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The Evil Empire

The Evil Empire

By Nina
All of the happenings at Complete Fitness Coaching.
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Episode 101 - Feb 12, 2021
Why consistency in diet and macros is important for weight and fat loss.
16:28
February 12, 2021
Episode 100 - Protein Deload Experience and Diet Challenge Information
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.
31:30
January 8, 2021
Episode 99 - Jan 3, 20201
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
24:25
January 3, 2021
Episode 98 - October is Sudden Cardiac Arrest Awareness Month
Kettlebell Swing Challenge and WHY we are getting an AED.
19:30
October 20, 2020
Episode 97 - Set 28, 2020
Update on how I felt after dry needling and we are nearing the end of the End of Summer Slimdown!
18:12
September 28, 2020
Episode 96 - Sept 23, 2020
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.
36:55
September 23, 2020
Episode 95 - Aug 26, 2020
KidFit is back. Yearly memberships. Programming changes and some questions answered regarding the 30 Day Slimdown.
25:08
August 26, 2020
Episode 94 - Aug 2nd 2020
Mask Mandate and explanation of 30 Day End of Summer Slim Down.
22:55
August 3, 2020
Episode 93 - 2020 Diet Challenge Winners
A few announcements, but mainly I announce the 2020 Diet Challenge winners.
30:37
June 8, 2020
Episode 92 - May 22, 2020
Corona Craziness Updates - WE ARE OPENING on Tuesday, May 26th and WHY we are not doing Memorial Day Murph
23:27
May 22, 2020
Episode 91 - April 9, 2020
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".
01:07:34
April 9, 2020
Episode 90 - COVID-19 gym protocol and game plan
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
52:35
March 15, 2020
Episode 89 - Changing Your Mindset.
Rittner WOD recap Fat Burn February Winners Announcements March Madness Why you should "Change Your Mindset"
29:50
March 9, 2020
Episode 88 - Supplements, Vitamins and Intermittent Fasting
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
56:02
February 15, 2020
Episode 87 - Lifestyle Goal: Relationship with Significant Other
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.
44:13
February 9, 2020
Episode 86 - Meal Prep Tips and Tricks and Eating Your Veggies
- Announcements - Accessory work and points for the challenge - Meal Prep "How To" Tips and Tricks - Lifestyle Goal:  Eat your veggies
47:53
February 2, 2020
Episode 85 - How to PLAN to HIT The Gym
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.
40:37
January 26, 2020
Episode 84 - Preparing For Your NEW Diet
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
31:18
January 19, 2020
Episode 83 - All About Me in 2020 Diet Challenge
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.
36:39
January 5, 2020
Episode 82 - Dec 14, 2019
Slackline CBD Pop Up at the gym Holiday Schedule WODs of the Weekl
20:20
December 16, 2019
Episode 81 - Nov 24, 2019
Thanksgiving Schedule WODs of the Week Apparel Order
17:28
November 24, 2019
Episode 80 - Nov 8, 2019
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
42:05
November 8, 2019
Episode 79 - October 13, 2019
Muscle Up Clinic - November 9th at 11:00am Halloween Party Pot Luck Sign Up and Details WODs of the Week
27:47
October 13, 2019
Episode 78 - Sept 23, 2019
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
41:24
September 23, 2019
Episode 77 - Sept 6, 2019
Halloween Party Save the Date - October 26, 2019  Time and Details will be coming. Nutrition Challenge Programs New Cycle - IN DEPTH
50:09
September 6, 2019
Episode 76 - August 26, 2019
Test Week for this week and NEXT. NEW CYCLE...where we are going and why.
33:41
August 26, 2019
Episode 75 - August 12, 2019
Coffee Bar at the gym and FIESTA FRIDAY. Apparel Order. UR Order and Supplements. Double Digit Kids Classes. WODs of the Week.
21:10
August 12, 2019
Episode 74 - Aug 4, 2019
New front desk area. Birthdays this week. Selfie Support winners. Coffee Mugs. Programming and Clinics. WODs of the Week.
21:05
August 5, 2019
Episode 73 - July 19, 2019
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
36:36
July 19, 2019
Episode 72 - July 6, 2019
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.
28:55
July 6, 2019
Episode 71 - June 23, 2019
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!
33:24
June 24, 2019
Episode 70 - June 3, 2019
UR Order Triib update - How To Specific Strength Training Plans WODs of the Week
24:28
June 3, 2019
Episode 69 - May 27 2019
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
20:58
May 28, 2019
Episode 68 - Lean in 19 Winners!
Memorial Day Murph 2019. Triib updates. Lean in 19 Winners!
30:32
May 12, 2019
Episode 67 - Maintenance Macros
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.
36:09
April 26, 2019
Episode 66 - Watching our Heart Rate During Activity
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.
41:24
April 14, 2019
Episode 65 - POST Diet Relationship with Food and Alcohol TIPS
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".
28:05
April 7, 2019
Episode 64 - March 30, 2019
Community vs Culture...what really sets us apart from other gyms. Gym Etiquette. No Alcohol April. #AbCity April. WODs of the Week.
39:21
March 30, 2019
Episode 63 - March 24, 2019
A heartfelt THANK YOU to you guys for a solid WILD week. Diet Adherence. WODs of the Week. Why I hate the Open.
01:03:04
March 25, 2019
Episode 62 - March 17, 2019
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.
34:09
March 17, 2019
Episode 61 - Importance of Supplements and Hydration
BIG ANNOUNCEMENT! Supplements and Hydration Hat and UR order. WODs of the Week.
40:48
March 11, 2019
Episode 60 - Programming at Complete Fitness
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.
21:57
March 6, 2019
Episode 59 - Meal Timing 101
Announcements and WODs of the Week Nutrient Timing and the different components of it that may be affecting your goals.
49:31
March 4, 2019
Episode 58 - Food Composition and Food Quality
Lean in 19 - Food Composition and Food Quality WODs of the Week Announcements:  Hat order, Hero Work Out on March 23rd, Indoor Triathlon and other stuff!
54:39
February 25, 2019
Episode 57 - How to COMBAT Hunger While on a Diet
Announcements and how to combat hunger during these next 10 weeks. Plus, work outs of the week.
44:12
February 17, 2019
Episode 56 - Differences of Proteins, Fats and Carbs When it Comes to Body Composition
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.
40:56
February 10, 2019
Episode 55 - FIVE Principles (and Priorities) of Dieting
First episode of the Lean in 19 diet challenge, topic:  The 5 principles (priorities) of Dieting. Work Outs of the Week and some other nuggets of information.
42:29
January 31, 2019
Episode 54 - Meal Timing and What are Proteins, Fats and Carbs
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
32:54
January 25, 2019
Episode 53 - January 13, 2019
Simple Blessings. Diet Challenge Announcements. Dale from UR the Answer Supplements will be at the gym Saturday, Feb 2nd. Friendly In-House Partner Competition on the 2nd? WODs of the Week.
23:55
January 14, 2019
Episode 52 - January 6th
Merry Serbian Christmas Eve! Lean in 19 couples discount, new member rate and 10% OFF UR Products for the 3 months during the diet challenge (for participants ONLY). WODs of the Week.
17:46
January 6, 2019
Episode 51 - January 1 2019
Lean in 19 Diet Challenge is outlined and explained in its entirety in this episode.  So if you are curious about it, give this a listen!
33:30
January 1, 2019
Episode 50 - December 17, 2018
Lean in 19 Diet Challenge How to save your SugarWOD work outs. Holiday Schedule. WODs and Basketball Finishers of the week.
15:43
December 17, 2018
Episode 49 - December 10, 2018
Cycling Class. New Class Times. Holiday Hours. #BeBetter. WODs of the Week.
23:23
December 10, 2018
Episode 48
Additional Class Times. Huge PRs. Lean in 19 Challenge. Cycling Class this Sunday!
32:58
December 3, 2018
Episode 47 - Interview with Kevin from Standown Apparel
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! https://www.standownapparel.com
23:59
November 25, 2018
Episode 46 - November 19th, 2018
Thanksgiving Schedule Cycling Classes UR Order Kevin on the Podcast and new Standown Apparel Winter time...wet feet and closed doors. Need feedback on new class times for the gym.
19:03
November 19, 2018
Episode 45 - November 11th, 2018
Episode 44 had ANOTHER week over 100 listens, Episode 45 is live! PR shout outs! Holiday schedule. Opportunity for a group Spin session on Sundays. And I go over in depth our de-load week and what to expect/focus on.
20:03
November 12, 2018
Episode 43 - October 22nd, 2018
Halloween Party re-cap, what to do when you cheat/overeat, AND work outs of the week!
17:58
October 22, 2018
Episode 42 - October 14, 2018
Foo Fighters, Halloween Party and WODs of the Week.
20:46
October 15, 2018
Episode 41 - October 7, 2018
New UR product, the Halloween Party, Joel get-together, Kids class and the WODs of the week!
18:29
October 8, 2018
Episode 40 - September 23rd, 2018
New UR product coming at ya! Halloween party announcement and our new strength cycle starts tomorrow!
28:38
September 24, 2018
Episode 39 - Sept 10, 2018
10 Ways Your Diet Can HELP or HURT You + Work outs of the week!
37:27
September 10, 2018
Episode 38 - Sept 3rd, 2018
A special episode for the 30 Day End of Summer Slimdown participants and the WODs of the Week!
27:29
September 3, 2018
Episode 37 - August 20, 2018
Dont like fish oil?...No worries, I talk about the benefits of flaxseed oil and why I put it in the 30 Day and of Summer Slimdown.
23:27
August 20, 2018
Episode 36 - Aug 12, 2018
How I came to find out so much about nutrition, plus some of the most frequently asked questions when it comes to nutrition. And oh yeah, the work outs of the week.
46:29
August 13, 2018
Episode 35 - August 6th 2018
30 Day End of Summer Slimdown for $30!
25:51
August 6, 2018
Episode 34 - July 30th, 2018
Upcoming diet stuff and we NOW SELL Standown Apparel at the gym. www.standownapparel.com
20:19
July 30, 2018
Episode 33 - July 23, 2018
WODs of the week
21:37
July 24, 2018
Episode 32 - July 16, 2018
Winners of the Check In Campaign and Phase 2 of Diet Challenge. As well as how to set yourself up for success on the Assault Bike.
47:57
July 16, 2018
Episode 31 - July 2, 2018
Latest episode of The Evil Empire
19:01
July 2, 2018
Episode 30 - June 25, 2018
The very first episode of The Evil Empire !
25:11
June 25, 2018
Episode 29 - June 11, 2018
Committed Club Check in Campaign Energy Systems
35:49
June 11, 2018
Episode 28 - June 3, 2018
Midway 12 Weeks to Lean in 18 - Phase 2 Winners Check in Campaign Committed Club - June WODs of the Week
27:18
June 4, 2018
Episode 27 - May 21, 2018
A little bit of gym etiquette and A LOT of talk about why I program the way that I do.
31:21
May 22, 2018
Episode 26 - 12 Weeks to Lean in 18 Phase 1 WINNERS
I announce the winners from Phase 1 of the 12 Weeks to Lean in 18 challenge!
15:07
May 8, 2018
Episode 25 - Supplements I Should Be Taking and WHY!
Based on my experiences, the top supplements you should take, and WHY!
45:24
April 30, 2018
Episode 24 - April 22, 2018
Probably the best, and most interesting week of programming ive ever done.
19:38
April 23, 2018
Episode 23 - April 15, 2018
We talk to Joel about his 2600 mile journey from the Mexican border to the Canadian border and why! Check it out, its definitely a good listen for an EVEN BETTER cause! #CysticFibrosis
35:54
April 16, 2018
Episode 22 - Nutrition 101
Nutriton 101 and NEW 12 Weeks to Lean in 18
28:45
April 9, 2018
Episode 21 - April 2, 2018
Next Diet Challenge. Need Personal Training or Individualized Programming? Intramural Open Winners. T-Spine Mobility.
26:38
April 2, 2018
Lean in 18 - Episode 4 Intermittent Fasting
How and why I am trying intermittent fasting.
27:26
April 1, 2018
Episode 20 - March 28, 2018
Re-capping the Open and where programming is headed.
34:07
March 28, 2018
Episode 19 - March 20, 2018
Mike Tyson joins us and Frank calls in from Oklahoma!
20:22
March 22, 2018
Lean in 18 - How to Manage Carbs and Fats
Midway winners. How we meal prep. How to deal with Carbs and Fats.
22:10
March 22, 2018
Episode 18 - March 12, 2018
We have a midway prize package for our Lean in 18 participants...listen to check it out!
14:22
March 12, 2018
Do My Macros Rollover to the Next Day?
Do we need to recalculate macros? Fat intake. Rollover Macros. ...and more!
19:20
March 6, 2018
Episode 17 - March 4, 2018
Weekly Challenge Winners, Athlete of the Night, 18.2 and 18.3, WODs of the Week
19:07
March 5, 2018
Episode 15 - Feb 18, 2018
26:27
February 26, 2018
Episode 16 - Feb 25, 2018
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 Christine's Documentary The Open and Friday Night Lights Athlete of 18.1 WODs of the Week
15:45
February 26, 2018
Episode 14 - Feb 11, 2018
Episode 14 - Feb 11, 2018 • Episode 14 - Feb 11, 2018 • Episode 14 - Feb 11, 2018 • Episode 14 - Feb 11, 2018
15:04
February 12, 2018
Episode 13 - Feb 4, 2018
Episode 13 - Feb 4, 2018 • Episode 13 - Feb 4, 2018 • Episode 13 - Feb 4, 2018 • Episode 13 - Feb 4, 2018 • Episode 13 - Feb 4, 2018
20:22
February 6, 2018
Episode 12 - Jan 28, 2018
Episode 12 - January 28, 2018 • Episode 12 - January 28, 2018 • Episode 12 - January 28, 2018 • Episode 12 - January 28, 2018 • Episode 12 - January 28, 2018
23:23
January 29, 2018
Jan 14, 2018
Jan 14, 2018 • Jan 14, 2018 • Jan 14, 2018 • Jan 14, 2018 • Jan 14, 2018 • Jan 14, 2018
27:13
January 15, 2018
Episode 10 - Jan 1, 2018
Episode 10 - Jan 1, 2018 • Episode 10 - Jan 1, 2018 • Episode 10 - Jan 1, 2018 • Episode 10 - Jan 1, 2018 • Episode 10 - Jan 1, 2018
23:13
January 2, 2018
Episode 9 - Dec 17, 2017
Episode 9 - Dec 17, 2017 • Episode 9 - Dec 17, 2017 • Episode 9 - Dec 17, 2017
14:06
December 18, 2017
Episode 8 - Dec 10, 2017
Episode 8 - Dec 10, 2017 • Episode 8 - Dec 10, 2017 • Episode 8 - Dec 10, 2017 • Episode 8 - Dec 10, 2017 • Episode 8 - Dec 10, 2017
24:19
December 11, 2017
Episode 6 - Nov 26, 2017
November 27, 2017
20:59
November 28, 2017
Fall Brawl 2017 Edition
Live podcast after the 2017 Fall Brawl. This show is EPIC!
40:38
November 20, 2017
Club57 - The Macro Diet
Nutrition 101...The macro diet and how to get started.
23:50
November 17, 2017
Episode 3 - October 29, 2017
Episode 3 - Evil Empire Roundtable Talk
24:42
October 30, 2017
Episode 2 - October 22, 2017
Events for the 2017 Fall Brawl are released in this episode!
16:53
October 23, 2017
Episode 1 - October 15, 2017
Episode 1 - Part 1 • Episode 1 - Part 2 • Episode 1 - Part 3 • Episode 1 - Part 4
17:57
October 16, 2017