The Challenge Podcast
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.
Challenge Weekly Show #14: The Why, How and Challenges of Building Muscle
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 building muscle Side effects of building muscle The difference between beginner and advanced hypertrophy ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information ab...
Challenge Weekly Show #13: Finding Exercise Outside of the Gym
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 your body How building your fitness resume can lead to PBs ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more in...
Challenge Weekly Show #12: Talking About Fitness Myths & Misconceptions
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 ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the Challenge visit:
www.maxchallenge.com.au
...Getting the Next Generation Involved in Fitness with Monique Mahony
Getting the Next Generation Involved in Fitness with Monique Mahony
"It's your own journey, everyone is on their own path"
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Meet Monique Mahony, Maxine's Top 10 finalists in the September Challenge.Â
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 brain while you train your body Taking a step back and set your intentions Using exercise to increase your energy and work productivity Removing temptations from your environment"The Challenge is for everyone!"
ConnectÂFind...
Challenge Weekly Show #11: Navigating Holidays and Life After the Challenge
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? ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the Challenge visit:
www.maxchallenge.com.au...
Being Accountable to Something Bigger with Steve Glenn
Being Accountable to Something Bigger with Steve Glenn
"Get in, train hard, and get out"
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Meet Steve Glenn, Max's Top 10 finalists in the September Challenge.Â
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 and Melbourne Lockdowns The journey to discover what works for you The power of being accountable to someone"Reach out to me, I'll keep you accountable!"
Follow Steve Glenn on Instagram @fitdadsg
ConnectÂFind...
Challenge Weekly Show #10: Overcoming Injuries
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? ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the Challenge visit:
www.maxchallenge.com.au
ww...
How to be a Top 10 Repeater from Home with Ambassador Bonnie Scudds
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"
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Meet Bonnie Scudds, Maxines's Top 10 finalists in the September Challenge.Â
In this episode, you’ll discover: How Bonnie completed the Challenge twice and finished in the top 10 twice How your fitness journey changes once you begin to help others The importance of a structured training and nutrition program for change Resources to keep on track with the Challenge Tips for improving your Challenge mindset Identity changes from going from fit to preg...Challenge Weekly Show #9: Managing Stress and the Challenge
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 ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.co...
Finding Your Third Place with James Godfrey
Finding Your Third Place with James Godfrey
"Don't chuck it all away because you had a bad day"
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Meet James Godfrey, Max's Top 10 finalists in the September Challenge.Â
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 training program working for you Tips for getting better at exercises in the gym The science behind why we get more flexible with strength training"Get through the first 4 weeks and go from there"
Conn...Challenge Weekly Show #8: Mentors, Mentees and Being a Beginner Again
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 building a relationship with your mentor, coach or teacher ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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...
Consistent Growth Over Time with Jess Chettleburgh
Consistent Growth Over Time with Jess Chettleburgh
"If at first you don't succeed, try, try again"
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Meet Jess Chettleburgh, Maxine's Top 10 finalists in the September Challenge.Â
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 with exercise post-pregnancy Finding full-feeling foods Tips for meal prep"Just keep cracking away at it"
ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and...
Challenge Weekly Show #7: Self Talk, Identity and Ego
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-talk can make things more difficult How to quieten the voice in your head ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Turning Your Challenges into Memories with Ben Rix
Turning Your Challenges into Memories with Ben Rix
"Pace yourself, its a marathon not a sprint"
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Meet Ben Rix, Max's Top 10 finalists in the September Challenge.Â
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 fondest memories How to transition to home training Tips to adapting your program to your environment The difference between an intermediate and advanced trainee Tips for alcohol in social situations Being a leader of change to your socia...Challenge Weekly Show #6: What We Wish We Knew When We Started
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 Good vs Bad foodsCheck out @thefitnesschef_Â
ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For mor...
Looking for Help with Kristy Lang
Looking for Help with Kristy Lang
"Seek out help when you need it"
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Meet Kristy Leigh Lang, Maxine's 3rd place finalist in the September Challenge.Â
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 anxiety How to use the gym and working out as a mental outlet Tips on managing fatigue and looking after your body How to seek help to improve your...Challenge Weekly Show #5: When to Play Your Cards
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 ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the Challenge visit:
www.maxchallenge.com.au
...Being a Good Scientist with Tim Coakley
Being a Good Scientist with Tim Coakley
"If you think you can or you think you can't, you're right"
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Meet Tim Coakley, Max's 2nd place finalist in the September Challenge.Â
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 between motivation and discipline How to apply science to the Challenge"Just keep an open mind and be patient"
ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On F...
Challenge Weekly Show #4: What's Measured is Managed
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:
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 measuring data Emotional connections with numbers The challenges in measuring information How to make decisions about your data ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
O...
Small Changes to Make a Big Impact with Andrea Feinbier
Small Changes to Make a Big Impact with Andrea Feinbier
"How are you going to integrate this into your life?"
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Meet Andrea Feinbier, Maxine's 2nd place finalist in the September Challenge.Â
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 between knowing and doing The power of compliance When to listen to your body and pace yourself Making small changes in social situations for a big impact The effects of exercise on mood and sleepÂ
Challenge Weekly Show #3: Gymtimidation and Overcoming Fear and Anxiety in the Gym
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 fitness community The power of the water cooler What music Steve and Nic listen to The balance between comparing yourself to others for inspiration or intimidation ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
The Difference Between Doing the Challenge and Winning the Challenge with Max's Grand Champion Kyle Byrne
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.Â
In this episode, you’ll discover: Kyle's story about why he started three different Challenges The power of accountability and setting goals The difference between just completing the Challenge and completing it to win Mental challenges that you're likely to face while completing the Challenge What to do it you're facing temptation The difference between weight loss and fat loss Adapting and modi...Challenge Weekly Show #2: Week 1, Mindset and Being a Beginner Again
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 thinkingPlus all their tips for week 1 of the Challenge.
ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the Challenge visit:
www.maxchallenge.com.au...
Changing Your Body Through Resistance Training with Maxine's Grand Champion Maria Cuscheiri
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.Â
In this episode, you’ll discover: Maria's story about why she started the Challenge How Maria's body changed when she introduced resistance training The journey from cardio to lifting weights Common resistance and apprehension to resistance training Why resistance training is hard The challenges with learning new exercises Why sweating isn't a good indicator for a good workout Why weights training is closer to meditation than exercise The...Challenge Weekly Show #1: Prep week, Calories & Carbs
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.Â
They also tackle answer some common questions from the community over calories, macros and our good friend, carbs.Â
ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and...
From Ironman to Powerlifting and Everything in Between with New Maxine Coach Nic
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
ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.auÂ
Finding Inspiration and Being a Role Model with Ashley Chettleburgh
Ashley Chettleburgh
"Have a goal and commit to it!"
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Meet Ashley Chettleburgh, Max's 2nd place finalist in the May Challenge.Â
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 your work productivity Being a role model to your kids ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the Challenge visit:<...
Train Your Mind While You Train Your Body with Colleen Sommerville
Train Your Mind While You Train Your Body with Colleen Sommerville
"Say it over and over again and your brain just starts believing it"
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Meet Colleen Sommerville, Maxine's 3rd place finalist in the May Challenge.Â
In this episode, you’ll discover: The journey of multiple Challenges How to think of the Challenge as a long term goal Embracing the fitness lifestyle The power of prepping your time just like you would prep your food How to multitask while doing cardio Finding what you love and making it part of you How to use self-talk and...Wearing Different Hats with Talea McGuffie
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.Â
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 to identify big, small and imaginary barriers ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the C...
Challenging What You've Always Done with Max's Grand Champion Glenn Hall
Challenging What You've Always Done with Glenn Hall
"Don't overdo it, just stick to the program"
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Meet Glenn Hall, Max's Grand Champion in the May Challenge.Â
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 internal load Delaying satisfaction by focusing on form to progress How your body adapts to food volume Considering the Challenge as an educational course ConnectÂFind The Max and Maxine Challenge
On Ap...
"Fall Down Seven, Stand up Eight" with Tash Newell
"Fall Down Seven, Stand up Eight" with Tash Newell
Meet Tash Newell, one of Maxine's top 10 finalists in the May Challenge.Â
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" ConnectÂFind The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
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For more information about the Challenge visit:
www.maxchallenge.com.au
www.m...
Breaking the Cycle of Going Through the Motions with Steven May
Breaking the Cycle of Going Through the Motions with Steven May
"Get in and get it done!"
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Meet Steven May, one of Max's top 10 finalists in the May Challenge.Â
In this episode, you’ll discover:The importance of staying focused to achieve a resultBreaking the cycle of "going through the motions"How to manage your training volumeThe limitations of basing your training off Pro BodybuildersWhat is "junk volume" and are you doing it?How to overcome spinal pain and complete the ChallengeAre you in "movement jail"?How to be a movement rockstar ConnectÂFind T...
Going from Fat-Fit to Fit-Fit with Billy Gumburd
Going from Fat-Fit to Fit-Fit with Billy Gumburd
"As long as you apply yourself to the Challenge, you will get results"
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Meet Billy Gumburd, one of Max's top 10 finalists in the May Challenge.Â
In this episode, you’ll discover:
The difference between Football and Football The power of doing the Challenge with other Challengers How nutrition changes body composition Do you need to upgrade your approach to Nutrition? How food can sneak into your life The importance of portion control Challenges with changing personality What to do when people ask you...Planning Your Life After the Challenge with Brendan Mulry
Planning Your Life After the Challenge with Brendan Mulry
"Just get involved!"
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Meet Brendan Mulry, one of Max's top 10 finalists in the May Challenge.Â
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 busy lifestyle The benefits of a front squatConnectÂ
Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxin...
Going Back to the Gym After an Injury with Alex DeBarro
Going Back to the Gym After an Injury with Alex DeBarro
"Not everybody knows everything 100%, we're all learning every day"
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Meet Alex DeBarro, one of Max's top 10 finalists in the May Challenge.Â
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 support to make change How to manage fatigue with an active job Tips on how to maximise recovery Indirect ways to stretch to increase flexibility How nutrition changes more...Going From Being Busy to Being Active with Grand Champion Susan Guillaumer
Susan Guillaumer
"Don't be busy, be active"
Meet Susan Guillaumer, Maxine's Grand Champion in the May Challenge.Â
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 Being aware of your step count and how to increase it Focusing on Non-Scale Victories Finding out what you want, not what other people want Does pineapple belong on a pizza?"You don't get results out of a Weetbix packet"
ConnectÂ
Find...
How To Have Your Cake, and Eat It Too with Nathan Clegg
Nathan Clegg
"Not about what you do now, it's about what you do next"
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Meet Nathan Clegg, one of Max's top 10 finalists in the May Challenge.Â
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 training while travellingÂConnectÂ
Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Â
Visualising Your Success with Rebecca Latimer
Visualising Your Success with Rebecca Latimer
Meet Rebecca, one of Maxine's top 10 finalists in the May Challenge.Â
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 modelsConnectÂ
Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On Instagram @maxchallenge and @maxineschallenge
Â
For more information about the Challenge visit:
www.maxchallenge.com.au
www.maxineschallenge.com.a...
Big Changes from Challenging Conversations with Morris Bird
Big Changes from Challenging Conversations with Morris Bird
"Nothing wrong with being competitive, just be a good competitor"
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Meet Morris Bird, Max's 3rd place finalist in the May Challenge.Â
In this episode, you’ll discover:
Using competition to drive performance Having tough conversations to make change How identity change can affect social circles Making sense of things you don't understand Challenging your biases and trying new things How to manage training fatigueConnectÂ
Find The Max and Maxine Challenge
On Apple Podcasts
On Faceb...
From Running to Resistance Training with Hugh Skinner
From Running to Resistance Training with Hugh Skinner
Meet Hugh Skinner, one of Max's Top 10 Finalists in the May Challenge.Â
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 to suit your own preferences Overcoming fears around food The limitations of comparing yourself to othersConnectÂ
Find The Max and Maxine Challenge
On Apple Podcasts
On Facebook
On I...
