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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.
 
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Challenge Weekly Show #16: What Stories Do You Tell Yourself Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: Storytelling and how we should be telling more stories The use of language in the stories that we tell The power in planning your story and starting with the e…
 
Challenge Weekly Show #15: The 10 Steps to Challenge Success Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: Readiness for change Challenge beliefs Always seeking improvements Strong work ethic Being a good beginner Failure seeking Patience Being part of a community G…
 
Challenge Weekly Show #14: The Why, How and Challenges of Building Muscle Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: How to build muscle Nutrition for hypertrophy Training for hypertrophy Lifestyle for hypertrophy The difference between strength training and buil…
 
Challenge Weekly Show #13: Finding Exercise Outside of the Gym Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: Non-gym physical activity How life activities like cleaning and gardening can add to your total training volume Making use of your fitness bank and enjoying …
 
Challenge Weekly Show #12: Talking About Fitness Myths & Misconceptions Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: "I don't want to get bulky" Weight loss and cardio Spot reduction Carbs after 6pm (or was it 8pm?) Detoxing Core vs Abdominal training Fasted cardio…
 
Getting the Next Generation Involved in Fitness with Monique Mahony "It's your own journey, everyone is on their own path" Meet Monique Mahony, Maxine's Top 10 finalists in the September Challenge. In this episode, you’ll discover: Being a role model to your children How to get your children involved with the fitness lifestyle How to train your bra…
 
Challenge Weekly Show #11: Navigating Holidays and Life After the Challenge Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: Tips for managing Easter (and other holidays) What to do once the Challenge is over? Will you gain weight when you increase your energy intake? …
 
Being Accountable to Something Bigger with Steve Glenn "Get in, train hard, and get out" Meet Steve Glenn, Max's Top 10 finalists in the September Challenge. In this episode, you’ll discover: Steve's story about how injuries and life slowly drives weight gain How to use social media to keep yourself accountable Tackling the Challenge through COVID …
 
Challenge Weekly Show #10: Overcoming Injuries Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: What is pain? What is an injury? What are the risk factors for injury? What to do if you're in pain? How to continue training around an injury? Connect Find The Max and Maxi…
 
How to be a Top 10 Repeater from Home with Ambassador Bonnie Scudds "Don't overthink it, don't procrastinate, don't doubt yourself, just do it" Meet Bonnie Scudds, Maxine's Top 10 finalists in the September Challenge. In this episode, you’ll discover: How Bonnie completed the Challenge twice and finished in the top 10 twice How your fitness journey…
 
Challenge Weekly Show #9: Managing Stress and the Challenge Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: General Adaption Syndrome The effects of stress on building muscle and weight loss Common causes of stress Ways to manage your stress Connect Find The Max and M…
 
Finding Your Third Place with James Godfrey "Don't chuck it all away because you had a bad day" Meet James Godfrey, Max's Top 10 finalists in the September Challenge. In this episode, you’ll discover: How to use the Challenge to "reset" your programming Tips to overcoming night-time snacking The power of the Challenge check-ins How to make the trai…
 
Challenge Weekly Show #8: Mentors, Mentees and Being a Beginner Again Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: Being a mentee, coach-ee or a student Being a mentor, coach or teacher How to get the most out of your mentor How to ask better questions Tips for bui…
 
Consistent Growth Over Time with Jess Chettleburgh "If at first you don't succeed, try, try again" Meet Jess Chettleburgh, Maxine's Top 10 finalists in the September Challenge. In this episode, you’ll discover: Battling the results-driven mindset What to do when the negative self-talk creeps in How your reason why changes over time The challenges w…
 
Challenge Weekly Show #7: Self Talk, Identity and Ego Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: Self-talk and the voice in your head The "monkey brain" Telling yourself lies for good How to change your self talk Using self talk to change your identity How self-t…
 
Turning Your Challenges into Memories with Ben Rix "Pace yourself, its a marathon not a sprint" Meet Ben Rix, Max's Top 10 finalists in the September Challenge. In this episode, you’ll discover: Ben's story and why he started the Challenge Using the gym as an outlet Balancing COVID life, home training and young families Reframing challenges as fond…
 
Challenge Weekly Show #6: What We Wish We Knew When We Started Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: What they wish they knew when they started fitness Myths about carbs and keto diets Tracking training Focusing on 1 rep maxes Ab training Clean eating and Go…
 
Looking for Help with Kristy Lang "Seek out help when you need it" Meet Kristy Leigh Lang, Maxine's 3rd place finalist in the September Challenge. In this episode, you’ll discover: What to do when you're time poor How to ask for help when you need it What to do when you lose touch with who you are Steps to take when suffering from depression and an…
 
Challenge Weekly Show #5: When to Play Your Cards Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: What are cards and when should you use them? The limiting factor to going all out Why you should just change one variable at a time Connect Find The Max and Maxine Challe…
 
Being a Good Scientist with Tim Coakley "If you think you can or you think you can't, you're right" Meet Tim Coakley, Max's 2nd place finalist in the September Challenge. In this episode, you’ll discover: The difficulties with gaining muscle The importance of phase training Should you measure body fat? How to be a good scientist The difference betw…
 
Challenge Weekly Show #4: What's Measured is Managed Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: What is health data and should you be measuring it The observer effect Measuring what matters Discovering what to measure The spectrum of measurements Error in measuri…
 
Small Changes to Make a Big Impact with Andrea Feinbier "How are you going to integrate this into your life?" Meet Andrea Feinbier, Maxine's 2nd place finalist in the September Challenge. In this episode, you’ll discover: Andrea's story about how she discovered the Challenge The barriers to exercise, even when you work at a gym The difference betwe…
 
Challenge Weekly Show #3: Gymtimidation and Overcoming Fear and Anxiety in the Gym Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: Intimidation in the gym Overcoming fears and anxieties How to develop a gym routine Building relationships in the gym and engaging in the…
 
The Difference Between Doing the Challenge and Winning the Challenge with Max's Grand Champion Kyle Byrne "Set yourself small goals, and build on them" Meet Kyle Byrne, Max's Grand Champion in the September Challenge. In this episode, you’ll discover: Kyle's story about why he started three different Challenges The power of accountability and setti…
 
Challenge Weekly Show #2: Week 1, Mindset and Being a Beginner Again Welcome to the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! Join our Coaches as they chat about: Asking questions Body image Being a beginner again Small picture vs big picture thinking Plus all their tips for week 1 of the Challenge. Connect Find …
 
Changing Your Body Through Resistance Training with Maxine's Grand Champion Maria Cuscheiri "Don't overthink things, just take each day-by-day" Meet Maria Cuscheiri, Maxine's Grand Champion in the September Challenge. In this episode, you’ll discover: Maria's story about why she started the Challenge How Maria's body changed when she introduced res…
 
Challenge Weekly Show #1: Prep week, Calories & Carbs Introducing the Weekly Challenge Show with Coach Steven Eskaf and Coach Nicoletta Ceppellini! This week is all about prep week. Coach Steve and Nic take you through what you should be doing in prep week and offer their tips to get the most out of the Challenge. They also tackle answer some commo…
 
From Ironman to Powerlifting and Everything in Between with New Maxine Coach Nic Introducing the New Maxine Challenge Coach Nicoletta Ceppellini! Watch to learn how Nic got into the fitness industry, what she learned from completing an Ironman Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook On Instagram @maxchallenge and @ma…
 
Finding Inspiration and Being a Role Model with Ashley Chettleburgh "Have a goal and commit to it!" Meet Ashley Chettleburgh, Max's 2nd place finalist in the May Challenge. In this episode, you’ll discover: Finding inspiration in other people How to balance family life and the Challenge How to be physically active at work Using exercise to improve …
 
Train Your Mind While You Train Your Body with Colleen Sommerville "Say it over and over again and your brain just starts believing it" Meet Colleen Sommerville, Maxine's 3rd place finalist in the May Challenge. In this episode, you’ll discover: The journey of multiple Challenges How to think of the Challenge as a long term goal Embracing the fitne…
 
Wearing Different Hats with Talea McGuffie "Do it, you have nothing to lose" Meet Talea McGuffie, one of Maxine's top 10 finalists in the May Challenge. In this episode, you’ll discover: Having all the experience and knowledge doesn't guarantee results How to seek out accountability How to challenge your own beliefs and being a beginner again How t…
 
Challenging What You've Always Done with Glenn Hall "Don't overdo it, just stick to the program" Meet Glenn Hall, Max's Grand Champion in the May Challenge. In this episode, you’ll discover: How poor habits creep in as we age How to challenge what you've always done The power of changing your training program Shifting focus from external load to in…
 
"Fall Down Seven, Stand up Eight" with Tash Newell Meet Tash Newell, one of Maxine's top 10 finalists in the May Challenge. In this episode, you’ll discover: The power of compounding Challenges Making time for self-practice How the mindset is one of the biggest challenges The limitations of restrictive diets The importance of your "why" Connect Fin…
 
Breaking the Cycle of Going Through the Motions with Steven May "Get in and get it done!" Meet Steven May, one of Max's top 10 finalists in the May Challenge. In this episode, you’ll discover: The importance of staying focused to achieve a result Breaking the cycle of "going through the motions" How to manage your training volume The limitations of…
 
Going from Fat-Fit to Fit-Fit with Billy Gumburd "As long as you apply yourself to the Challenge, you will get results" Meet Billy Gumburd, one of Max's top 10 finalists in the May Challenge. In this episode, you’ll discover: The difference between Football and Football The power of doing the Challenge with other Challengers How nutrition changes b…
 
Planning Your Life After the Challenge with Brendan Mulry "Just get involved!" Meet Brendan Mulry, one of Max's top 10 finalists in the May Challenge. In this episode, you’ll discover: How different approaches to the Challenge can produce different results Where to take your fitness journey beyond the Challenge How to make the Challenge work for a …
 
Going Back to the Gym After an Injury with Alex DeBarro "Not everybody knows everything 100%, we're all learning every day" Meet Alex DeBarro, one of Max's top 10 finalists in the May Challenge. In this episode, you’ll discover: Tips on how to approach an injury How to overcome the mental challenges of going to the gym after an injury The power of …
 
Going From Being Busy to Being Active with Grand Champion Susan Guillaumer "Don't be busy, be active" Meet Susan Guillaumer, Maxine's Grand Champion in the May Challenge. In this episode, you’ll discover: What happens when you turn 40 How to dispel magical numbers The importance of sustainability How to disconnect with the number on the scales Bein…
 
Nathan Clegg "Not about what you do now, it's about what you do next" Meet Nathan Clegg, one of Max's top 10 finalists in the May Challenge. In this episode, you’ll discover: How to be physically active while maintaining a "desk job" The power of accountability Tips for planning for social events How the 100% mindset can be limiting Tips for traini…
 
Visualising Your Success with Rebecca Latimer Meet Rebecca, one of Maxine's top 10 finalists in the May Challenge. In this episode, you’ll discover: How to identify the negative feedback loop How to ask for help and seek out a mentor The power of visualisation and role models Connect Find The Max and Maxine Challenge On Apple Podcasts On Facebook O…
 
Big Changes from Challenging Conversations with Morris Bird "Nothing wrong with being competitive, just be a good competitor" Meet Morris Bird, Max's 3rd place finalist in the May Challenge. In this episode, you’ll discover: Using competition to drive performance Having tough conversations to make change How identity change can affect social circle…
 
From Running to Resistance Training with Hugh Skinner Meet Hugh Skinner, one of Max's Top 10 Finalists in the May Challenge. In this episode, you’ll discover: How to get back in shape after time off Identifying the tipping point for change The difference between HIIT/cardio and resistance training How to change your training and nutrition strategy …
 
How to Overcome a Weight Loss Plateau with Coach Steven Eskaf In this episode, Coach Steve will take you through how to overcome a weight loss plateau. You’ll discover: The importance of collecting data What is normal weight loss Factors that can affect your body weight How to modify your energy expenditure Connect Follow Steven Eskaf @steveneskaf …
 
3 Life Lessons from Weight Lifting with Head Coach Steven Eskaf In this episode, Coach Steve will take you through 3 life lessons that you can learn from weight lifting. You’ll discover: How to use fear to develop your strength The power of a mental barrier and how to overcome them The importance of a training environment Plus a bonus tip for impro…
 
Transitioning from the Olympics to a Full-Time Mum with Olympian Alicia Coutts Meet Alicia Coutts, former Olympian and Maxine Challenger. Listen to her story of how she transitioned from professional athlete to a fulltime mum. In this episode, you’ll discover: Stories from the Olympics What the selection process for the Olympics is What does a norm…
 
Working Together to Transform Your Life with Dylan and Tiani Meet Dylan and Tiani who worked together to overcome challenges to transform their body and life. In this episode, you’ll discover: How to work together with your partner to support your body transformation How to manage shift work and making time for yourself Finding resources in your co…
 
Finding Resources to Overcome Challenges with Troy Sheather Meet Troy, one of Max's top 10 finalists in the January Challenge. In this episode, you’ll discover: The power of accountability How to be resourceful when challenges arise Tips for training at home How to find an exercise program that you'll enjoy Why carbs are important for weight loss C…
 
Staying on Track with Simon Hitchcock Meet Simon, one of Max's top 10 finalists in the January Challenge. Listen to hear how Simon juggled his family and work life to smash the Challenge. In this episode, you’ll discover: How to balance your lifestyle and the Challenge What to do when life throws curveballs How to complete the Challenge with your p…
 
Getting Rid of the Dad Bod with Dale Shields Meet Dale, one of Max's top 10 finalists in the January Challenge. Listen to hear how Dale juggled his family and work life to smash the Challenge. In this episode, you’ll discover: How to balance a physical job and complete the Challenge How to modify your nutrition to fit your lifestyle Connect Find Th…
 
Putting Yourself First with Sarah Waters Meet Sarah, one of Maxine's top 10 finalists in the January Challenge. Listen to hear how she tackled her first challenge and smashed her results. In this episode, you’ll discover: How to give yourself permission to do something for yourself How the Platinum Challenge can help you achieve your results Connec…
 
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