RISE Method Podcast

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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

Friday Aug 18, 2023

Should You Train to Failure? | Ep 334

Friday Aug 18, 2023

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/

Wednesday Aug 16, 2023

Measuring Muscle Growth, Fat Loss Diets & Training Splits | Ep 333

Wednesday Aug 16, 2023

Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini!

Listen to discover:

How do you measure muscle growth?
How do you transition from a muscle building to a fat loss training program?
What's the best training split?

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/

Tuesday Aug 08, 2023

Rest, Cardio & Muscle Gain! | Ep 332

Tuesday Aug 08, 2023

Welcome to the RISE Podcast with Steven Eskaf and Nicoletta Ceppellini!

Listen to discover:

How much rest you need between workouts
Is 6 minutes of high intensity cardio good for cardio gains?
What does a weight gain phase look like?

And Meet our Week 8 All-Stars!

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/

Thursday Aug 03, 2023

Mind over Muscles | Ep 331

Thursday Aug 03, 2023

Welcome! This episode is all about understanding the mind-muscle connection.

What is Mind-Muscle Connection?

The mind-muscle connection is a technique often described as magical and powerful by fitness enthusiasts. In simple terms, it is the act of focusing our mind on the muscle we are training, to achieve better contractions, experience the "pump," and get positive feedback.

Why is it Important?

Focusing on a muscle while training helps in better contraction and squeeze, improving the effectiveness of the exercise. For instance, if you're doing a bicep curl, focusing on the contraction and squeeze of the bicep rather than getting distracted can give you a better pump and a sense of accomplishment.

Who Should Focus on it?

As a beginner, your primary focus should be just to start exercising. Don't worry about mind-muscle connection yet; you'll still see significant gains.

As you advance and understand your body better, focusing on the mind-muscle connection can enhance your workout effectiveness. However, when lifting heavier loads, focusing too much on individual muscles can become a distraction.

How Can You Improve Your Mind-Muscle Connection?

Visualize the muscle: Look up what your target muscle looks like and understand how it works.
Manipulate tempo: Slowing down the movement during different phases of the exercise can help you feel the muscle working.
Increase reps: Doing more reps with less weight can help you focus on the muscle better than heavy lifting.

Remember, mind-muscle connection is a skill that improves with time and practice. The key is to start exercising and gradually understand your body and its mechanics.

Wednesday Aug 02, 2023

Inhale, Exhale, Lift | Ep 330

Wednesday Aug 02, 2023

Welcome to the RISE Method Podcast where fitness information is made accessible to everyone! In this bite-sized episode, we're discussing a common question: when should I be breathing when I'm training?

Breathing Basics

Breathing is semi-unconscious: We do it automatically but can be aware of it, especially during exercise.
Breathing during training: It's important to consider why we should focus on our breath during training, and how to manipulate it to maximize benefits.

Breathing During Exercise

What happens when we breathe: The diaphragm contracts to draw in air, filling up the lungs, and relaxes to exhale.
The anatomy of breathing: The diaphragm, transverse abdominis, and pelvic floor work together to breathe.
Increasing abdominal pressure: This can increase core stability, allowing us to create more power and train harder, potentially reducing injury risk.

Ideal Breathing Pattern

Eccentric phase: Breathe in during the lowering phase of the exercise.
Concentric phase: Breathe out during the lifting or pushing phase.
Note: In strength sports, athletes often breathe in before lowering, hold their breath during the eccentric phase, and breathe out during the concentric phase.

The Valsalva Maneuver

A common practice during heavy lifting, this involves bracing and holding your breath momentarily to create core stability.
This is an instinctive action, often seen when lifting heavy objects outside the gym.
As a result, focusing too much on breath control during exercise can overcomplicate things.

Conclusion While breathing is important, the body often adapts its breathing patterns naturally as exercise intensity increases. For most people, there's no need to overthink it – just focus on your exercise and let your body do its thing. Paying attention to your breathing can be beneficial, but it shouldn't be a primary concern when lifting. Progressing the load is often more beneficial for improving both strength and breathing technique.