The Challenge Podcast

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.

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Coach Steve

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Coach Nic

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