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.
Episodes
2 days ago
2 days ago
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 Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
5 days ago
5 days ago
Challenge Weekly Show 106: Doritos, Motivation & Lifting Belts
Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 7 Update
Community Highlights
- Are you featured in our Community Highlights?
Questions from the Community
- Hi guy's, I successfully completed the 6wk challenge a few months back and even made it in the top 50 and top 10 for people's choice and had plenty of motivation and done everything alright. This time round I just can't seem to get back on track or focussed, I'm always feeling fatigue. Do you have any recommendations on what I could try to get back on track. Thanks David
- Hi, Just a silly question, is it better to do all 3 sets of 1 exercise before moving on to the next? I admit that I have been bunching mine into a set of 2 and a set of 3. It’s just occurred to me, that perhaps the muscle groups would be better trained concentrating on one group at a time. Thank you in advance.
- Been thinking about abs recently and was curious. So many successful challengers have abs to die for however I haven't seen much in the way of specific ab exercises in the training. I can feel my abs working in many of the exercises on the program but I don't wake up the next day with sore abs like I do other body parts. Would it be fair to say abs will pop if I shred enough fat and follow the training program or should I be doing additional targeted exercises?
- Hey everyone.
What is the general consensus on lifting belts. I’ve not ever used one. I would consider myself to be a lifter of moderate experience and have always had the opinion if I keep good form and don’t overdo myself I really have no need for one. But as my deadlift increases I wonder if I should be using one or if it’s really not necessary. I understand this is likely a personal preference topic.
Those of you who are using them. Do you use it on every deadlift out of habit. Or is it something you put on for heavy lifts 1RM etc. any and all input appreciated as always.
Thanks
Do you have a question for the Challenge Weekly Show?
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Coach Steve
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For more information about the Challenge visit:
Friday Mar 24, 2023
Friday Mar 24, 2023
Coaches Corner #10: F.A.I.L. & Friction
Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
The Coaches Corner is a place where our Coaches share their tips for the week!
Today's Episode:
- Coach Nic offers advice on failure
- Coach Steve explains the power of changing your environment
Connect
Find The M Challenge
On Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Thursday Mar 23, 2023
Thursday Mar 23, 2023
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 Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Mar 21, 2023
Tuesday Mar 21, 2023
Challenge Weekly Show 105: Weight Gain, Anabolic Window & Expectations
Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 6 Update
- A framework for what to do if you're not reaching your goals
Community Highlights
- Are you featured in our Community Highlights?
Questions from the Community
- I’m doing the Mstrong. I’ve gone from 58-61kg in 6weeks. Not ok / Hi My weight is not stopping I have been strict & gained weight I thought this program was to lose weight
- Listening to your latest podcast and wondering if you would recommend more reps with lighter weight or less reps but heavier weights. My back isn’t the best so I’m always scared to lift heavy
- Front Squats, I really struggled holding the barbel today the same way that was shown in the video. It really hurt my wrists and forearms. Any tips? Or should I just swap the exercise? Also, is it a lot lighter than back squats? I needed to halve
- Just wondering about the importance of timing protein intake after a weights session. Often I'll do my morning weights workout (where I have sip n burn in my water) then go for a walk then have breakfast which could be over an hour after I've finished my weights session. I've heard protein is most effective eaten relatively soon after a strength workout. Is there a "best" time to be having protein after a strength workout to maximise muscle recovery and development?
Do you have a question for the Challenge Weekly Show?
Connect
Find The M Challenge
On Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Friday Mar 17, 2023
Friday Mar 17, 2023
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 Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Mar 14, 2023
Tuesday Mar 14, 2023
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?
Connect
Find The M Challenge
On Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Friday Mar 10, 2023
Friday Mar 10, 2023
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 Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Thursday Mar 09, 2023
Thursday Mar 09, 2023
Finding Inspiration with Michael Lucas
Meet Michael Lucas, one of M Challenge's Top 10 Finalists of the October Challenge.
In this episode, you’ll discover:
- How to find inspiration in social media
- Tips to hype up your training session in the evening
- Advice on how to overcome an injury
- How things get better if you keep turning up
Connect
Find The Max and Maxine Challenge
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Mar 07, 2023
Tuesday Mar 07, 2023
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?
Connect
Find The M Challenge
On Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit: