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
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".
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
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
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.
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.
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...
- Alcohol and water
- Goal Setting
- Logging into Triib
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.
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
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
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.
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.
How programming has evolved from the crossfit.com mentality over the course of the last 7 years i've been doing this.
Why I program the way I do.
Why programming has changed.
Why programming has evolved for YOU.
The differences of proteins, fats, carbs and why their important to you, your body composition goals and health.
Hero Work Out on Saturday February 16.
As well as the rest of the work outs of the week.
I answer some basic questions about meal timing, the muscle building program, what proteins/fats/carbs are, being hungry...etc.
Feb 2nd, Dale from UR the Answer supplements is coming up for our in-house partner competition.
WODs of the Week
Many of you have seen the shirts we sell in the gym, but have never met the man behind the scene! Get to know one of our members at the gym and how/why he decided to start his own clothing line!
Episode 44 had ANOTHER week over 100 listens, Episode 45 is live!
PR shout outs!
Opportunity for a group Spin session on Sundays.
And I go over in depth our de-load week and what to expect/focus on.
Episode 16 of the Evil Empire Podcast is LIVE
Its a GREAT one as tonight we got Billy Joel and REO on the cast and we talk about...
Weekly challenge winners
Weekly challenge wod of the week
The Open and Friday Night Lights
Athlete of 18.1
WODs of the Week