The Evil Empire

TWO September Challenges for you guys...Stretch-tember and Check In to Cash Out This Weeks Cake Pop is a "Badger Bomb" to honor the Kaus family. Triib Update. Go watch Holly, Amy and Mary compete next weekend. All Access Pass Reminder. Holiday Diet Coaching. --- Support this podcast: https://anchor.fm/complete-fitness/support

Gym ALL ACCESS membership is ready to go. TRIIB TO DO LIST for everyone. New equipment rules. --- Support this podcast: https://anchor.fm/complete-fitness/support

LAST CALL for Merch orders. New gym lay out. 4 Month Transformation Program. --- Support this podcast: https://anchor.fm/complete-fitness/support

Work outs of the week, new cycle, merch drop reminder and pull up bars. --- Support this podcast: https://anchor.fm/complete-fitness/support

Thursdays class layout, reminder about cleaning and a LIMITED EDITION MERCH DROP! If you are buying the Real Meal from bangarangfoods.com use my code: Nina15 for 15% off your order. Those of you that order it through the gym get 15% off automatically! --- Support this podcast: https://anchor.fm/complete-fitness/support

We talk to Kelyn, who is an original member of Complete Fitness, regarding her new home baking business venture. Check out here Cake Pops at the gym or her baked goods at www.mommameyer.com If you need desserts catered for an event or a special occasion, get a hold of Kelyn at kelyn@mommameyer.com Follow her on Instagram and on Facebook. --- Support this podcast: https://anchor.fm/complete-fitness/support

We are still the only gym in town with a podcast so we are going to bring it back for weekly previews of work outs, getting to know our current members and coaches, as well as any announcements or exciting and new things happening in the gym! If you have any ideas for episodes, shoot ‘em my way! --- Support this podcast: https://anchor.fm/complete-fitness/support

Join me in our introduction to mobility month! I talk about the benefits of mobility and how aging, body aches, and recovery is all related to our mobility (or lack thereof). Make sure to sign up for my FREE 6 day mobility challenge on facebook at www.facebook.com/groups/ninaarezina --- Support this podcast: https://anchor.fm/the-evil-empire/support

What is the cost of getting lean... - Sacrifice and changing our mindset - Thinking about food differently - Doing the FOUR things I mention in the podcast so you can SUSTAIN long-tern success. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Are your hormones and metabolism to blame for not being able to lose weight? Tune in to find out! --- Support this podcast: https://anchor.fm/the-evil-empire/support

Why consistency in diet and macros is important for weight and fat loss. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Skip the first 10 minutes of this if you dont want to hear about stuff in the gym and go right now how the diet challenge is going to work for 2021. --- Support this podcast: https://anchor.fm/the-evil-empire/support

NEW Cycle starting Monday, January 4th...what it entails, why and what to expect. Preview of how the diet challenge is going to work. Want to sign up for it? Link is on the front page of be-complete.net --- Support this podcast: https://anchor.fm/the-evil-empire/support

Kettlebell Swing Challenge and WHY we are getting an AED. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Update on how I felt after dry needling and we are nearing the end of the End of Summer Slimdown! --- Support this podcast: https://anchor.fm/the-evil-empire/support

Oct 17th - Dr Mike and Michael will be talking about dry needling and giving free consults at the gym. End of Summer Slimdown chat. Complete Fitness Anywhere. Programming updates. --- Support this podcast: https://anchor.fm/the-evil-empire/support

KidFit is back. Yearly memberships. Programming changes and some questions answered regarding the 30 Day Slimdown. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Mask Mandate and explanation of 30 Day End of Summer Slim Down. --- Support this podcast: https://anchor.fm/the-evil-empire/support

A few announcements, but mainly I announce the 2020 Diet Challenge winners. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Corona Craziness Updates - WE ARE OPENING on Tuesday, May 26th and WHY we are not doing Memorial Day Murph --- Support this podcast: https://anchor.fm/the-evil-empire/support

We have the Fisher family on this one as they are the "Members of the Month"...many of you KNOW Brian, Vicki and Elle, but now you can learn about their training styles over the years and WHY they continue to choose Complete Fitness as their main gym. We have a couple announcements regarding the diet challenge and announce the WINNER of "March Madness". --- Support this podcast: https://anchor.fm/the-evil-empire/support

A MUST LISTEN FOR EVERYONE. I want everyone to be informed about what we are doing during the coronavirus pandemic. - Cleaning protocol - Spring Break/other trips and self-quarantine protocol - Shut Down protocol - Social Isolation and home work outs - Quarantine Specials on Memberships --- Support this podcast: https://anchor.fm/the-evil-empire/support

Rittner WOD recap Fat Burn February Winners Announcements March Madness Why you should "Change Your Mindset" --- Support this podcast: https://anchor.fm/the-evil-empire/support

It's a long one so you have all weekend to get through it. 1. Supplement order due Monday night 2. Water Intake Tips 3. Supplements and Vitamin recommendations 4. Eric has flowers delivered to my door. 5. Intermittent Fasting --- Support this podcast: https://anchor.fm/the-evil-empire/support

Police Unity Ride Fundraiser for Matt Rittner - Feb 29th at 9am and 10am Spin class at Wheel and Sprocket in Brookfield, 1pm on Sunday, February 16th Fat Burn February points Logging Daily points Weight check ins Issues you guys are having...snacking, alcohol, not hitting macros...etc. Lifestyle goals: Your relationship with your significant other Me and Kristy do a lot of yelling...get ready to laugh. --- Support this podcast: https://anchor.fm/the-evil-empire/support

- Announcements - Accessory work and points for the challenge - Meal Prep "How To" Tips and Tricks - Lifestyle Goal: Eat your veggies --- Support this podcast: https://anchor.fm/the-evil-empire/support

Kristy and I talk about: Weekly points outline and talk about each aspect AND where to see point system in triib. How to make a plan on coming to the gym each week. Macro goal for this week. Lifestyle focus for the week. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Episode 1 for All About Me in 2020 1. MyFitnessPal and how to make your macro-life easier. 2. What you need to do THIS week to prepare for this diet challenge... - Measurements - Alcohol and water - Goal Setting - Logging into Triib --- Support this podcast: https://anchor.fm/the-evil-empire/support

1. Some basic announcements: - Sunday, January 12th, cleaning party from 10am until 12pm, open gym to follow. - Monday, January 13th, Slackline Video Shoot during 5:30pm class. - Saturday, January 18th, Mary Kay representative to give free facials and exfoliation at 11am. - Monday, January 20th, Trokie CBD rep will be at the gym from 3:30pm until close. 2. Olympic Lifting Classes are making a comeback! 3. "All About Me in 2020" Diet Challenge explained in depth. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Slackline CBD Pop Up at the gym Holiday Schedule WODs of the Weekl --- Support this podcast: https://anchor.fm/the-evil-empire/support

Thanksgiving Schedule WODs of the Week Apparel Order --- Support this podcast: https://anchor.fm/the-evil-empire/support

Muscle up clinic and halloween part recap Covenant House Sleep Out for "Lost Boys and Girls" Keeping the Culture of CFMF Strength Balance Assessment End of Phase 1 of Cycle and Phase 2 stuff WODs of the week --- Support this podcast: https://anchor.fm/the-evil-empire/support

Muscle Up Clinic - November 9th at 11:00am Halloween Party Pot Luck Sign Up and Details WODs of the Week --- Support this podcast: https://anchor.fm/the-evil-empire/support

Halloween Party - Save the Date for October 26th 8pm Clinics New website Diet Challenge Changes Sweat Class Reviews on Google and Facebook New On Ramp format why and how and cost --- Support this podcast: https://anchor.fm/the-evil-empire/support

Halloween Party Save the Date - October 26, 2019 Time and Details will be coming. Nutrition Challenge Programs New Cycle - IN DEPTH --- Support this podcast: https://anchor.fm/the-evil-empire/support

Test Week for this week and NEXT. NEW CYCLE...where we are going and why. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Coffee Bar at the gym and FIESTA FRIDAY. Apparel Order. UR Order and Supplements. Double Digit Kids Classes. WODs of the Week. --- Support this podcast: https://anchor.fm/the-evil-empire/support

New front desk area. Birthdays this week. Selfie Support winners. Coffee Mugs. Programming and Clinics. WODs of the Week. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Announcements... Wodwell.com and our Hero WOD "MIR" 5am class on MWF Selfie Support Challenge - Rules ReIterated Fiesta Friday - July 26th NEW CYCLE Explanation and where we are going. WODs of the Week --- Support this podcast: https://anchor.fm/the-evil-empire/support

NEW CYCLE ALERT! PRIZE GIVEAWAYS! Attendance of the Month for June and Selfie Support Challenge in July. UR NEEDS YOUR HELP! Head to be-complete.net/news to VOTE! FIESTA FRIDAYS starts this Friday, the 12th! We're going to see the Milwaukee Milkmen to kick off our Fiesta Fridays for the Summer. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Summertime Kick Off Sale Coaches Evaluations Kids and Teens Camps are starting this week Friday Night WODs Post Summerfest WODs of the Week ...and other fun nuggets of information! --- Support this podcast: https://anchor.fm/the-evil-empire/support

UR Order Triib update - How To Specific Strength Training Plans WODs of the Week --- Support this podcast: https://anchor.fm/the-evil-empire/support

Memorial Day Murph recap Triib and Rowing Cycle What's your purpose at the gym and whats your end of summer goal? WODs of the Week --- Support this podcast: https://anchor.fm/the-evil-empire/support

Memorial Day Murph 2019. Triib updates. Lean in 19 Winners! --- Support this podcast: https://anchor.fm/the-evil-empire/support

Kids Fundamentals...How I am making your Kids better at Fitness, but also in life. Maintenance Macros...what to do after this diet challenge to maintain your new weight so we can have a better relationship with food. Transferring over to TRIIB...what you need to do to get ready for the switch from Pike13. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Heart Rate...what became a simple question into a LOADED answer about what the difference is, what you should focus on, and why you shouldn't worry too much about it. WODs of the Week. --- Support this podcast: https://anchor.fm/the-evil-empire/support

Things you can do and THINK about now to set you up for a successful post-diet challenge relationship with food and alcohol and to "live long and prosper". --- Support this podcast: https://anchor.fm/the-evil-empire/support

Community vs Culture...what really sets us apart from other gyms. Gym Etiquette. No Alcohol April. #AbCity April. WODs of the Week. --- Support this podcast: https://anchor.fm/the-evil-empire/support

A heartfelt THANK YOU to you guys for a solid WILD week. Diet Adherence. WODs of the Week. Why I hate the Open. --- Support this podcast: https://anchor.fm/the-evil-empire/support

MODIFIED Schedule for the Week - Fox6 Wakeup, Real Milwaukee on Wednesday AND Hero Work Out on Saturday. Some Lean in 19 Motivation for you guys. Work outs of the Week. --- Support this podcast: https://anchor.fm/the-evil-empire/support

BIG ANNOUNCEMENT! Supplements and Hydration Hat and UR order. WODs of the Week. --- Support this podcast: https://anchor.fm/the-evil-empire/support