RISE Method Podcast with Steven Eskaf
Join Coach Steve on the R.I.S.E. Method Podcast for practical fitness and wellness tips. As the creator of the R.I.S.E. Method, Coach Steve covers training, nutrition, mental strength, and overall health. Enjoy expert interviews, the latest research, and engaging Q&As. This podcast helps you rethink your lifestyle, adopt effective fitness strategies, and maintain healthy habits. With the R.I.S.E. Method Podcast, you're not just listening - you're transforming!
The Secret to Weight Loss | Ep 386
In this episode of the Elevate Series, Steven Eskaf shares the powerful impact of changing your environment on your weight loss journey. Despite making no changes to his diet or training routine, Steven explains how he lost 3kg in just one month by simply altering his surroundings and daily habits.
Returning to face-to-face personal training at a gym, Steven experienced an increase in physical activity, leading to significant changes in his body composition. He highlights how small adjustments in your environment can lead to powerful transformations without needing to overhaul your meal plan or workout strategy.
<...Why Am I Gaining Weight When Trying to Lose Weight? | Ep 385
In this episode of the Elevate Series, Steven Eskaf tackles one of the most common frustrations in any weight loss journey â seeing the scale go up despite working hard to lose weight. Steven explains how various factors, including increased water intake, inflammation from new exercise routines, glycogen storage, and dietary changes, can lead to short-term weight gain without it being an actual increase in body fat. He highlights the importance of taking emotion out of the equation and applying logic to whatâs happening inside the body.
Using the analogy of learning two languages, Steven emphasizes the need...
How to Fast-Track Fat Loss | Ep 384
Welcome to the RISE Podcast with Steven Eskaf!
We have another episode of the Elevate series where we're talking about how you can fast-track your fat loss
ConnectÂ
Find RISE Method
On â â â â â â â â â â â â â â â â â Facebookâ â â â â â â â â â â â â â â â â
On â â â â â â â â â â â â â â â â â Instagramâ â â â â â â â â â â â â â â â â Â
@rise.method
Join our â â â â â â â â â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â â â â â â â â â
Steven Eskaf â â â â â â â â â â â â â â â â â @steveneskafâ â â â â â â â â â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â â â â â â â â â https://risemethod.com.au/
Is Fat Loss Just Maths? | Ep 383
Welcome to the RISE Podcast with Steven Eskaf!
We have another episode of the Elevate series where we're talking about the maths behind weight loss
ConnectÂ
Find RISE Method
On â â â â â â â â â â â â â â â â Facebookâ â â â â â â â â â â â â â â â
On â â â â â â â â â â â â â â â â Instagramâ â â â â â â â â â â â â â â â Â
@rise.method
Join our â â â â â â â â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â â â â â â â â
Steven Eskaf â â â â â â â â â â â â â â â â @steveneskafâ â â â â â â â â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â â â â â â â â https://risemethod.com.au/
What is realistic weight loss? | Ep 382
Welcome to the RISE Podcast with Steven Eskaf!
We have another episode of the Elevate series where we're talking about what is realistic when it comes to weight loss
ConnectÂ
Find RISE Method
On â â â â â â â â â â â â â â â Facebookâ â â â â â â â â â â â â â â
On â â â â â â â â â â â â â â â Instagramâ â â â â â â â â â â â â â â Â
@rise.method
Join our â â â â â â â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â â â â â â â
Steven Eskaf â â â â â â â â â â â â â â â @steveneskafâ â â â â â â â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â â â â â â â https://risemethod.com.au/
Pre-Workout Nutrition | Ep 381
Welcome to the RISE Podcast with Steven Eskaf!
We have another episode of the Elevate series where we're talking nutrition and what you should be having before your early morning training session.
ConnectÂ
Find RISE Method
On â â â â â â â â â â â â â â Facebookâ â â â â â â â â â â â â â
On â â â â â â â â â â â â â â Instagramâ â â â â â â â â â â â â â Â
@rise.method
Join our â â â â â â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â â â â â â
Steven Eskaf â â â â â â â â â â â â â â @steveneskafâ â â â â â â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â â â â â â https://risemethod.com.au/
Should You 'Feel' Your Core? | Ep 380
Welcome to the RISE Podcast with Steven Eskaf!
We have another episode of the Elevate series where we're talking lifting and if you should be feeling (or squeezing) your core.
ConnectÂ
Find RISE Method
On â â â â â â â â â â â â â â Facebookâ â â â â â â â â â â â â â
On â â â â â â â â â â â â â â Instagramâ â â â â â â â â â â â â â Â
@rise.method
Join our â â â â â â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â â â â â â
Steven Eskaf â â â â â â â â â â â â â â @steveneskafâ â â â â â â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â â â â â â https://risemethod.com.au/
Knees Are Caving In... Help? | Ep 379
Welcome to the RISE Podcast with Steven Eskaf!
Today we're introducing the Elevate series - shorter episodes with actionable advice so that you can Elevate your results and continue to RISE
ConnectÂ
Find RISE Method
On â â â â â â â â â â â â â Facebookâ â â â â â â â â â â â â
On â â â â â â â â â â â â â Instagramâ â â â â â â â â â â â â Â
@rise.method
Join our â â â â â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â â â â â
Steven Eskaf â â â â â â â â â â â â â @steveneskafâ â â â â â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â â â â â https://risemethod.com.au/
Nativity, Curls & Reps | Ep 378
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
I usually go for a walk in the morning before breakfast, is it better if I eat something? I see people do lots of different bicep curls, should I be doing all of them? To build muscle, should I be doing more weight or more reps?ConnectÂ
Find RISE Method
On â â â â â â â â â â â â Facebookâ â â â â â â â â â â â
On â â â â â â â â â â â â Instagramâ â â â â â â â â â â â Â
@rise.method
Join our â â â â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â â â â
Steven Eskaf â â â â â â â â â â â â @steveneskafâ â â â â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â â â â https://risemethod.com.au/
Olympics, Warm Ups & Protein | Ep 377
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
Should I be doing stretches or walking/running as a warm up before training? My program has lots of lifts, but is missing things like arms and abs, should I be doing more? How much protein do I actually need to grow muscle?ConnectÂ
Find RISE Method
On â â â â â â â â â â â Facebookâ â â â â â â â â â â
On â â â â â â â â â â â Instagramâ â â â â â â â â â â Â
@rise.method
Join our â â â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â â â
Steven Eskaf â â â â â â â â â â â @steveneskafâ â â â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â â â https://risemethod.com.au/
Muscle Loss, Missing Goals & Soreness | Ep 376
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
How long does it take to lose muscle? Should you balance your calories? How important is it to be sore after a workout?ConnectÂ
Find RISE Method
On â â â â â â â â â â Facebookâ â â â â â â â â â
On â â â â â â â â â â Instagramâ â â â â â â â â â Â
@rise.method
Join our â â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â â
Steven Eskaf â â â â â â â â â â @steveneskafâ â â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â â https://risemethod.com.au/
Love Handles, Logging Meals & Localised Growth | Ep 375
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
I donât have time to log my meals How can I lose my âlove handlesâ If you only trained one muscle group, would that group see more growth than if you did a whole body workout assuming the volume on that group stayed the sameConnectÂ
Find RISE Method
On â â â â â â â â â Facebookâ â â â â â â â â
On â â â â â â â â â Instagramâ â â â â â â â â Â
@rise.method
Join our â â â â â â â â â FREE Facebook Group Hereâ â â â â â â â â
Steven Eskaf â â â â â â â â â @steveneskafâ â â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â â https://risemethod.com.au/
Overwhelmed, Fatigue & Acute-to-Chronic Ratio | Ep 374
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
Is counting calories making you overwhelmed? Should you train when you're feeling low? What to do if you can only train one body partConnectÂ
Find RISE Method
On â â â â â â â â Facebookâ â â â â â â â
On â â â â â â â â Instagramâ â â â â â â â Â
@rise.method
Join our â â â â â â â â FREE Facebook Group Hereâ â â â â â â â
Steven Eskaf â â â â â â â â @steveneskafâ â â â â â â â Â For more information about the RISE Method visit: â â â â â â â â https://risemethod.com.au/
Sprains, Burnout & Fluctuations | Ep 373
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
What to do if you've experienced an injury How to combat fitness burnout Is weight fluctuation a bad thing? Alternative ways to train your lower body with knee painConnectÂ
Find RISE Method
On â â â â â â â Facebookâ â â â â â â
On â â â â â â â Instagramâ â â â â â â Â
@rise.method
Join our â â â â â â â FREE Facebook Group Hereâ â â â â â â
Steven Eskaf â â â â â â â @steveneskafâ â â â â â â Â For more information about the RISE Method visit: â â â â â â â https://risemethod.com.au/
Muscle, Metabolism & Movement | Ep 372
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
How to combat knee pain and discomfort Does cardio decrease your ability to grow muscle Will diet and exercise cause metabolic compensation? Will doing 20 minutes of cardio after weights boost weight loss?ConnectÂ
Find RISE Method
On â â â â â â Facebookâ â â â â â
On â â â â â â Instagramâ â â â â â Â
@rise.method
Join our â â â â â â FREE Facebook Group Hereâ â â â â â
Steven Eskaf â â â â â â @steveneskafâ â â â â â Â For more information about the RISE Method visit: â â â â â â https://risemethod.com.au/
Steps, Snacks & LBP | Ep 371
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
What to do if your situation is stopping you from getting to your goals Tips on how to get your steps up if working remote What to do if you feel pain without "hurting" yourself How to manage snacking while studyingConnectÂ
Find RISE Method
On â â â â â Facebookâ â â â â
On â â â â â Instagramâ â â â â Â
@rise.method
Join our â â â â â FREE Facebook Group Hereâ â â â â
Steven Eskaf â â â â â @steveneskafâ â â â â Â For more information about the RISE Method visit: â â â â â https://risemethod.com.au/
Identity, Carb Timing & Free Weights vs Machines | Ep 370
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
Why the key to long term results is creating a new you The difference between Free Weights and Machines Should you be timing your carbs? How do you maintain inbetween challengesConnectÂ
Find RISE Method
On â â â â Facebookâ â â â
On â â â â Instagramâ â â â Â
@rise.method
Join our â â â â FREE Facebook Group Hereâ â â â
Steven Eskaf â â â â @steveneskafâ â â â Â For more information about the RISE Method visit: â â â â https://risemethod.com.au/
Death, The Void & Time in Fitness | Ep 369
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
What indicates a stimulative workout How to fast-track your fitness results How time in fitness beats intensity of fitnessConnectÂ
Find RISE Method
On â â â Facebookâ â â
On â â â Instagramâ â â Â
@rise.method
Join our â â â FREE Facebook Group Hereâ â â
Steven Eskaf â â â @steveneskafâ â â Â For more information about the RISE Method visit: â â â https://risemethod.com.au/
Order, Cardio After Training & Prescribing Calories | Ep 368
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
How should you order your exercises in your workout Is it a good idea to do cardio after your training session? Why do PTs prescribe different calories?ConnectÂ
Find RISE Method
On â â Facebookâ â
On â â Instagramâ â Â
@rise.method
Join our â â FREE Facebook Group Hereâ â
Steven Eskaf â â @steveneskafâ â Â For more information about the RISE Method visit: â â https://risemethod.com.au/
Bicep Curls, Toning Muscle and Tapering | Ep 367
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
Is it better to do 4 exercises for 1 set each, or 1 exercise for 4 sets? Should I add weight or reps to tone muscle What should I do in the week leading up to an event like a 35km walk?ConnectÂ
Find RISE Method
On â Facebookâ
On â Instagramâ Â
@rise.method
Join our â FREE Facebook Group Hereâ
Steven Eskaf â @steveneskafâ Â For more information about the RISE Method visit: â https://risemethod.com.au/
Week 12, Wisdom Teeth & Posture | Ep 366
Welcome to the RISE Podcast with Steven Eskaf!
Listen to learn:
What you can learn from getting your wisdom tooth removed What is good posture Can you increase your calories to lose weight? What's the best way to recover from training?ConnectÂ
Find RISE Method
On Facebook
On InstagramÂ
@rise.method
Join our FREE Facebook Group Here  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
RISE Weekly Show: Week 11, Squats & Weight Loss! | Ep 365
RISE Weekly Show: Week 11, Squats & Sushi! | Ep 365 Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: How making sushi can affect fitness goals What to do if squats are painful What is an appropriate weight loss rate? What is the best training split? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
RISE Weekly Show: Paintball, Calories vs Macros & Pre-Workout! | Ep 364
RISE Weekly Show: Paintball, Calories vs Macros & Pre-Workout! | Ep 364 Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: How many calories are in Scotch Fillet Steak How to make adjustments to inaccurate tools Can you lose weight by just following calories? How to train in the evening without pre-workout Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
RISE Weekly Show: Week 9, Cutting vs Bulking & The Bum Dance! | Ep 363
RISE Weekly Show: Week 9, Cutting vs Bulking & The Bum Dance! | Ep 363 Welcome to the RISE Podcast with Steven Eskaf! Week 8 of the Body Transformation Challenge. Listen to learn: How fitness effects more than just your health How to plan a weight loss and a weight gain phase Should you measure nutrition goals based on current or goal bodyweight How can you return to running, jumping and playing sport and reduce the risk of an injury Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemeth...
RISE Weekly Show: Week 8, Nocebos & When Its Cold Outside | Ep 362
RISE Weekly Show: Week 8, Nocebos & When Its Cold Outside | Ep 362 Welcome to the RISE Podcast with Steven Eskaf! Week 8 of the Body Transformation Challenge. Listen to learn: What pain can you manage before you take action What words are you using to limit yourself Are you experiencing a Nocebo? What you can do if its cold outside and you need to get your steps up What are the best stretched for tight hamstrings What to do if you missed your workouts Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about th...
RISE Weekly Show: Week 7, Motivation & The Arch | Ep 361
RISE Weekly Show: Week 7, Motivation & The Arch | Ep 361 Welcome to the RISE Podcast with Steven Eskaf! Week 7 of the Body Transformation Challenge. Listen to learn: Finding your why What pain are you avoiding How do measure muscle growth Why you have no motivation Should you arch in the bench press Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
RISE Weekly Show: Week 6, Shoes & Momentum | Ep 360
RISE Weekly Show: Week 6, Shoes & Momentum | Ep 360 Welcome to the RISE Podcast with Steven Eskaf! In this special episode, Week 6 of the Body Transformation Challenge. Listen to learn: How to build momentum with fitness April Leaderboard updates What are the best shoes for running? What are shin splints? What to eat before and after your workout Nutrition tips for a week long holiday Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
RISE Weekly Show: Week 4, Easter Shred and Stretching | Ep 359
RISE Weekly Show: Week 4, Easter Shred and Stretching | Ep 359 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Week 4 of the Body Transformation Challenge. Listen to learn: What to do if you're sick Phase 2 of the BTC What is the Easter Shred Challenge How to improve your balance when squatting Managing previous loads when progressing Can you overstretch? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
RISE Weekly Show: Week 2, Expectations and Smart Watches | Ep 358
RISE Weekly Show: Week 2, Expectations and Smart Watches | Ep 358 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Week 2 of the Body Transformation Challenge. Listen to learn: What to expect when it comes to weight loss How to navigate measuring progress How smart are smart watches How many calories should you burn per workout What to do if you have a weaker side Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
RISE Weekly Show: Week 1, App Tips and Tricks, & How to Manage DOMS | Ep 357
RISE Weekly Show: Week 1, App Tips and Tricks, & How to Manage DOMS | Ep 357 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Week 1 of the Body Transformation Challenge. Listen to learn: What the BTC is all about Tips and tricks to get the most out of the program What to do if you have DOMS Tips for healthy eating with kids What to do if you are feeling nauseous after training Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: h...
The Power of the Environment | Ep 356
The Power of the Environment | Ep 356 Welcome yet again to the Rise Method podcast, where we delve into everyday challenges and how best to overcome them for a healthier life. In this latest episode, we dissect how unexpected life events and our environments can profoundly influence our fitness and health goals. This insightful discussion is based on a recent, unexpected power outage in Melbourne that impacted around half a million folks. Our seasoned hosts, Steve and Laura, utilise this example to emphasize that occasional detours from a strict fitness regimen due to unforeseen situations are perfectly okay. They remind listeners...
Breaking Free from Perfectionism with Laura Watts | Ep 355
Breaking Free from Perfectionism with Laura Watts | Ep 355 Welcome to a special episode of the Rise Method Podcast. We have our dedicated fitness coach, Steve, and special guest, Laura, who dive deep into the scrutinising world of perfectionism and the 'all-or-nothing' mindset in fitness. Engage in the riveting conversation as they explore these subjects from multifaceted perspectives, illustrating that the pursuit of perfection can hinder the progression towards achieving health and fitness goals. Starting casually, the conversation quickly turns to the serious issue of perfectionism in our fitness regimens. Laura speaks from her experienced perspective as a Reformer Pilates instructor...
Truths & Myths of Low-carb, Time-Restricted Eating, and Plant-Based Diets | Ep 354
Truths & Myths of Low-carb, Time-Restricted Eating, and Plant-Based Diets | Ep 354 The Rise Method Podcast invites you to a riveting conversation between Coach Steve and Laura on popular diets and misinformation. Explore facts and myths about low-carb diets, time-restricted eating, and plant-based choices. Discover the principle of consuming less energy, the implications of dietary changes on lifestyle, and debunk fads like the 'detox' trends. This episode provides a comprehensive analysis of dieting, offering insights about effectiveness, health impacts, and mindset changes accompanying the dieting journey. Dive into low-carb, juicing, and other macronutrient trends, understanding their effects and benefits. This episode also...
Hunger, Eating & Fear feat. Laura Watts | Ep 353
Hunger, Eating & Fear feat. Laura Watts | Ep 353 Welcome to the RISE Podcast with Steven Eskaf and Laura Watts! In this special episode, Steve and Laura talk about Hunger and Fear of Food. Listen to learn: What causes hunger? Can we change our hunger response? The power of the environment on our eating behaviours Why you are scared of feeling full Tips to manage your hunger Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
Carbs, Progress and Progression | Ep 352
Carbs, Progress and Progression | Ep 352 Welcome to the RISE Podcast with Steven Eskaf! In this special episode, Steve answers common questions from week 2 of the New Year, New You Challenge. Listen to learn: What are carbs and how do they influence weight loss? How often should you take progress photos, measurements, and body weight? If a set is easy, should you add weight for the next set, or in the next week? Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
What Snowboarding Can Teach You About Fitness | Ep 351
Welcome to the RISE Podcast with Steven Eskaf! Listen to hear how learning to snowboard is much like going to the gym Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
How to 10X Your Training | Ep 350
Welcome to the RISE Podcast with Steven Eskaf! Listen to learn how to standardise your training and 10X your results. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
How to make Fitness Easy | Ep 349
Welcome to the RISE Podcast with Steven Eskaf! Listen to learn how changing your environment can fast-track your fitness journey. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
Power of Averages | Ep 348
Welcome to the RISE Podcast with Steven Eskaf! Listen to learn how to use averages to get the most out of your fitness journey. Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
How Long Should You Rest Between Sets | Ep 347
Welcome to the RISE Podcast with Steven Eskaf! Listen to learn how long you should rest between sets Connect Find RISE Method On Apple Podcasts On Facebook On Instagram @rise.method  Steven Eskaf @steveneskaf  For more information about the RISE Method visit: https://risemethod.com.au/
