The Challenge Podcast
Challenge Weekly Show #89: Healthy Foods, Stress & Accuracy vs Precision!

Challenge Weekly Show #89: Healthy Foods, Stress & Accuracy vs Precision!

November 1, 2022

Challenge Weekly Show #89: Healthy Foods, Stress & Accuracy vs Precision!

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

Challenge update

  • Week 2 Check In
  • M Challenge Updates

Community Highlights

  • Are you featured in our Community Highlights?

Coaches Corner

  • Coach Nic talks portion sizes of healthy food
  • Coach Steve talks about accuracy vs precision

Questions from the Community

  • I absolutely trust the team that have put this amazing program together, but I do have one thing I would like to understand. The 4 days training? How does that work too see effective results in 6 weeks? I love that it’s concise but I just want to understand as I have always been 5 days with a HIIT session ☺️
  • Hey Admin Guy's and Gal's. Do the workouts progressively get harder. I know it's only been 2 days but I finish the workouts although hard, I still feel like I haven't done enough. Are we supposed to throw in cardio everyday as well. Maybe I've just been over training for a long time. Just a question not in a disrespectful way
  • Have surprisingly started off this challenge with 95% accuracy with nutrition & training, so happy with everything and really enjoying it. I have a long way to go in terms of weight loss, so I'm learning to 'trust the process' it's hard, but I'm doing it day by day. I took my measurements this morning and lost 5cm. Scales have gone up 2kg. Not getting disheartened, it's actually made me more determined...but can someone explain that this is normal, and how/when will the weight start to come off??
  • Is it better to do the reps suggested on the training program at a lighter weight, or go a bit heavier and maybe do less reps?  I know there are positives for both but curious what others think?  I am pretty sure the answer would be to follow the program and do the reps but had to ask anyhow :) 

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/

Running to the Top with Grand Champion Dimitrios Deske

Running to the Top with Grand Champion Dimitrios Deske

October 28, 2022

Running to the Top with Grand Champion Dimitrios Deske

Meet Dimitrios Deske, M Challenge's first Grand Champion.

In this episode, you’ll discover:

  • How Dimitrios fell in love with running
  • Progressing cardio training
  • Building relationships with food and training
  • How to overcome challenges around work, home and social lives

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:

www.maxchallenge.com.au

www.maxineschallenge.com.au

Challenge Weekly Show #88: Meal Prep, Simplicity & How to Get Your Dog to Lose Weight!

Challenge Weekly Show #88: Meal Prep, Simplicity & How to Get Your Dog to Lose Weight!

October 25, 2022

Challenge Weekly Show #88: Meal Prep, Fasting & How to Get Your Dog to Lose Weight!

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

Challenge update

  • The Challenge has begun!
  • Goals & Expectations

Community Highlights

  • Are you featured in our Community Highlights?

Coaches Corner

  • Coach Nic talks about how to build your meals
  • Coach Steve talks about how to get your dog to lose weight

Questions from the Community

  • Hey everyone 🙋‍♀️ If swapping out the automatic meals for alternative recipes, is it only the calories that need to remain the same? Or the macros as well? 
  • Hi - just wondering if you recommend doing fasting over the 6weeks (ie skip breakie)? Thanks
  • Hi I’m just wanting to clarify my calorie count. My goal is to build muscle and lose a couple of kilos of body fat so my weight as such may not change that much. When completing the questions I’m unsure which way on the scale I should go. Lose weight which gives me approx 1800 cals then Maintain approx 2700 cals. This is my 3rd challenge and previously did the “get strong” programs. Help please
  • Hi, I generally have a morning coffee (latte or long black) and the nutrition plan advises having max shred in the morning with breakfast, during the day the meal plan also advises having more shred max cookies and another max shred protein shake. Is this to much caffeine for daily intake? And what could substitute the different shred protein/bars? Thank you

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 #87: Cardio, Insulin Resistance & Prep Week!

Challenge Weekly Show #87: Cardio, Insulin Resistance & Prep Week!

October 18, 2022

Challenge Weekly Show #87: Cardio, Insulin Resistance & Prep Week!

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

Challenge update

  • Prep Week has begun!
  • What should you be doing in prep week?
  • Coach Steve & Coach Nic offer their M6 tips

Community Highlights

  • Are you featured in our Community Highlights?

Coaches Corner

  • Coach Nic talks about the lack of cardio in the M Challenge Training programs
  • Coach Steve talks about fighting gym anxiety

Questions from the Community

  • Hi, this will be my first challenge and listening to the podcasts I know that steps are a big part of training. I enjoy walking but also love my spin bike. If I keep my heart rate in LISS (similar to walking rate) would I be able to incorporate the spin bike into my program and still get good results?
  • Hi team, excited to get going with the 6 week challenge. I am working on lowering my insulin resistance so will choose low GI carbs in my nutrition plan, will this effect any results or only increase health benefits throughout the challenge?
  • Hi, I am starting the 24 October challenge. I am planning to do all my workouts at home. Is this possible. What equipment will I need? I don’t have a home gym. Thanks
  • So I signed up for the 6 week challenge a couple of weeks ago, but I've found out that I am 5 weeks pregnant. Could you provide some advise on what to do with the challenge? Are there options to do a modified challenge that I can organise during prep week?

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 #86: Thought Patterns, Bar Pads & Menopause!

Challenge Weekly Show #86: Thought Patterns, Bar Pads & Menopause!

October 11, 2022

Challenge Weekly Show #86: Thought Patterns, Bar Pads & Menopause!

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 overriding thought patterns
  • Coach Steve talks about when to use a bar pad

Questions from the Community

  • Hi everyone, Is anyone doing the 6 week bikini challenge? Can someone tell me a bit more about it and whats involved? Its been a few years since I've completed a maxines challenge, but definitely think i need to come back!
  • Hi, I am currently in the process of weaning my daughter off of breastfeeds and I only feed her of a night time. I was wondering if it would still be okay to use the general protein shake as well as the sip n burn but avoid the night protein? Thanks in advance
  • Menopause question.... how have all the ladies in Peri Menopause found the program.... weight loss results in particular.
  • Hi guys, I work away FIFO and fly out to site next week. This next challenge starts on the 24th when I’m up on site and I would like to have everything up there to be able to hit the ground running, so is it possible if you could let me know what supplements, foods I will need to purchase prior to me leaving for work? I would appreciate this as I would just like to be prepared, as not always on site camps do they have everything you require for quality training nutrition.

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 #85: Perfection, Expectations & Rest!

Challenge Weekly Show #85: Perfection, Expectations & Rest!

October 4, 2022

Challenge Weekly Show #85: Perfection, Expectations & Rest!

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 how it's ok to rest
  • Coach Steve talks about expectations for busy humans

Questions from the Community

  • Are the recipes broken down into protein/energy/fruit, etc or do we have to guess
  • Hey guys, I’ve been unwell for the past week and have been unable to complete workouts and nutrition went out the window. I started at 101.5kg and was down to 90.5kg. Since falling ill I’ve gained 2.5kg. Do you think the weight increase could be fluid storage?
  • Hey coaches Just ending this challenge. I’ve put on a stack of muscle and lost 16 kgs. I’m up to maintenance and would like to continue muscle growth. My question is what training program should I do? I was doing m plus advance this challenge. Do I stick this and go back to sessions 1 and 2 or choose a different training program?
  • Do you guys take creatine pre workout and post workout? Or only pre?

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 #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/

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