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9 Week Control Freak

Updated: Mar 8, 2021

Here is what we will be doing in our next bootcamp!!!

9 Week Control Freak by Super Trainer Autumn Calabrese is a nine-week program that combines three powerful training protocols of density training, strength complexes and Tabata — in the same workout — for a total-body solution to help you build muscle, shed fat, boost endurance, and increase definition from head to toe faster than you ever thought possible. Autumn is redefining what “control freak” means and really highlighting the benefits by turning it into a positive.

Take control of all the things in your life — nutrition, exercise, sleep — to live a happier, healthier life.

And in addition to Control Freak, you’ll also get a year's access to our entire Beachbody On Demand library with thousands of different workouts you will stream from anywhere (it's like the Netflix of workouts)! So you will never have to do the same program twice if you don't want to!

What is 9 Week Control Freak? You can check out a little about the program here

The image below goes over all the details and then we will cover them below!


🏋️‍♀️Super Trainer Autumn Calabrese is back for her tenth program! You probably know her from 21 Day Fix or 80 Day Obsession! 🏋️‍♀️9 week program that is divided into three phases- each increasing in intensity!

🏋️‍♀️5 workouts a week- three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core. 🏋️‍♀️Density training builds strength and stamina by bringing the intensity! Perform 5 exercises for as many rounds as you can fit in before the clock expires. The next day, you will try to beat your current best! The new equipment helps to increase time under tension and Tabata cardio scorches calories! 🏋️‍♀️The workouts are only 18-30 minutes long!

🏋️‍♀️With new moves, new equipment, and incredible results, 9 Week Control Freak will help you to take control of the things that profoundly impact your quality of life - including strength, stamina, nutrition, and rest.


Who is Autumn Calabrese?

Can you believe that this is Autumn’s 10th program on BOD?! Autumn Calabrese is the creator of breakthrough fitness programs like 21 Day Fix + 80 Day Obsession, as well as the portion-control weight-loss system Ultimate Portion Fix.

She’s the author of the bestselling book “Lose Weight Like Crazy Even If You Have a Crazy Life” + 2 cookbooks; she also co-hosts the FIXATE cooking show on BOD with her brother, chef Bobby Calabrese.

Autumn is a certified holistic health coach with a true desire to help you take control in 2021 so that you can live your best life!

What equipment is required?

✨ Control Track with B-LINES Resistance Band - this adjustable resistance device easily attaches to your door frame. It can also be mounted on a wall. (You’ll get a demonstration video + installation guidelines to ensure your safety!) ✨ Fitness step - like the one used in Transform :20, this step will work your body to its full potential! ✨ Core ball - an inflatable, non-weighted ball to help take your workouts to the next level! ✨ Dumbbells - you’ll want a set of light, medium, and heavy weights.

What is the nutrition plan like?

All 9 Week Control Freak Challenge and Completion Packs include BOTH UPF and 2B Mindset - our premium nutrition plans, so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing!

What support will I have?

I cannot wait to start this test group with you! Our New Year’s groups are always filled with SO much energy, fun and camaraderie- it is the BEST way to start 2021! My groups are run on a private Facebook group - plus you can track your workouts and progress in the app! Each week I will upload new meal plans and each day we will check in with each other, motivate and inspire! It is a great place to answer questions, brainstorm and just enjoy the community!

What packages are there?

For New Customers:

For Existing BOD Members:

I definitely recommend the Deluxe Challenge Pack- Autumn is known for having amazing and effective workouts- so having Energize to power through and Recover so you can move the next day will be key!

My favorite add ons:

Anything else I need to know?!

📋A step is not included in the package, but is required! I know a lot of you have them from previous programs! If you need one, they will be 15% off PLUS free shipping with your 9 Week Control Freak package! Or you can grab one from Amazon! 📋The equipment is needed starting day 1! 📋Prices are a little different than normal packages because of all the new equipment! You will be seeing the control track, etc in other upcoming programs as well! Just make sure that you are paying attention to pricing! 📋We are doing everything possible to get shipments out ASAP, but with the state of the world and holiday shopping, there can be delays- make sure to order ASAP to ensure you have everything ready to go for January 4th!

I am so excited to do this program with you! Make sure that you have filled out this form to be kept up to date! I will be sending out the order form so you can get on my VIP list!

Try the sample workout below

Do I Really Need Shakeology or Those Other Things?

Shakeology OR the Performance Pack is required but the other supplements are optional, but HIGHLY RECOMMENDED! I have been using ALL of them for the past few years. If you want the best results, go ALL IN!

>>>SHAKEOLOGY: Shakeology is unlike any other shake because it's made from over 70 whole superfoods from around the world. It will replace your vitamin and probiotic, fill you up, give you natural energy, and tastes delish! Plus it helps your hair, skin, and nails! And it has nothing artificial! It's literally what gets me out of bed in the morning and keeps me going.

What sets it apart is that there are NO GMOs, soy, artificial colors, sweeteners, flavors, or preservatives! It's seriously delicious and improves your energy, digestion, cravings, hair, nails, and skin. The ingredients are sourced from all over the world and the Shakeology creators regularly visit the farmers to test the soil and ensure the best farming practices are being followed.

The Other Goodies I Use

>>>ENERGIZE is the pretty yellow {or pink} drink that gives me LIFE! I call it my "mommy juice" or "parent power punch" because it is AH-MAZING! It gives me a great little energy

boost without the jitters! It comes in Lemon (which tastes like a fruity lemonade) and Fruit Punch {which is literally the highlight of my day! It’s SOOO good!} I drink it before my workouts and mid-afternoon if I need a little energy boost {cause mommin’ ain’t easy!}. Learn the science behind it here!

>>>RECOVER is the post workout drink that prevents your muscles from getting sore. It replenishes what you lost and helps to rebuild and repair your muscles so you aren't too sore to press play the next day! Plus the chocolate tastes like a Wendy's Frosty and the orange tastes like a Creamsicle and is freaking delicious!

>>>>BEACHBAR is it bad that I sometimes eat two of these a day?! Lol! I'm obsessed! I always have one at night as my "dessert" because it's something I can eat to satisfy

my sweet tooth without feeling guilty! And sometimes I'll have one as an afternoon snack...because hey, it has protein! ;) They come in Peanut Butter Chocolate, Chocolate Cherry Almond, and Vegan Chocolate Almond.

>>>3 Day Refresh is a gentle reboot for your system that detoxifies it while kick starting weight loss. The best part is that you get to EAT FOOD on this! It’s NOT some crazy juice cleanse! If you’re addicted to sugar or fried foods, this is a great way to kick the addiction and reset your palate while losing a few pounds (most people lose between 3 and 9 lbs in the 3 days). I’ve done it while breastfeeding (with modifications that I can provide) and while the 3 days aren’t the best days of my life, I always feel AH-MAZING afterwards!


If you are READY to join us, click the link below and I'll be in touch to get you enrolled and get your business booming!

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