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
Tuesday Nov 22, 2022
Tuesday Nov 22, 2022
Challenge Weekly Show #92: Low Carb, Power of Averages & How to Audit Your Fitness Journey!
Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- How to Audit Your Fitness Journey
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic warns about Low-Carb marketing
- Coach Steve explains the power of averages
Questions from the Community
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Good morning! Just a quick little question. I lost 3.2kg in the first couple of weeks, the last week I started on melt and crea burn and I’ve gained a kilo despite eating the same and even training more. Am I doing something wrong or is this normal? I have the melt before my morning workout then sip on the crea burn during the day. Thanks!
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I'm pretty keen to finish up this challenge strong with great results and get into the next phase which I'm very VERY excited for! I've actually been dieting all this year and this was just the final act of the year to end off really strong, with me currently losing 28kg since the start of the year, I'm wanting to do a clean proper bulk for the next 12 week challenge in January to gain some nice size and feel stronger. I'm just wondering if you have any tips for me to do before the next challenge starts?
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Just wondering if it’s ok to have a protein shake for breakfast and dinner?
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I'm feeling a little disheartened with the phase 2 check in. My pic looks like I have gone backwards not forwards and the scales haven't changed even though I have stuck to the plan, haven't missed a workout and have only had small slip ups in the diet plan. What am I doing wrong? Any tips to improve over the last 2 weeks of the program
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 Nov 18, 2022
Friday Nov 18, 2022
Next Level Training with Angela Vella
Meet Angela Vella, top ten finalist in the July M Challenge.
In this episode, you’ll discover:
- How Angela aimed for the top ten and achieved this goal
- How she trained and ate to level up her physique
- The importance of always setting new benchmarks and goals
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 Nov 15, 2022
Tuesday Nov 15, 2022
Challenge Weekly Show #91: Bench Press, Quantum Entanglement & a Guide to the Party Season!
Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 4 Check In
- M Challenge in 2023
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic offers advice on the party season
- Coach Steve talks about how Quantum Entanglement relates to fitness goals
Questions from the Community
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Can I do 2 days training on the same day. And are you able to add exercises you do on a day that you don’t have training in the app. Thanks 🏋️
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Help !!!😱😱😱😱 I need help to get rid of my muffin top - Any recommendations on what i must do to get rid of it and start to see some abs happening?
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Can I use night protein during day?
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Hi there, What's angle is the best for the incline bench press 60 or 45?
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 Nov 11, 2022
Friday Nov 11, 2022
Becoming Bulletproof with Jett Trembath
Meet Jett Trembath, M Challenge's 3rd place finalist of the July Challenge!
In this episode, you’ll discover:
- How Jett managed his busy Uni schedule and the Challenge
- The power of preparation
- Overcoming injuries
- Finding resources in others
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 Nov 08, 2022
Tuesday Nov 08, 2022
Challenge Weekly Show #90: Hummus, Accountability & Pre-Workout Hydration!
Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini!
Challenge update
- Week 2 Check In
- Coach Steve is on leave
Community Highlights
- Are you featured in our Community Highlights?
Coaches Corner
- Coach Nic talks about the power of accountability
- Coach Steve talks about pre-workout hydration
Questions from the Community
- Should I keep Intuitive eating ? I tend not to be hungry during the day and so I don’t eat and then I slip up in the evening. Do I try the plan even though I’m not hungry in the morning?
- Why should I take Creatine?
- Not sure if this has been asked or anything along the lines. But what is the best way to deal with extra hunger coming up to that time of the month?
- Should I weight my food raw or cooked?
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 Nov 04, 2022
Friday Nov 04, 2022
Getting Lean & Strong - a guide with Grand Champion Jaz Wright
Meet Jaz Wright, M Challenge's first Grand Champion.
In this episode, you’ll discover:
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How Jaz found a love for weight training
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How much the Challenge means to Jaz (starting with her grandpa years ago)
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Building relationships with food and training & learning to own your choices
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How meal prep makes all the difference when working
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 Nov 01, 2022
Tuesday Nov 01, 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?
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 Oct 28, 2022
Friday Oct 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 Facebook
On Instagram @maxchallenge and @maxineschallenge
Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Oct 25, 2022
Tuesday Oct 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?
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 Oct 18, 2022
Tuesday Oct 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?
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: