The Challenge Podcast
Challenge Weekly Show #84: Peak Week, Pacing & Podcasts!

Challenge Weekly Show #84: Peak Week, Pacing & Podcasts!

September 27, 2022

Challenge Weekly Show #84: Peak Week, Pacing & Podcasts!

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 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:

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!

Challenge Weekly Show #83: Dopamine, Minimalist Training & Nutrition for Weight Loss!

September 20, 2022

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:

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!

Challenge Weekly Show #82: Responsibility, Gym Rituals & Slowing Down to Grow!

September 13, 2022

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:

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!

Challenge Weekly Show #81: Diet Fatigue, F.A.I.L. & Inter-Set Stretching!

September 6, 2022

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:

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!

Challenge Weekly Show #80: Getting Lean, Meal Variety & Winning the Next Quarter!

August 30, 2022

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:

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!

Challenge Weekly Show #79: Rest Between Sets, Living to Train & Training Reflections!

August 23, 2022

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

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:

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!

Challenge Weekly Show #78: Fit-parison, Creating Friction & Training Checklists!

August 16, 2022

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:

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!

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!

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!

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/

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