Nearly 6 years ago, I was ending my 1st pregnancy (after a long road of infertility & IVF). I was pregnant with a baby girl (our 3rd and final embryo from our first IVF cycle). I panicked about how I would find the time to workout and take care of ME while learning the ropes as a brand new mom.
A friend introduced me to a 3-week workout program that combined portion control & exercise. I’m SURE you’ve heard of the 21 Day Fix? That was my very first program I ever completed and it was the very program that helped me fall in love with at-home workouts, the incredible & inspiring community within my accountability groups, and helped me get back to a place of strength and confidence as a busy, working mom!
Now, 6 years later, the same trainer is releasing a new program! This time, it’s called 9 Week Control Freak, and honestly JUST what I need right now!
Like many of you (I imagine), 2020 has been challenging and stressful at times. Many of my family members, teammates, and challengers have struggled — in their personal lives, health (mental and physical), and nutrition.
One of my teammates is in the 9 Week Control Freak Test Group and absolutely LOVING it! While I don’t know too many exact details (they are sworn to secrecy) she has said it’s absolutely incredible and keeps telling me how much I’ll love it!
I’m ready for a reset. For a program that will be challenging, FUN, and feasible for the busy mom. For something that will help me regain CONTROL of my fitness and nutrition in a time I need it most.
As we head into the holidays and approach a new year, I want YOU to already have a solid routine in place so that you don’t feel like the holidays “set you back.” I want your New Year’s Resolution to be one that is a CONTINUATION of what you’re already committed to.
This is no quick fix.
I want you to feel strong. Confident. And have the tools and accountability so that you don’t stop after 9 weeks… that you’ve learned how to live a balanced, healthy LIFE!
So, What Exactly is 9 Week Control Freak?
If you’ve done any of Autumn Calabrese’s programs (21 Day Fix or 80 Day Obsession anyone?!), then you’ve probably already guessed that 9 Week Control Freak is going to be an amazing total-body workout! And you’d be 100% correct!
But the types of workouts you’ll see will be a bit different — have you ever heard of density training? What about complexes? Tabatas? If not, don’t worry, I’ll share more about them below!
There’s also a strong focus on nutrition and you’ll have various options to choose from for your nutrition plan!
Let’s clear something up about the name, though…
Some of you might be having flashbacks of 80 Day Obsession — The long workouts, the timed nutrition — the program that literally took an “obsession” to be able to keep up with! It was a great program, but It. Was. A. LOT.
9 Week Control Freak is different because YOU are the one that is in control — NOT Autumn, not the program. The workouts are short and you get to dictate your level of effort, you get to choose your nutrition plan (Don’t worry, I’ll help you find the best!). You’re not going to feel like your entire life is being controlled by this program. Promise.
Let’s take a look...
Is 9 Week Control Freak right for you?
9 Week Control Freak is designed for those with a baseline level of fitness already, but if you’re a beginner, there are options for you, too!
- Intermediate-Advanced: These workouts are made for you — up the difficulty with heavier weights or a faster pace, or slow it down and lighten up your weight when it feels too challenging.
- Beginner Level: These workouts might be a bit of a challenge at first, but there’s a modifier that you can follow along with to take the workouts down a notch until you feel more comfortable!
Worried it might be too challenging for you? Don’t be!! What I love about these programs is I see my challengers at ALL fitness levels modify to their capability and have absolutely phenomenal results… Just remember that what doesn’t challenge you, doesn’t change you!
How much time do you need?
I already mentioned the workout length in 9 Week Control Freak is SHORT but how short? Let’s just say it is perfect for the busy person! Here’s how long your workouts will be:
- 18-30 minutes/day
- 5 days/week
- 9 week
At 30 minutes or less with 2 days off, I know you can EASILY squeeze these into your routine! As a mom of 5 kiddos, I know short effective workouts are my best friend! Short. Effective. DOABLE.
What are the workouts like?
The workouts you’ll see in 9 Week Control Freak will be different than many of Beachbody’s other programs — a big part due to NEW equipment (but we’ll talk about that in a bit.)
Another reason this program will feel different is the new type of workout … something they’re calling “DCT-T” workouts.
Each week will look like this:
- 3 DCT-T workouts
- 1 total-body toning workout
- 1 cardio and core workout
Plus, 10-minute BONUS workouts designed to target specific muscle groups!
What does DCT-T stand for?
D = Density
The focus on density training is to perform as much work as possible in a specified time. Your goal is to increase your work from one week to the next. The “work” refers to 2 things, the weight (how heavy) you’re using and the number of reps you’re doing.
You can increase “density” 1 of 2 ways:
- Increase your number of reps.
- Or increase your weight.
Because Density = Weight x Reps
So, whether you’re doing 10 reps with 20lb weights or 20 reps with 10lb weights your density would still equal 200!
C = Complexes
Strength Complexes combine multiple workouts completed in a row without any breaks in between. The benefit? Complexes forces your body to work harder for longer! This concept is called “time under tension” and is super effective at building muscle and burning fat. Yes, please!
T-T = Tabata Training
A tabata workout is a 4-minute workout that uses specific interval timing. You’ll do 20 seconds of high-intensity cardio, followed by 10 seconds of rest. Do this 8 times and you’re done!
Research has shown that these short 4-minute workouts can be just as effective as 60 minutes of cardio such as cycling! Crazy, right?! They might be tough, but they definitely work!
Want to try a FREE SAMPLE WORKOUT?
What equipment is required for 9 Week Control Freak?
I mentioned there will be new equipment used in this program… so, what is it? Let’s take a look at everything you’ll need!
- Light, medium, and heavy weights
- Step (like the one used in Transform: 20)
- Core ball
- Resistance bands
- Beachbody control track
NOTE: If you don’t have any of these things yet, don’t worry! And DON’T go out purchasing anything just yet. There are always AMAZING DEALS on challenge and completion packs with all the equipment you need when the program releases! After you fill out the form at the bottom of this blog and we can talk about the equipment you need and make sure you’re getting the best price on everything.
This is a small exercise ball (typically around 8-9 inches) used in many of the core training exercises. This provides an element of extra challenge and will help you see incredible results.
But here’s the one getting the most questions…
What is the control track?
The Beachbody control track is a door attachment designed to work with any standard door and be used with the resistance bands! (Check out this video of Autumn explaining it below!)
What if you don’t have a door to mount the control track on?! Apparently, there’s going to be a way to mount it to the wall, but how to do that hasn’t exactly been shared yet (keep in mind, it hasn’t been launched yet, but we will know soon enough!) As I learn more, I’ll keep you posted!
What is the nutrition plan for 9 Week Control Freak?
You have 2 different options for meal plans for 9 Week Control Freak, and you’ll get access to BOTH for free with your challenge pack purchase! What are they?
Option 1: Ultimate Portion Fix (Recommended)
This plan is easy to follow and uses color-coded portion control counters to measure serving sizes and determine how many servings of each food group your body needs each day. Ultimate Portion Fix is flexible, but also structured enough to help take most of the guess workout of meal planning.
Ultimate Portion Fix was created by Autumn Calabrese, so, of course, this is the most recommended meal plan to follow during 9 Week Control Freak! (Also the nutrition program that I have been using consistently for nearly 6 years!!!) Autumn (and me!) will even be helping to walk you through your nutrition through each of the 9 weeks — how convenient?!
This is for those that want a lot of structure — you know exactly how many portions you get each day of each.
Option 2: 2B Mindset
2B Mindset is a mindfulness-based, nutrition plan — instead of being very rule-based, this meal plan is more guided by intuitive eating. While, of course, there are basic guidelines, the focus is more on how food makes you FEEL. And it’s the perfect meal plan for those that love large portions, or maybe struggle with emotional/stress eating.
You might find this plan is easier to use if you eat out often or are not prepping your own meals — situations where you may have less control over the exact portion sizes!
Not sure which is right for you?!
Read my comparison here!
Get Started and Try 9 Week Control Freak With Me
I am BEYOND excited to start this program with an Exclusive Test Group Experience. Given that it’s the holidays, I will be sending a special gift to you for committing to this program with me and joining my 1st accountability group for 9 Week Control Freak in December! (Exact start date TBD, fill out the form below and I’ll keep you posted!)
I’m opening this group up to just 20 people who are ready to work hard, have fun, and get some kick-booty results in the process! Are you in?! Drop your info below and I’ll reach out to you.