{"id":6088,"date":"2020-12-02T18:29:16","date_gmt":"2020-12-03T00:29:16","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=6088"},"modified":"2026-01-27T15:45:03","modified_gmt":"2026-01-27T22:45:03","slug":"9-week-control-freak-coming-soon","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2020\/12\/02\/9-week-control-freak-coming-soon\/","title":{"rendered":"9 Week Control Freak With Autumn Calabrese"},"content":{"rendered":"

What Is 9 Week Control Freak?<\/b><\/h2>\n

Autumn Calabrese designed 9 Week Control Freak<\/a><\/strong> as three phases that will increase in intensity and exercise difficulty, 5 days a week, three weeks at a time.<\/p>\n

\n

\"9<\/a><\/p>\n

Autumn Calabrese’s 9 Week Control Freak<\/a><\/strong> has 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\u2019s time to take control!<\/p>\n

When life is challenging everything, it\u2019s 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.<\/p>\n

How? By becoming a control freak.<\/p>\n

People often associate being a \u201ccontrol freak\u201d as a negative, but Super Trainer Autumn Calabrese empowers you to turn it into a positive with her new program, 9 Week Control Freak.<\/p>\n

What Kinds of Workouts Are in 9 Week Control Freak?<\/strong><\/h2>\n

9 Week Control Freak<\/strong>\u00a0is 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.<\/p>\n

In addition, there will be supplemental 10-minute bonus workouts to target certain muscle groups.<\/p>\n

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.<\/p>\n

Strength complexes shift muscle building into overdrive by increasing time under tension.<\/p>\n

By not allowing you to put down your weights or let go of your resistance bands until you\u2019ve completed every rep of every exercise, Autumn\u2019s strength complexes combine a handful of different exercises into one giant set that maximizes muscle endurance, strength gains, and calorie burn.<\/p>\n

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.<\/p>\n

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\u2019re going to understand what it feels like to be in total control.<\/p>\n

You\u2019ve never done a program like this before \u2014 ever!<\/p>\n

You\u2019ll be doing a variety of different workouts each week in 9 Week Control Freak, but they all lead to one goal: control.<\/p>\n

This is Beachbody\u2019s latest breakthrough to help you become strong, lean, and powerful.<\/p>\n

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.<\/p>\n

What Equipment Do I Need?<\/strong><\/h2>\n

You\u2019ll need a few key pieces of equipment to do 9 Week Control Freak:<\/p>\n

    \n
  • 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\u2019s 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).<\/li>\n
  • Fitness Step (similar to the one used in Transform :20 with the ability to add height)<\/li>\n
  • Core Ball<\/li>\n
  • Dumbbells: light, medium, and heavy<\/li>\n<\/ul>\n

    What Are Controlled Stretches?<\/strong><\/h2>\n

    On workout days, Autumn brings you Controlled Stretch sessions. You\u2019ll use light stretching, breathing exercises, and other restorative techniques to help prepare you for better sleep and recovery overnight.<\/p>\n

    You\u2019ll boost blood flow, ease muscle tension, and enhance your body\u2019s natural repair and recovery processes to optimize your results so you\u2019re ready for peak workout performance in your next session.<\/p>\n

    You\u2019ll sleep so well, you\u2019ll wonder why you haven\u2019t been doing this all along!<\/p>\n

    How Does Nutrition Fit Into 9 Week Control Freak?<\/strong><\/h2>\n

    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.<\/p>\n

    Beachbody has developed\u00a0two proven nutrition programs\u00a0to help people reach their goals. Each offers a unique way to approach food without having to count calories or skip favorite foods!<\/p>\n

    Since Autumn created 9 Week Control Freak, she will be referring to her nutrition program\u00a0Ultimate Portion Fix\u00a0and its different options throughout the program.<\/p>\n

    It\u2019s Autumn\u2019s signature portion-control program with recipes and meal plans that have helped hundreds of thousands of people lose weight.<\/p>\n

    Autumn will teach you how to\u00a0take the guesswork out of eating the right portions, every time, while you still get to enjoy your favorite foods \u2014 plus cocktails and dessert!<\/p>\n

    (You\u2019ll see this in real-time when Autumn celebrates her 40th birthday during the program. She\u2019ll show you how to get results but still enjoy life. A TRUE Control Freak!)<\/p>\n

    This video-based program\u00a0shows 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.<\/p>\n

    People say that for the first time in their lives they have control over food rather than food controlling them, so it\u2019s the perfect fit for a program called 9 Week Control Freak! But you\u2019ll learn habits that can last a lifetime.<\/p>\n

    Beachbody also offers a nutrition program called\u00a02B Mindset\u00a0which was\u00a0created by Registered Dietitian Nutritionist, Ilana Muhlstein, M.S., and is built on the simple principles that helped her lose 100 pounds \u2014 and keep it off!<\/p>\n

    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.<\/p>\n

    The good news is when you buy a\u00a09 Week Control Freak Challenge<\/strong>\u00a0or\u00a0Completion Pack<\/strong>, you\u2019ll get digital access to\u00a0both<\/em>\u00a0Ultimate Portion Fix and 2B Mindset so you can learn more about each and pick the program that works best for you and your lifestyle.<\/p>\n

    Autumn will tell you that having all the tools to succeed is one thing, but nothing happens unless you put those tools into action.<\/p>\n

    That\u2019s why we created the\u00a0Nutrition+ membership<\/strong>, to give you the tools you need to follow your nutrition plan and stick to it.<\/p>\n

    You\u2019ll get delicious new recipes every month, easy-to-follow meal plans, expert advice from Autumn and Ilana, PLUS exclusive access to a community of people focused on overcoming the temptations and derailers that have undermined their success in the past.<\/p>\n

    Nutrition+ helps you stay accountable and motivated.<\/p>\n

    Your first 30 days of the\u00a0Nutrition+ membership, which features The Monthly Fix and The Mindset Membership, are included in your Challenge or Completion Pack purchase.<\/p>\n

    And, no matter how healthfully you eat, it is difficult to get all the nutrition your body needs and craves.<\/p>\n

    Drinking\u00a0Shakeology\u00a0daily is the fastest and most delicious way to help provide your body with a daily dose of dense nutrition.<\/p>\n

    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,\u2020<\/sup>\u00a0satisfy cravings, and\u00a0make sure your body has the fuel it needs to thrive.*<\/sup><\/p>\n

    Available in both plant-based vegan and whey-based formulas, as well as amazing flavors like chocolate, vanilla, strawberry, and caf\u00e9 latte.\u2021<\/sup><\/p>\n

    How Can I Maximize My Performance During 9 Week Control Freak?<\/strong><\/h2>\n

    9 Week Control Freak is serious business \u2014 and that means you need serious nutrition to make the most of the workouts.<\/p>\n

    That\u2019s why we recommend\u00a0Beachbody Performance supplements.<\/p>\n

    Consumed before training,\u00a0Energize\u00a0is perfect for helping increase energy, endurance, and focus during your workout.*^<\/sup><\/p>\n

    And when you\u2019re finished, drinking\u00a0Recover\u00a0helps speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.*\u2021<\/sup><\/p>\n

    Who Is 9 Week Control Freak For?<\/strong><\/h2>\n

    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.<\/p>\n

    Who Is Autumn Calabrese?<\/strong><\/h2>\n

    Nutrition expert and Beachbody Super Trainer Autumn Calabrese is the creator of the breakthrough fitness programs\u00a021 Day Fix, 21 Day Fix EXTREME,\u00a080 Day Obsession, and others, and the portion-control weight-loss system Ultimate Portion Fix.<\/p>\n

    She\u2019s also the author of the bestselling \u201cLose Weight Like Crazy Even If You Have A Crazy Life\u201d\u00a0and\u00a0FIXATE I and II cookbooks, which have sold over 500,000 copies, and she\u2019s the co-host of the\u00a0FIXATE\u00a0healthy cooking show on\u00a0Beachbody On Demand\u00a0with her brother, chef Bobby Calabrese.<\/p>\n

    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).<\/p>\n

    \u2020Phosphorus contributes to normal energy-yielding metabolism.<\/em><\/p>\n

    *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.<\/em><\/p>\n

    \u2021All products, flavors, and configurations may not be available in your market.<\/em><\/p>\n

    ^Contains caffeine, which enhances mental alertness during intense muscular activity.<\/em><\/p>\n

    <\/div>","protected":false},"excerpt":{"rendered":"

    What Is 9 Week Control Freak? Autumn Calabrese 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. 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