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
12 hours ago
12 hours ago
The Rules of Body Transformation with Grand Champion James Godfrey
Meet James Godfrey, M Challenge's first Grand Champion.
In this episode, you’ll discover:
- How James uses the Challenge as a sharpening tool
- Key rules to follow when transforming your body
- How much protein do you really need
- Managing training around injuries
Connect
Find The Max and Maxine Challenge
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
Coach Nic
For more information about the Challenge visit:
3 days ago
3 days ago
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?
Connect
Find The M Challenge
On Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
7 days ago
7 days ago
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 Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Thursday Feb 02, 2023
Thursday Feb 02, 2023
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 Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Jan 31, 2023
Tuesday Jan 31, 2023
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?
Connect
Find The Max and Maxine Challenge
On Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Friday Jan 27, 2023
Friday Jan 27, 2023
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 Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Jan 24, 2023
Tuesday Jan 24, 2023
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?
Connect
Find The Max and Maxine Challenge
On Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Friday Jan 20, 2023
Friday Jan 20, 2023
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 Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Thursday Jan 19, 2023
Thursday Jan 19, 2023
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 Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Jan 17, 2023
Tuesday Jan 17, 2023
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.
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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 :)
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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
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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?
Connect
Find The Max and Maxine Challenge
On Facebook
On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit: