![Challenge Weekly Show #77: Fitfluencers, Lifting Belts & Lion’s Gate!]()
August 9, 2022
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:
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!]()
August 2, 2022
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
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:
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!]()
July 26, 2022
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:
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!]()
July 19, 2022
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:
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/
July 15, 2022
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!]()
July 12, 2022
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
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:
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/
July 8, 2022
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!]()
July 5, 2022
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
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
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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)?
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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:
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/
July 1, 2022
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!]()
June 28, 2022
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.
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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
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If I join the challenge what would I need at home to do the exercises?
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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:
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/
