Embark on a transformative journey of fitness and wellness with the R.I.S.E. Method Podcast. Hosted by Coach Steve, the creator of the R.I.S.E. Method, we bring you insightful discussions and practical advice on training, nutrition, mental resilience, and holistic health. Tune in for the latest research, captivating interviews with fitness, diet, and health professionals, and an engaging fusion of time-tested wisdom and cutting-edge science. Engage with us through invigorating Q&As and draw motivation from the driving force behind the R.I.S.E. Method Challenge. This podcast is your ultimate guide to reevaluating your lifestyle, implementing effective fitness strategies, sustaining healthful habits, and evolving to meet your ever-changing wellness goals. With the R.I.S.E. Method Podcast, you’re not just listening; you’re transforming.
Episodes
2 days ago
2 days ago
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?
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Coach Steve
Coach Nic
For more information about the RISE Method visit:
Tuesday May 23, 2023
Tuesday May 23, 2023
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 Facebook
On Instagram @rise.method
Coach Steve
Coach Nic
For more information about the RISE Method visit:
Tuesday May 09, 2023
Tuesday May 09, 2023
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 1800 calories per day , no cardio , weight training and 10000 steps a day ,my goal was to see the scales go up this time in which they have but I’m wanting to know would I now be better to go up to 2000 calories to continue on with this or should I stick to 1800 calories?
- Hi coaches Could you please explain more about hunger scale in terms of reversing diet after the challenge. Cheers
- What do you seasoned challengers do with your training between challenges? Do you back off for a while or just continue on?
- Hi coaches, im down 8kg on this challenge and still have another 5kg to go, should I just continue with my current calories, or should I start from the beginning again?
Do you have a question for the Challenge Weekly Show?
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Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday May 02, 2023
Tuesday May 02, 2023
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 my hard work. Researching reverse dieting and wondering if you’d recommend it coming out of the challenge? As far as I understand the best way is to add 50-100 calories per week until I reach maintenance calories of my ideal weight?
- Be interested to know the coaches thought's now we're in week 10 & Im only 5kg down! Yes, that works out to be 0.5kg weekly, which is good..... but considering I have at least another 10kg of fat to lose, I would have expected more on the scales. Maybe it's my age? Notes - I have hit minimum 10,000+ steps every single day. - my nutrition has been 90%+ on target, everything tracked, weighed etc - this past week is the 1st time I've missed a weight session in entire challenge HELP
- Are DOMS indicative of muscle growth?
Do you have a question for the Challenge Weekly Show?
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Coach Steve
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For more information about the Challenge visit:
Friday Apr 21, 2023
Friday Apr 21, 2023
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
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Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Apr 18, 2023
Tuesday Apr 18, 2023
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 bars are 40grams. I have a few a day and had assumed they are 25-30 grams as per what is in my plan. So just a heads up for other who presumed the same, if you are working on a tight calories budget at the moment and taking supps, just adjust the quantity in your tracking. Or only at 2/3 of the cookie...? As if! They are too yummy!!
- Dear coach Steve and Nic … I had a baby 6months ago. I was 69kg with 6kg to lose to get back to pre-baby weight, so that was my goal in this challenge. I am currently at 65kg and I feel like I have picked the low hanging fruit, but am really struggling to get the number down. I really want to push through and lose that last two kg. The more I work out at the gym, the more my weight seems to plateau. I am on about 1200cal which is as low as I can go as I am starting to struggle with fatigue. Do you have any last minute tips for me?
- Hi Coaches, I have a couple of questions. Is it true that you should not eat less calories than what your BMR is? I have gone from 43.9kg to 43.6kg of muscle mass is this because I am not eating enough? Or is this normal? Thanking you in advance
Do you have a question for the Challenge Weekly Show?
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Coach Steve
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For more information about the Challenge visit:
Friday Apr 14, 2023
Friday Apr 14, 2023
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
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On Instagram @m.challenge.official
Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Apr 11, 2023
Tuesday Apr 11, 2023
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 psychological, but interesting. Have you had this experience?
- Question - I'm doing M Plus... The first 2 exercises have an extra set ... If it's an exercise (like deadlifts) and I really struggle with them does it matter if I do an extra set on a different exercise (say squats) instead? Should I move squats to the start and rearrange the order? I feel like I am over thinking it... But I feel like I get more out on different exercises depending on how the body is feeling on the day
- Hi y’all, quick question for anyone willing to offer some advice - As I’m not real sure how I should progress from here on deadlifts 🤷🏼♀️🤔😬… I have been stuck at lifting 65kgs for 3 sets - 12 reps a set for the last few weeks… Question is - Should I increase the kgs and do less reps or decrease the kgs and do more reps??? My rests are 2 minutes which I don’t think I could reduce at this kg weight, as it is taking me at least 2 mins to get my breath back and feel my legs again… 😩
- Hi coaches I’m trying my absolute hardest to add more muscle , I really want to see the results with this , I noticed my week 8 check in I not really seeing a change , how can I push myself and make sure I’m getting all the benefits to get there , I’m on close to 1800 calories sometimes I do hit 2000calaries , my goal is not to loose weight but to gain a bit also , which I think is needed to build muscle as well , I’m not sure if my digestive issue could be slowing this process for me or not also , I feel like I’m at a complete stand still any help or ideas please throw my way
Do you have a question for the Challenge Weekly Show?
Connect
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Coach Steve
Coach Nic
For more information about the Challenge visit:
Friday Mar 31, 2023
Friday Mar 31, 2023
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
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Coach Steve
Coach Nic
For more information about the Challenge visit:
Tuesday Mar 28, 2023
Tuesday Mar 28, 2023
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 can't seem to get back on track or focussed, I'm always feeling fatigue. Do you have any recommendations on what I could try to get back on track. Thanks David
- Hi, Just a silly question, is it better to do all 3 sets of 1 exercise before moving on to the next? I admit that I have been bunching mine into a set of 2 and a set of 3. It’s just occurred to me, that perhaps the muscle groups would be better trained concentrating on one group at a time. Thank you in advance.
- Been thinking about abs recently and was curious. So many successful challengers have abs to die for however I haven't seen much in the way of specific ab exercises in the training. I can feel my abs working in many of the exercises on the program but I don't wake up the next day with sore abs like I do other body parts. Would it be fair to say abs will pop if I shred enough fat and follow the training program or should I be doing additional targeted exercises?
- Hey everyone.
What is the general consensus on lifting belts. I’ve not ever used one. I would consider myself to be a lifter of moderate experience and have always had the opinion if I keep good form and don’t overdo myself I really have no need for one. But as my deadlift increases I wonder if I should be using one or if it’s really not necessary. I understand this is likely a personal preference topic.
Those of you who are using them. Do you use it on every deadlift out of habit. Or is it something you put on for heavy lifts 1RM etc. any and all input appreciated as always.
Thanks
Do you have a question for the Challenge Weekly Show?
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Coach Steve
Coach Nic
For more information about the Challenge visit: