It’s time to take control of your life and your fitness with Autumn Calabrese and 9 Week Control Freak!
New moves, new equipment, stunning results, including a comprehensive approach to taking control of the things that truly dictate the quality of your life, like strength, stamina, nutrition, and even sleep. It’s time to take control!
When life is challenging everything, it’s important to take control of everything you can, and that means taking control of your nutrition, fitness, and health, so you can respond to anything else life throws your way.
How? By becoming a control freak.
People often associate being a “control freak” as a negative, but Super Trainer Autumn Calabrese empowers you to turn it into a positive with her program, 9 Week Control Freak.
What Is 9 Week Control Freak?
Autumn designed 9 Week Control Freak as three phases that will increase in intensity and exercise difficulty, 5 days a week, three weeks at a time.
What Kinds of Workouts Are in 9 Week Control Freak?
9 Week Control Freak is five days of exercise per week: three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core.
In addition, there will be supplemental 10-minute bonus workouts to target certain muscle groups.
Density training builds strength and stamina by amplifying training intensity, requiring you to perform 5 exercises for as many rounds as you can fit in before the clock expires.
Strength complexes shift muscle building into overdrive by increasing time under tension.
By not allowing you to put down your weights or let go of your resistance bands until you’ve completed every rep of every exercise, Autumn’s strength complexes combine a handful of different exercises into one giant set that maximizes muscle endurance, strength gains, and calorie burn.
Tabata-inspired interval training helps incinerate calories and increases exercise capacity by challenging your speed, strength, and staying power with short bursts of cardio intensity followed by short breaks.
Together, these three training formats create a powerful stimulus for results. Add a day of pure strength training and a day of Tabata cardio workouts, and you’re going to understand what it feels like to be in total control.
You’ve never done a program like this before — ever!
You’ll be doing a variety of different workouts each week in 9 Week Control Freak, but they all lead to one goal: control.
This is Beachbody’s latest breakthrough to help you become strong, lean, and powerful.
In just 18 to 30 minutes at home, you can trigger more muscle growth, incinerate more calories, and burn more fat than many people do in an hour at the gym.
What Equipment Do I Need?
You’ll need a few key pieces of equipment to do 9 Week Control Freak:
- Control Track with B-LINES Resistance Band. This adjustable resistance device easily attaches to a qualified door or can be mounted on a wall (Note: It’s important that you only use the Control Track as instructed in our demonstration video and follow the installation guideline provided with the Control Track for safe use).
- Fitness Step (similar to the one used in Transform :20 with the ability to add height)
- Core Ball
- Dumbbells: light, medium, and heavy
What Are Controlled Stretches?
On workout days, Autumn brings you Controlled Stretch sessions. You’ll use light stretching, breathing exercises, and other restorative techniques to help prepare you for better sleep and recovery overnight.
You’ll boost blood flow, ease muscle tension, and enhance your body’s natural repair and recovery processes to optimize your results so you’re ready for peak workout performance in your next session.
You’ll sleep so well, you’ll wonder why you haven’t been doing this all along!
How Does Nutrition Fit Into 9 Week Control Freak?
Feeding your body well plays a key role in your training and in leading a healthy life. The key is finding a nutrition program that gives you CONTROL over food, rather than the other way around.
Beachbody has developed two proven nutrition programs to help people reach their goals. Each offers a unique way to approach food without having to count calories or skip favorite foods!
Since Autumn created 9 Week Control Freak, she will be referring to her nutrition program Portion Fix, and its different options throughout the program.
It’s Autumn’s signature portion-control program with recipes and meal plans that have helped hundreds of thousands of people lose weight.
This video-based program shows you how to create satisfying meals for your whole family, balance your proteins, fats, and carbs, swap out processed foods without swapping out flavor, and help you reduce the amount of sugary processed foods you eat that undermine your well-being.
People say that for the first time in their lives they have control over food rather than food controlling them, so it’s the perfect fit for a program called 9 Week Control Freak! But you’ll learn habits that can last a lifetime.
Beachbody also offers a nutrition program called 2B Mindset which was created by Registered Dietitian Nutritionist, Ilana Muhlstein, M.S., and is built on the simple principles that helped her lose 100 pounds — and keep it off!
2B Mindset uses four simple guidelines to help you lose weight while still eating larger volumes of food to help you feel satisfied. People say this approach works because it helps them lose weight without feeling deprived.
Autumn will tell you that having all the tools to succeed is one thing, but nothing happens unless you put those tools into action.
And, no matter how healthfully you eat, it is difficult to get all the nutrition your body needs and craves.
Drinking Shakeology daily is the fastest and most delicious way to help provide your body with a daily dose of dense nutrition.
Meticulously crafted with as many as 60+ superfood ingredients, including premium proteins, phytonutrients, probiotics, prebiotics, adaptogens, digestive enzymes, vitamins, minerals, and more, Shakeology helps provide healthy energy,† satisfy cravings, and make sure your body has the fuel it needs to thrive.*
Available in both plant-based vegan and whey-based formulas, as well as amazing flavors like chocolate, vanilla, strawberry, and café latte.‡
To learn more about how our nutrition programs and products can help you lead a healthier lifestyle, check out BODNutrition.com.
How Can I Maximize My Performance During 9 Week Control Freak?
9 Week Control Freak is serious business — and that means you need serious nutrition to make the most of the workouts.
That’s why we recommend Beachbody Performance supplements.
Consumed before training, Energize is perfect for helping increase energy, endurance, and focus during your workout.*^
And when you’re finished, drinking Recover helps speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.*‡
Who Is 9 Week Control Freak For?
9 Week Control Freak is recommended for people with a baseline level of fitness. For the eager beginners, modifications will be available for the more advanced moves.
Who Is Autumn Calabrese?
Nutrition expert and Beachbody Super Trainer Autumn Calabrese is the creator of the breakthrough fitness programs 21 Day Fix, 21 Day Fix EXTREME, 80 Day Obsession, and others, and the portion-control weight-loss system Portion Fix.
She’s also the author of the bestselling “Lose Weight Like Crazy Even If You Have A Crazy Life” and FIXATE I and II cookbooks, which have sold over 500,000 copies, and she’s the co-host of the FIXATE healthy cooking show on Beachbody On Demand with her brother, chef Bobby Calabrese.
Autumn is a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from the National Academy of Sports Medicine (NASM), as well as the American Fitness Professionals & Associates (AFPA).
When Can I Access 9 Week Control Freak?
- 9 Week Control Freak is available in the BOD Member library.
- You can sign up for a Beachbody On Demand membership here.
†Phosphorus contributes to normal energy-yielding metabolism.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
‡All products, flavors, and configurations may not be available in your market.
^Contains caffeine, which enhances mental alertness during intense muscular activity.