The Challenge Podcast
Challenge Weekly Show #74: Pre-Workout Nutrition, Fit-Sanity & Calories vs Macros!

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/

Carb Cycling and Ramadan with Ricky Mulyono

Carb Cycling and Ramadan with Ricky Mulyono

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!

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/

Developing An Unstoppable Mindset with Joanne Sadler

Developing An Unstoppable Mindset with Joanne Sadler

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!

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

  • Prep Week Advice!

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

  • 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)?

  • 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/

Building a Foundation of Knowledge with Nathan Sing

Building a Foundation of Knowledge with Nathan Sing

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!

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.

  • 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

  • If I join the challenge what would I need at home to do the exercises? 

  • 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/

Learning to Love Your Muscles - And Getting Your Best Body with Mel Cook
Challenge Weekly Show #70: Body Composition, Where to Start & Managing our Inner Adult and Toddler!

Challenge Weekly Show #70: Body Composition, Where to Start & Managing our Inner Adult and Toddler!

June 21, 2022

Challenge Weekly Show #70: Body Composition, Where to Start & Managing our Inner Adult and Toddler!

Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!

Challenge update

  • M Challenge program update
  • Challenges that we’ve resolved
  • Features we're working on
  • App troubleshooting tips

Community Highlights

  • Are you featured in our Community Highlights?

Coaches Corner

  • Coach Nic offers tips for body composition goals
  • Coach Steve explains the Inner Adult and Toddler

Questions from the Community

  • I just want to drop ten kilos, I don’t want to overcomplicate it - where do I start?

  • My shift times can be ridiculously long and I find I easily go half a day without even thinking about food. When I leave work I automatically feel hungry and so I generally gravitate toward the poor choices - fast, high fat and bad carbs or worse sugar to get me through until I can cook something Does anyone have any ideas on how to retrain my brain to eat regularly (within portion) and not feel sick or heavy? 

  • What’s the role of steps and NEAT when you are eating in a surplus and trying to gain weight+muscle. Are they still an as high priority as when you’re eating in a deficit to lose weight?

  • Any insight into the correct range of motion? I typically range my motion to parallels, for example, on bench press I go down until my elbows are in line with my chest, not down until the bar hits my chest. What’s the best approach?

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/

Being Social on a Diet with Matt Wells

Being Social on a Diet with Matt Wells

June 17, 2022

Being Social on a Diet with Matt Wells

Meet Matt Wells, one of Max's Top 10 finalists of the January Challenge. 

In this episode, you’ll discover:

  • Matt's story on why he joined the Challenge
  • How to complete the Challenge with your partner
  • Getting the family involved with meal prep
  • Overcoming a sedentary job
  • Tips for overcoming social situations while dieting

Connect 

Find The Max and Maxine Challenge

On Apple Podcasts

On Facebook

On Instagram @maxchallenge and @maxineschallenge

Coach Steve

@steveneskaf

Coach Nic

@nicolettaceppellini

 

For more information about the Challenge visit:

https://www.mchallenge.com.au/

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