference between an Active and a Passive Challenger?
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic explains why she isn't afraid of calories
- Coach Steve explains what is "the process"
Questions from the Community
- Can I have diet soda?
- What's the difference between training splits?
- Why doesn't the weight of protein equal the total amount of protein in the meal?
- How are the calories calculated on my template?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #40: S.M.A.R.T. Goals, Daily Steps & Obesity Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The August Challenge is over!
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic explains S.M.A.R.T. Goals
- Coach Steve explains if obesity is genetic
Questions from the Community
- Food scales - are they necessary?
- Do I need to get a smartwatch (Fitbit, Garmin, Apple watch etc)?
- I struggle to get enough steps in during the day, can I supplement it with a spin bike for 20 mins?
- What’s the difference between L-Carnitine and Acetyl L-Carnitine?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #39: Creating Friction, Popular Diets & Gym Bags! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The August Challenge is over!
- Join us for the Challenge Awards night on Friday the 22nd of August
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic explains the principles behind popular diets
- Coach Steve explains the concept of friction to habits
Questions from the Community
- Is there a program where I can do weights and cardio?
- Why am I losing muscle on the Challenge?
- How do I progress my training when I can’t increase the weight?
- What should I bring to the gym (gym bag)?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Finding the Joys in Running with Tony Abernethy "Just be prepared and run your own race"
Meet Tony Abernethy, one of Max's top 10 finalists in the May Challenge.
In this episode, you’ll discover: * The power of flexible dieting * Using the Challenge Communities for motivation * Forcing yourself to have a rest day by having a rest day * One step back to take two steps forward
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Top Ten Twice With Kirsty Schrapel
Meet Kirsty Schrapel, one of Maxine's Top Ten Finalists from the May Challenge.
In this episode, you'll discover:
- The mindset required to achieve double top ten
- How age is no barrier and 40 is the new 20 when it comes to being a beginner at the gym and progressing with your goals
- How to manage working, kids and the Challenge to not just get it done, but absolutely blitz it!
- How to set goals beyond the Challenge and thrive in the fitness space
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #38: Recovery Diets, Pre-Workouts & Tips for Beginners! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The August Challenge is over!
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic offers her best tips for beginners
- Coach Steve explains the idea of "be fast, but don't rush it"
Questions from the Community
- How important is the recovery diet? Wouldn’t I just put on weight if I increase my calories, undoing all my hard work?
- When I take pre workout I've been finding I feel sick and completely drained after my workout, is that normal or should I be backing it off a bit?
- In regards to the deload - should we be doing the same exercises as we were doing in our normal programs or should we be changing it up?
- what is the basic home gym equipment needed?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
The Challenge Way of Life with Matt Whitechurch "There are no shortcuts, just do it"
Meet Matt Whitechurch, one of Max's top 10 finalists in the May Challenge.
In this episode, you’ll discover: * Completing the Challenge with young kids * Using the Challenge as pre-season for sport * Overcoming knee injuries * Tips to getting prepared for the Challenge
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Finding Your Tribe- And Training Hard
Rethinking Ideas Around Weight Training and Striving To Get Your Best Physique
Meet Carmen Woodenberg, one of Maxine’s top 10 finalists in the May Challenge.
In this episode, you’ll discover:
• The impact being surrounded by others who are on the same path can have
• How it is never to late to discover weight-training and a new passion for building the best physique possible
• How to develop and craft a winning mindset
- How to make time to train within a busy lifestyle
Connect
Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #37: Week 6, Glute Training & Sleep Loss Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 6 update
- Challenge Lift Off update
- Awards Night update
- November Challenge update
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic talks the best exercises for glute development
- Coach Steve speaks about his recent experiences with sleep loss
Questions from the Community
- Where do I do next after a big weight loss?
- Why do we need an individualised caloric intake?
- Do the plans change for each Challenge?
- What are some alternatives to Burpees and Jump Squats?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Using the Competition as Motivation with Shaun Fisher "It's a marathon, not a sprint"
Meet Shaun Fisher, one of Max's top 10 finalists in the May Challenge.
In this episode, you’ll discover: * The limitations of relying on motivation * Finding a balance between downtime and being active * How a lack of motivation can be an early sign of fatigue * The problem with "no pain, no gain" * A blueprint to overcome injuries * Being ok with not being perfect * The science behind willpower * Having your cookie and eat it too
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
That One Defining Moment, It's Now or Never with Dr Tamara Hunter Meet Tamara Hunter, top ten finalist in the May Maxine's Challenge
In this episode, you'll discover
- How to shift your mindset into embracing goals - 'choosing your hard'
- Tips to conquer limiting beliefs around weight training
- Advice to re-ignite the fitness fire
- Ways to speak to yourself when the negative self-talk creeps in
Challenge Weekly Show #36: 1200 Calories, Deloads and Circuit Training Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 5 update
- Challenge Lift Off update
- Awards Night update
- November Challenge update
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic talks about the history of 1200 calories
- Coach Steve explains the why, when and how of Deloads
Questions from the Community
- Getting the most out of circuit training - up the weights? Less rest?
- Upright in squats - best way to improve your bar path
- Snack ideas
- I’m injured, should I modify my calories?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Keeping it Simple with Joe Wallace Meet Joe Wallance, Max's 3rd place finalist of the May Challenge.
In this episode, you’ll discover: * How to get fit while on the road * Tips to overcome a previous injury and complete the Challenge * Learning how to complete new exercises * Making the most out of limited kitchen resources
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Creating a Fitness Lifestyle from the Challenge - Michelle Edmead PT
Meet Michelle Edmead - Top Ten Finalist in the May Maxine's Challenge and figure competitor.
In this episode, you'll learn:
- Tips on recognising your weaknesses
- Meal prep and planning methods
- How to inspire others through your actions
- Strategies to get yourself into a productive headspace around fitness and training
- How to be dedicated to the Fitness Lifestyle when motivation has left the building
Challenge Weekly Show #35: Fatigue Management, Spot Reduction and Coach Steve is a Dad! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Coach Steve is a dad!
- Challenge Lift Off update
- Awards Night update
- November Challenge update
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic speaks about strategies to overcome fatigue
- Coach Steve how to modify your training strategy to manage external stressors
Questions from the Community
- How can I target fat around my belly?
- How to increase shoulder mobility (to squat overhead)?
- What do I do if I miss a session? Do I make up for it or skip it?
- Should I do cardio (steps) before or after my training session?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Getting in the Zone- No Compromises- from Prep to Training -with May Grand Champion of the Maxine's Challenge Jackie Watson.
In this episode, you'll discover:
- How to manage being a mum and finding your absolute best self
- Tips for reframing your thinking around what's possible with your body and training when you're a mum
- The importance of a support group when setting huge goals
- The essentials of meal prep- and why it counts
- How to manage in a remote area- no excuses!
Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
The Champion Mindset with Max's Grand Champion Daniel Mundy Meet Daniel Mundy, Max's Grand Champion of the May Challenge.
In this episode, you’ll discover: * How to transition between work, life and fitness * Tips to overcoming setbacks * Advice on warm-ups and advanced training techniques * Tips for meal prep to stay on track
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #34: Diet Breaks, Nutritional Periodisation and Rest Days Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- 6-week Challenge has begun!
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic speaks about building muscle and losing fat at the same time
- Coach Steve explains nutritional periodisation and how to design a long term nutrition plan
Questions from the Community
- Are my calories too high?
- What are Diet breaks and when do I need them?
- I'm feeling good, should I train on my rest day?
- Should I exercise with a cold?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Realising Your True Potential with Hayley Jensen "What did you do today?"
Meet Hayley Jensen , Maxine's 2nd place finalist in the May Challenge.
In this episode, you’ll discover: * The power of small changes * How to overcome the lockdown fatigue * How to channel that inner self on every level * How to challenge yourself to want more when you already have your dream career - what's inside? * Ways to change your relationship with food, training and your body * Doing it "for you" * Tips to tackle the Challenge
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #33: Food Volume, Template FAQs & How to Build Muscle and Lose Fat at the Same Time! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- 6-week Challenge has begun!
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic explains food volume
- Coach Steve explains how to lose fat and build muscle at the same time
Questions from the Community
- Why is my protein so low?
- Why is my energy so low?
- Do I need to lower my calories as the Challenge progresses?
- Why are there 3 advanced training programs?
- Do I need supplements?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #32: Habit Stacking, High Effort Training & Awards Night Summary Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- 6-week Challenge FAQ
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic explains the idea of habit stacking
- Coach Steve explains how to reduce your chance of injury when lifting at high efforts
Questions from the Community
- Do I need a mentor for the Challenge?
- Can I get results with Nutrition alone?
- How much cardio do I need to do on the Challenge?
- Should I work out in the morning or the evening?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #31: Cardio for Physique Changes, The Ageing Metabolism & Transitioning to Maintenance Calories Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Important dates for the end of the Challenge
- May Challenge Awards Night on the 20th of August
- How to start the August Challenge today!
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic offers tips on cardio for fitness vs cardio for physique changes
- Coach Steve takes you a new study on the ageing metabolism
Questions from the Community
- Can kids (teenagers) do the Challenge?
- When managing an injury, what’s the difference between good and bad pain?
- How to transition to maintenance calories?
- What home gym equipment should I buy?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #30: Pre-Workouts, Lockdown Meal Prep & How to Start Running Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The May Challenge has ended!
- Important dates for the end of the Challenge
- May Challenge Awards Night on the 20th of August
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic offers tips on meal prepping during lockdown
- Coach Steve takes you through Pre-workouts Supplements and how they can improve your performance
Questions from the Community
- How do I start running as a beginner?
- What's the difference between WPC, WPI and Casein protein?
- How can I prepare for the 6 week Challenge?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #29: Sprint Triathlon, Weightlifting Belts & Cheat Meals Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 12 of the May Challenge
- Challenge Lift Off has concluded
- May Challenge Awards Night on the 13th of August
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic takes you through Triathlon Training
- Coach Steve explains when and how to use a weightlifting belt
Questions from the Community
- Should I aim for fat loss, then building muscle? Or vice versa?
- Should I have a cheat meal after the Challenge?
- Can you complete the Challenge with abdominal separation?
- What supplements do you recommend for the Challenge?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Being Honest with Your Journey with Georgina Brito "It's not just a Challenge, it's a lifestyle"
Meet Georgina Brito, one of Maxine's top 10 finalists in the January Challenge.
In this episode, you’ll discover: * The power of routine to achieve your goals * How you learn something new with each Challenge * Becoming addicted to progress * Learning how to improve your approach to training * How to seek help to improve your Challenge * Using light weights as a tool * Making the choice to be a winner * Using strength training to improve your confidence * Treating the Challenge like a job * How to move on after a challenge in the Challenge * Tips for Prep Week
"Anything worth achieving takes hard work"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #28: Fasted Cardio, Hook Grip & Final Photo Tips Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 11 of the May Challenge
- Challenge Lift Off opens July 30th
- New 6 Week Nutrition Template
- New Training Templates - Triathlon and SBD
- New Deload and Recovery Diet
- Olympic Weightlifting has started
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic takes you through fasted cardio
- Coach Steve walks you through different grips and when to use them
Questions from the Community
- How can I get rid of cellulite?
- Should I train multiple times per day?
- If I can't complete an exercise, should I persist and practice, or choose another exercise?
- Do guys need to shave their body for the final photo?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Top 10 or Bust with David Cini, Manny De Los Angeles & Patrick Micallef "Just stick to it and the change will happen"
Meet David, Manny & Patrick, 3 of Max's top 10 finalists in the January Challenge.
In this episode, you’ll discover: * How David, Manny & Patrick met and supported each other throughout the Challenge * Tips to building your own garage gym * Steps to take to learn how to train in a focused environment * Turning the gym into a bonding experiencing * The power of training partners
"Just give it a crack!"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #27:Tempo, Rack Pulls and New 6 Week Training Templates Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 10 of the May Challenge
- Challenge Lift Off opens July 30th
- New 6 Week Nutrition Template
- New Training Templates - Triathlon and SBD
Non-Scale Victories
- Are you featured in our NSVs for the week?
Coaches Corner
- Coach Nic advice on overtraining
- Coach Steve takes you through tempo
Questions from the Community
- Should I use a calorie prediction tool?
- What should I do after the Challenge?
- What are rack pulls and should I add them into my program?
Do you have a question for the Challenge Weekly Show? Ask us a question by leaving a comment on this post, or ask anonymously via this form: https://forms.gle/25TeaE9Rs5eiJgTZ6 Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Making the Challenge Part of Your Life with Evonne Thorne "It's just a way of life for me now"
Meet Evonne Thorne, one of Maxine's top 10 finalists in the January Challenge.
In this episode, you’ll discover: * Why Evonne joined the Maxine Challenge * Transitioning from weight loss to muscle gain * Challenges of having young kids and doing the Challenge * How to become an early riser * Getting your family on board with your goals * Tips for dinner time with the family * Navigating the gym for the first time * Tips for learning the deadlift
"Keep it simple, don't overthink it"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #26: Six Week Challenge, Bench Press Arch and Deloads Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- 6-week Challenge in August
- Challenge Lift Off opens July 30th
Non-Scale Victories
Coaches Corner
- Coach Nic speaks about the importance of NEAT for fat loss
- Coach Steve talk about the Bench Press Arch
Questions from the Community
- Does a cheat meal ruin "everything"?
- Should I drop calories or increase cardio for more fat loss?
- I'm gaining weight and strength, should I reduce my calories?
- I'm experiencing more fatigue as the Challenge progresses, should I increase my calories?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Becoming the Fitness Guy with Ian Douglass "It's not the Challenge, it's the Change"
Meet Ian Douglass, one of Max's top 10 finalists in the January Challenge.
In this episode, you’ll discover: * The challenges of life after the Challenge * The simplicity of just doing it * How change can happen in a moment * The little steps of change * Managing pain while completing the Challenge * Tips to overcoming lower back pain * Becoming the fitness identity
"Just make it your priority and stick to it"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #25: Deadlifts, Core Training and Chasing the Burn Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 8 of the May Challenge
- Challenge Lift Off opens July 30th
Non-Scale Victories
- Catherine stead
“I feel the control I have from Pilates and Yoga have been great for my transition into weights… working hard and seeking guidance from the coaches to acquire the skills and confidence to lift weights strongly with correct form.” * Susan Guillamuier
Steps done nice and early before a hectic day at work * Jamie Shaw
“I have never really been confident pushing bench press too much as I don’t usually have someone to spot me and that causes a bit of mental doubt with the lift. I was able to talk myself into doing the reps with the weight today instead of questioning the what if’s.” * Michelle Truswell
Nominated for member of the month for July * Justin Ryan
“I am still keen to keep going and really enjoying the changes, that's a huge win.”
Coaches Corner
- Coach Nic offers tips on core training
- Coach Steve takes you the RAMP warm-up protocol
Questions from the Community
- Is RPM good for weight loss?
- What's the difference between Max and Maxine products?
- Should I chase the burn when training?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
The Challenge on the Road with Dwayne Hartwig "You've just got to do it"
Meet Dwayne Hartwig, Max's 2nd place finalist in the January Challenge.
In this episode, you’ll discover: * Training while on the road * Making the Challenge work for your environment * Unconventional approaches to the Challenge * How breaking your toe can change your life
"12 weeks is not a long time"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #24: DEXA Scans, Nutrition in Lockdowns and When to Shut Up and Squat Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 7 of the May Challenge
- States are in lockdown, again
- Controlling what you can influence
Non-Scale Victories
- Jenny Nisekie
Her son has changed his lifestyle to value training and nutrition * Alana Lane
Shares a Hotel Gym with the Tasmanian Premier - Peter Gutwein * Jennifer Evans
Didn’t eat her daughter's cupcakes * Christina Bleakley
Back on track after some setbacks * Lisa Bradshaw
“I am super proud of myself. I am at the gym training 5-6 days a week. WHAT??!! And the best thing, I hate not going. I am even going before work which I have never done in my entire life.” * Michael Kriesch
"Noticeably more muscle starting to show, sleeves getting tighter, jeans getting looser.... good results."
Coaches Corner
- Coach Nic takes you through the concept of "improvement season"
- Coach Steve takes you through when a lift begins
Questions from the Community
- How do I change my nutrition for an endurance event?
- Should I get a DEXA scan?
- Do I need to change my nutrition intake because of lockdown?
- What YouTube Channels / Netflix Documentaries do you recommend?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Becoming the CEO of Your Body with Mitch Grant "It's pretty simple, just do it and commit"
Meet Mitch Grant, one of Max's top 10 finalists in the January Challenge.
In this episode, you’ll discover: * Mitch's story as to why he keeps coming back to the Challenge * Using the Challenge to realign your training * The importance of balance and moderation * How eating right and training hard can lead to improving your work performance * The evolution of the Challenge * Setting up Nutrition Back-Up Plans * Having a mate in the gym
"Just make the diet second nature"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #23: Training, Hunger and Hamstring Injuries Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 6 of the May Challenge
- Training update
Non-Scale Victories
- Lana Corradi - PJ’s sitting in her drawer for 12 years now fit her
- Adriana Cullen - daughters veggies - learning about salads
- Tristan Grossman - “One of my #NSV was being able to jump on my slackline this week and had way more endurance than I’ve had before and I put on a pair of maintenance work pants that are too loose now, damn looks like I’ll need to buy some new clothes soon”
- Michelle Hext - 35 days into her 75 day HARD CHALLENGE
Coaches Corner
- Coach Nic speaks about training and the menstrual cycle
- Coach Steve takes you through standardising each rep
Questions from the Community
- How often should I change my meals?
- I'm really hungry, what should I do?
- How do you add flavour to quinoa?
- What to do if you "pulled a hammy"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Being a Super Busy Mum with Rebecka Wells "Just jump in and follow the plan"
Meet Rebecka Wells, one of Maxine's top 10 finalists in the January Challenge.
In this episode, you’ll discover: * Tips to jugglings lots of different jobs * The difference between going through the motions and achieving big goals * Using the Challenge for structure * Transitioning from cardio-based training to resistance-based training * Working as a team with your partner to complete the Challenge * Overcoming the feeling of selfishness when looking after yourself * Managing work and life stressors * Making the program work for you
"When you're hungry and tired, just go to bed and start again"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #22: Sodium in Strength Training, Measuring Your Watts and Rest Between Sets Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 5 of the May Challenge
- Week 4 Check-In
- Using photos to measure progress
- Being cautious of comparing yourself to others
- Be sure to check out the Forum for the latest advice
Non-Scale Victories
- Nicola Gibb enjoyed take out while completing the Challenge
- Nicky Churms has noticed improvements in confidence and strength
- Kimberlea Crothers - her massage therapist noticed some muscle growth
- Allie Fitzek completed a 50km charity ride with her husband and son and “float through the 50km and had no pain that day or the next two after”
Coaches Corner
- Coach Nic offers tips for the stationary bike
- Coach Steve takes you through the role of sodium in strength training
Questions from the Community
- Should I change my calories if I am dropping weight already?
- How do I mix up the circuits with no equipment?
- How much rest should I have between sets?
- I’m bloating, what should I do?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Setting Yourself Up For Lifelong Change with Laura Bakitch "Keep it simple stupid"
Meet Laura Bakitch, one of Maxine's top 10 finalists in the January Challenge.
In this episode, you’ll discover: * Laura's story for why she joined the Maxine Challenge in 2017 * Taking small steps to begin your journey * Working together with your partner to transform your life * The power of mentoring others * How to transfer from "fitness enthusiast" to "fitness mentor" * Tips to navigating social situations while on the Challenge * Dealing with "tall poppy syndrome" * Advice on body composition * Moderation in diets
"We all wear different shoes"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #21: Building Muscle, Navigating Setbacks and Modifying your Program Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 4 of the May Challenge
- Week 4 Check-In
- Tips for navigating lockdown in Melbourne
- Be sure to check out the Forum for the latest advice
Non-Scale Victories
- Jenna Hewlett gets engaged!
- Peter Venz - over 137,000 steps in a week
- Caroline Economedes - her goal was to walk 10,000 steps per day (70,000 for the week) - managed 95,837 for the week
- Max Sessot - 27,000 in one day, 112,000 in the week
Coaches Corner
- Coach Nic offers tips on dealing with setbacks
- Coach Steve explains how to measure muscle gain
Questions from the Community
- Should you weigh your food cooked or raw?
- What to eat when doing to a restaurant
- Should you change your calories when you're sick?
- When should you make modifications to your program?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
How Bad Do You Really Want It? with Kirsty Schrapel "At the end of 12 weeks, you won't know yourself"
Meet Kirsty Schrapel, one of Maxine's top 10 finalists in the January Challenge.
In this episode, you’ll discover: * How your mindset can influence your Challenge experience * Tips to manage your time to complete the Challenge * Prioritising yourself while being a parent * Overcoming fears of being selfish * Tips for entering the gym for the first time * How to set goals to push yourself harder
"You've got to put yourself first"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #20: Training like an Athlete, Protein and Fat Burners Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 3 of the May Challenge
- Craig Harper LIVE on our Facebook Support group on Wednesday the 2nd of June
- Be sure to check out the Forum for the latest advice
Non-Scale Victories
- Lisa Hughs training at home with a bag of soil
- Lisa Willis finds $50 on her walk
- Dell Patterson meal preps before she goes to the Zoo
- Caitlyn Lawson fits into tights that she bought a month ago
Coaches Corner
- Coach Nic offers tips on being curious about fitness and health
- Coach Steve offers tips about warming up before you train
Questions from the Community
- Smith Machines vs Free weight machines
- Training at home
- What is a serve of Protein?
- Should I be taking fat burners?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #19: Weight Fluctuations, Full-Body Splits and Barefoot Training Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 2 has begun
- Be sure to check out the Forum for the latest advice
Non-Scale Victories
- Brooke Schrempf loses 47kg and transforms her life
- Amy McCartney makes a kettlebell from a bottle
- Lia Ruggero socialises and makes healthier choices
- Amanda Peters reaches her goal of making the top 50
Coaches Corner
- Coach Nic offers tips about weight fluctuations and non-linear weight loss
- Coach Steve offers tips about what shoes to wear while lifting
Questions from the Community
- Why can full body splits be better than body part splits?
- What food types should I eat?
- What to do if you're feeling bloated?
- Can I drink alcohol on the Challenge?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Taking Steps to Make Clothes Fit with Lisa Casey "Just do one change at a time"
Meet Lisa Casey, Maxine's 3rd place finalist in the January Challenge.
In this episode, you’ll discover: * Life in the military * The challenges with moving every couple of years * How weight can creep on even when your life revolves around fitness * Why you're not a bad person if you put on weight * The love-hate relationship with circuits * Learning from your mistakes * What's a ninja's favourite drink? * How water can cause daily weight fluctuations * Making the Challenge part of your life
"It's all about the small steps"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #18: The May Challenge Begins! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- The Challenge has begun!
- What to do if you're feeling overwhelmed
- How the Challenge is much like a Tax Return
Non-Scale Victories
- Mark Sibraa on our Facebook Group
- Jeremy Brauer on our Forum
Coaches Corner
- Coach Nic offers tips about sleep
- Coach Steve offers tips about filming yourself and reflecting on your technique
Questions from the Community
- Should I take supplements on a rest day?
- Should I eat before I train?
- What weights should I use when I train?
- How many calories should I burn per workout?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Overcoming Challenges with Max's Grand Champion Sel Lawrence "Make the choice and back yourself"
Meet Sel Lawrence, Max's Grand Champion in the January Challenge.
In this episode, you’ll discover: * Why Sel joined the Max's Challenge * The Challenges Sel faced when completing the September Challenge * How your identity can change after a major injury * How training becomes a form of meditation * Steps to take to learn how to exercise * When to use a Smith Machine * Battling the voice in your head that says you can't do it * What's the monster at the end of the book?
"If you need help, just ask for it!"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #17: Welcome to the May Challenge Prep Week! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Prep week
- What to expect from the Challenge
- Tips for your starting photo
- New Daily Themes on our Facebook Support Group
Non-Scale Victories
- Simone Rister on our Facebook Group
- Bel Miller on the Journals on the Challenge website
- New Partners on our Challenge website
Coaches Corner
- Coach Nic offers tips about pacing yourself and improving your form
- Coach Steve offers tips about volume vs intensity
Questions from the Community
- What calories should I have?
- What macros should I have?
- How to do the Challenge Nutrition plan with my partner/family
- The food volumes are too high, what should I do?
- Co-current training - completing sports and other fitness activities while doing the Challenge.
The next Challenge begins on the 17th of May. Head over to the Challenge websites to join today!
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #16: What Stories Do You Tell Yourself Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- Storytelling and how we should be telling more stories
- The use of language in the stories that we tell
- The power in planning your story and starting with the end in mind
- Common stories of Challengers who succeed and Challengers that fail
- Stories of Coach Steve and Coach Nic during their Triathalon and Marathon experiences
The next Challenge begins on the 17th of May. Head over to the Challenge websites to join today!
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #15: The 10 Steps to Challenge Success Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- Readiness for change
- Challenge beliefs
- Always seeking improvements
- Strong work ethic
- Being a good beginner
- Failure seeking
- Patience
- Being part of a community
- Giving back
- Committing to the process
The next Challenge begins on the 17th of May. Head over to the Challenge websites to join today!
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #14: The Why, How and Challenges of Building Muscle Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- How to build muscle
- Nutrition for hypertrophy
- Training for hypertrophy
- Lifestyle for hypertrophy
- The difference between strength training and building muscle
- Side effects of building muscle
- The difference between beginner and advanced hypertrophy
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #13: Finding Exercise Outside of the Gym Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- Non-gym physical activity
- How life activities like cleaning and gardening can add to your total training volume
- Making use of your fitness bank and enjoying your body
- How building your fitness resume can lead to PBs
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #12: Talking About Fitness Myths & Misconceptions Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- "I don't want to get bulky"
- Weight loss and cardio
- Spot reduction
- Carbs after 6pm (or was it 8pm?)
- Detoxing
- Core vs Abdominal training
- Fasted cardio
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Getting the Next Generation Involved in Fitness with Monique Mahony "It's your own journey, everyone is on their own path"
Meet Monique Mahony, Maxine's Top 10 finalists in the September Challenge.
In this episode, you’ll discover: * Being a role model to your children * How to get your children involved with the fitness lifestyle * How to train your brain while you train your body * Taking a step back and set your intentions * Using exercise to increase your energy and work productivity * Removing temptations from your environment
"The Challenge is for everyone!"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #11: Navigating Holidays and Life After the Challenge Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- Tips for managing Easter (and other holidays)
- What to do once the Challenge is over?
- Will you gain weight when you increase your energy intake?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Being Accountable to Something Bigger with Steve Glenn "Get in, train hard, and get out"
Meet Steve Glenn, Max's Top 10 finalists in the September Challenge.
In this episode, you’ll discover: * Steve's story about how injuries and life slowly drives weight gain * How to use social media to keep yourself accountable * Tackling the Challenge through COVID and Melbourne Lockdowns * The journey to discover what works for you * The power of being accountable to someone
"Reach out to me, I'll keep you accountable!"
Follow Steve Glenn on Instagram @fitdadsg
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #10: Overcoming Injuries Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- What is pain?
- What is an injury?
- What are the risk factors for injury?
- What to do if you're in pain?
- How to continue training around an injury?
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
How to be a Top 10 Repeater from Home with Ambassador Bonnie Scudds "Don't overthink it, don't procrastinate, don't doubt yourself, just do it"
Meet Bonnie Scudds, Maxine's Top 10 finalists in the September Challenge.
In this episode, you’ll discover: * How Bonnie completed the Challenge twice and finished in the top 10 twice * How your fitness journey changes once you begin to help others * The importance of a structured training and nutrition program for change * Resources to keep on track with the Challenge * Tips for improving your Challenge mindset * Identity changes from going from fit to pregnant to new mum and back to fitness
"You don't need a fancy gym, you have everything you need at home"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #9: Managing Stress and the Challenge Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- General Adaption Syndrome
- The effects of stress on building muscle and weight loss
- Common causes of stress
- Ways to manage your stress
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Finding Your Third Place with James Godfrey "Don't chuck it all away because you had a bad day"
Meet James Godfrey, Max's Top 10 finalists in the September Challenge.
In this episode, you’ll discover: * How to use the Challenge to "reset" your programming * Tips to overcoming night-time snacking * The power of the Challenge check-ins * How to make the training program working for you * Tips for getting better at exercises in the gym * The science behind why we get more flexible with strength training
"Get through the first 4 weeks and go from there"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #8: Mentors, Mentees and Being a Beginner Again Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- Being a mentee, coach-ee or a student
- Being a mentor, coach or teacher
- How to get the most out of your mentor
- How to ask better questions
- Tips for building a relationship with your mentor, coach or teacher
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Consistent Growth Over Time with Jess Chettleburgh "If at first you don't succeed, try, try again"
Meet Jess Chettleburgh, Maxine's Top 10 finalists in the September Challenge.
In this episode, you’ll discover: * Battling the results-driven mindset * What to do when the negative self-talk creeps in * How your reason why changes over time * The challenges with exercise post-pregnancy * Finding full-feeling foods * Tips for meal prep
"Just keep cracking away at it"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #7: Self Talk, Identity and Ego Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- Self-talk and the voice in your head
- The "monkey brain"
- Telling yourself lies for good
- How to change your self talk
- Using self talk to change your identity
- How self-talk can make things more difficult
- How to quieten the voice in your head
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Turning Your Challenges into Memories with Ben Rix "Pace yourself, its a marathon not a sprint"
Meet Ben Rix, Max's Top 10 finalists in the September Challenge.
In this episode, you’ll discover: * Ben's story and why he started the Challenge * Using the gym as an outlet * Balancing COVID life, home training and young families * Reframing challenges as fondest memories * How to transition to home training * Tips to adapting your program to your environment * The difference between an intermediate and advanced trainee * Tips for alcohol in social situations * Being a leader of change to your social circles
"The longest journey starts with the first step"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #6: What We Wish We Knew When We Started Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- What they wish they knew when they started fitness
- Myths about carbs and keto diets
- Tracking training
- Focusing on 1 rep maxes
- Ab training
- Clean eating and Good vs Bad foods
Check out @thefitnesschef_
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Looking for Help with Kristy Lang "Seek out help when you need it"
Meet Kristy Leigh Lang, Maxine's 3rd place finalist in the September Challenge.
In this episode, you’ll discover: * What to do when you're time poor * How to ask for help when you need it * What to do when you lose touch with who you are * Steps to take when suffering from depression and anxiety * How to use the gym and working out as a mental outlet * Tips on managing fatigue and looking after your body * How to seek help to improve your Challenge experience * Taking the steps to move into a mentoring role * Tips on portion control * The limitations of putting fitness on a pedestal
"Be flexible to make it work"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Challenge Weekly Show #5: When to Play Your Cards Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Join our Coaches as they chat about:
- What are cards and when should you use them?
- The limiting factor to going all out
- Why you should just change one variable at a time
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
@steveneskaf - muscleuposteo.com
Coach Nic
@nicolettaceppellini - 2000watts.com.au
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au
Being a Good Scientist with Tim Coakley "If you think you can or you think you can't, you're right"
Meet Tim Coakley, Max's 2nd place finalist in the September Challenge.
In this episode, you’ll discover: * The difficulties with gaining muscle * The importance of phase training * Should you measure body fat? * How to be a good scientist * The difference between motivation and discipline * How to apply science to the Challenge
"Just keep an open mind and be patient"
Connect Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.au