RISE Podcast #8: Stress Eating, Managing Changes & Fast vs Slow Metabolisms! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: Using a springboard to train Adapting to life changes Managing stress and emotional eating Fast vs Slow metabolisms Spot reduction and spot enhancements How to feel your abs again And Meet our Week 4 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic ...
Jul 11, 2023•53 min
RISE Podcast #7: Busy Schedules, Mindful Eating & Food Temptations! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: Tips on how to reflect on your technique How to Evolve your program How to overcome food temptations How to practice mindful eating What to do if you are too busy to train And Meet our Week 3 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppell...
Jul 03, 2023•56 min
RISE Podcast #6: Deadlifts, Bloating & the Brushing Your Teeth! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: Can you have alcohol while on your fitness journey? When do you celebrate doing fitness? What to do if you're bloated? Demonising food groups Training when you're tired Different types of deadlifts And Meet our Week 2 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach...
Jun 27, 2023•1 hr 1 min
RISE Podcast #5: Cues, Progress & the Sweet Tooth! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: How to train when it's cold 3 tips to improve your training execution How to combat the sweet tooth When you should ignore the signs Functional training? The best equipment for a home gym How to do a pull up Why sugar isn't that bad And Meet our Week 1 All-Stars! Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach St...
Jun 20, 2023•57 min
RISE Podcast #4: Pain, Sleep & The Bounce Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: How to overcome analysis paralysis How sleep can effect training and body composition goals Are you bouncing in your training? Tips to overcome the aches and pains of training Should you follow macros or calories? What's the deal with high volume reps? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coa...
Jun 12, 2023•57 min
RISE Podcast #3: Calories, Resilience & Values Driven Fitness! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: What is values-driven fitness? When should we use grit and resistance? Learn how to train by watching a toddler using a fork How do I know if my calories are correct? Can you get enough leg training through cycling? What program should I follow for weight loss? Do I need to take supplements? Connect Find RISE Method On Apple Podcasts On Fa...
Jun 06, 2023•47 min
RISE Podcast #2: Bulking, Reps & Continueal Growth! Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: What is the All-Star Competition? How many reps do we need for muscle growth? How can we structure a training and nutrition plan for long term progression? Is bulking a bad thing? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE...
May 30, 2023•43 min
RISE Podcast #1: What is the R.I.S.E. Method? Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini! Listen to discover: What's the hype around lengthened partials? What's different in the RISE Method? How to apply the RISE Method to your fitness journey. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the RISE Method visit: https://risemethod.com.au/
May 23, 2023•40 min
Challenge Weekly Show 110: Deloads, Reflections & End of the Challenge! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update End of the Challenge Key dates Future of the Challenge Community Highlights Are you featured in our Community Highlights? Questions from the Community Hi guys I’m just after a bit of advice for the best option on what I should do , I’m looking at building a bit more, I was currently consuming this round about 180...
May 09, 2023•34 min
Challenge Weekly Show 109: Reverse Dieting, DOMS & Being Unwell! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 12 Update Key Dates Community Highlights Are you featured in our Community Highlights? Questions from the Community What is the reason for changing workouts every 4 weeks? Can you train the same for 12 weeks? Hi I’m happy with my progress this challenge and want to make sure I have a plan post challenge to not undo...
May 02, 2023•39 min
Coaches Corner #13: "Good" Exercises & Getting Your Loved Ones Into Fitness! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks about how to get your loved ones involved in fitness Coach Steve talks about what makes a good exercise Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneska...
Apr 20, 2023•31 min
Challenge Weekly Show 108: BMR, Fitness for Life & Dealing with Bad Days! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 10 Update Community Highlights Are you featured in our Community Highlights? Questions from the Community Hi coaches, If I just could not physically fit in completing my training and my steps which would be my best option to get done? Training or steps It just occurred to me that the maxines cookies and ba...
Apr 18, 2023•45 min
Coaches Corner #12: Fitness Deposits & The Difference Between Building Muscle and Losing Body Fat! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks about making Fitness Deposits and Withdrawals Coach Steve talks about the difference between building muscle and losing body fat Connect Find The M Challenge On Apple Podcasts On Facebook On Instagra...
Apr 13, 2023•29 min
Challenge Weekly Show 107: Easter Reflections, Building Muscle & Getting Back on the Wagon! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 9 Update Easter Reflections Community Highlights Are you featured in our Community Highlights? Questions from the Community Just putting it out there....I find that when I train somewhere other than my regular gym everything seems heavier or I feel like I lose strength. Obviously psycholo...
Apr 11, 2023•50 min
Coaches Corner #11: Upper Body Training & The Future of Fitness! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic offers tips on training the upper body Coach Steve talks about the future of fitness Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For ...
Mar 30, 2023•28 min
Challenge Weekly Show 106: Doritos, Motivation & Lifting Belts Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 7 Update Community Highlights Are you featured in our Community Highlights? Questions from the Community Hi guy's, I successfully completed the 6wk challenge a few months back and even made it in the top 50 and top 10 for people's choice and had plenty of motivation and done everything alright. This time round I just...
Mar 28, 2023•42 min
Coaches Corner #10: F.A.I.L. & Friction Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic offers advice on failure Coach Steve explains the power of changing your environment Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about th...
Mar 23, 2023•25 min
Transforming Your Body and Mind with Grand Champion Chelsea Koningson "You've only got one chance, just do it" Meet Chelsea Koningson, M Challenge's October Grand Champion. In this episode, you’ll discover: Chelsea's work with horses How to use resistance training for chronic pain management Transitioning to a muscle gaining phase Breaking the cycle of binge eating The effect of salt on your body Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge a...
Mar 23, 2023•31 min
Challenge Weekly Show 105: Weight Gain, Anabolic Window & Expectations Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 6 Update A framework for what to do if you're not reaching your goals Community Highlights Are you featured in our Community Highlights? Questions from the Community I’m doing the Mstrong. I’ve gone from 58-61kg in 6weeks. Not ok / Hi My weight is not stopping I have been strict & gained weight I thought ...
Mar 21, 2023•48 min
Coaches Corner #9: Mindful Eating and SFR! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic explains mindful eating Coach Steve explains the stimulus to fatigue ratio Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini For more information about the Challenge...
Mar 16, 2023•32 min
Challenge Weekly Show #104: Body Weight, Calories & Hunger! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 5 Update What to do with changes in your body weight Qualitative and Quantitative data Community Highlights Are you featured in our Community Highlights? Questions from the Community Looking for advice… I’m up to 50kg bb deadlifts (go me!) but finding my hands give up on holding the bar before my legs do… I’m wearing gl...
Mar 14, 2023•45 min
Coaches Corner #8: Reflection Checklists & The Highway of Recovery! Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic takes us through a self audit checklist Coach Steve explains the highway of recovery Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @nicolettaceppellini F...
Mar 09, 2023•36 min
Finding Inspiration with Michael Lucas Meet Michael Lucas, one of M Challenge's Top 10 Finalists of the October Challenge. In this episode, you’ll discover: How to find inspiration in social media Tips to hype up your training session in the evening Advice on how to overcome an injury How things get better if you keep turning up Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge Coach Steve @steveneskaf Coach Nic @nicolettacep...
Mar 08, 2023•17 min
Challenge Weekly Show #103: Intra-Workout Nutrition, Menstrual Cycle & Shoes! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 4 Update Phase 1 Check-In Community Highlights Are you featured in our Community Highlights? Questions from the Community First challenge and need some advice, this last week I’ve really been struggling with emotions/hormones have had nothing in me but don’t want it to push me down, is this normal or a...
Mar 07, 2023•49 min
Coaches Corner #7: "The Metabolism" & What Are You Going To Do When No One Is Watching? Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks long term success Coach Steve explains the metabolism and common misconceptions Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @...
Mar 02, 2023•33 min
More Calories for a Better Physique With Carmen Woodenburg Meet Carmen Woodenburg, one of M Challenge's Top 10 Finalists of the October Challenge. In this episode, you’ll discover: How to find the courage to eat more and train harder Tips to refine your physique after weight loss Advice on how to attend functions and travel while staying on track How to embrace a build phase Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @maxineschallenge C...
Mar 01, 2023•29 min
Challenge Weekly Show #102: Measurements, Recovery & Growing Plants! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Week 3 update Key dates Community Highlights Are you featured in our Community Highlights? Questions from the Community My measurements are up 🤦♀️Help ! I don’t want to get disheartened… Any advise , I feel like my body is changing though? Theraguns....are they a worthwhile investment? After listening to many chal...
Feb 28, 2023•42 min
Coaches Corner #6: Addressing Lagging Body Parts & Do Fries Equal 500 Calories? Welcome to the Coaches Corner with Coach Steven Eskaf and Coach Nicoletta Ceppellini! The Coaches Corner is a place where our Coaches share their tips for the week! Today's Episode: Coach Nic talks about eating back food Coach Steve explains what to do if you have a lagging body part Connect Find The M Challenge On Apple Podcasts On Facebook On Instagram @m.challenge.official Coach Steve @steveneskaf Coach Nic @n...
Feb 23, 2023•34 min
The Three-peat with Tim Coakley Meet Tim Coakley, one of M Challenge's Top 10 Finalists of the October Challenge. In this episode, you’ll discover: Using the scientific method for body transformation Tips on exercise selection How to build a mesocycle Simple swaps to make dieting easier 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 Chal...
Feb 22, 2023•48 min
Challenge Weekly Show #101: Cardio, Macro Ceilings & Managing DOMS! Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Challenge update Episode 100 competition! Community Highlights Are you featured in our Community Highlights? Questions from the Community I see no cardio in my plan, is this correct? Or should we be incorporating some kind of cardio that gets the heart rate raised? Question is: how many grams of protein is too high? I’m currently (an...
Feb 21, 2023•40 min
