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What Is 9 Week Control Freak?

9 Week Control Freak is a nine-week program that combines three powerful training protocols — in the same workout — to put you on the fast track to the body you want.

Broken into three 3-week phases which will increase in intensity and exercise difficulty, 9 Week Control Freak is the latest program from Super Trainer Autumn Calabrese, who designed it as 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.

We’re 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. 

What makes 9 Week Control Freak unique? 9 Week Control Freak packs an incredibly effective and intense workout into just 18 to 30 minutes, 5 days a week. You won’t waste a second to get sweating, because you’re working out smarter and harder, not longer. Three innovative methods— Density Training, Strength Complexes, and Tabata—in 3 of the 5 weekly workouts will target major muscle groups with a combination of resistance training and cardio to help build strength, increase stamina, and boost your cardiovascular system. You’ll use the Control Track, a revolutionary new piece of essential equipment that hits your muscles from multiple angles and heights to increase time under tension, a key muscle-growth driver. The Core Ball is used in every workout to target and engage your core. By totally integrating nutrition and a proactive approach to rest into the program, Autumn wants you to have EVERY tool you need to succeed, reach your goals, and feel great.

What Kinds of Workouts Are in 9 Week Control Freak?

9 Week Control Freak requires you to commit to five days of exercise per week: three “DCT-T” workouts (Density, Complexes, and Tabata Training), one day of total-body toning, and one day of express cardio and core. In addition, there will be supplemental 10-minute workouts to target certain muscle groups. 

  • Density training helps torch fat and build strength and stamina by amplifying training intensity.

  • Strength complexes shift muscle-building into overdrive by forcing your muscles to work harder for longer. Research shows that one of the most powerful stimuli for muscle growth is “time under tension” (TUT), which is how long a muscle is under strain during a set. 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 to create one giant set that maximizes TUT — and muscle gains.

  • Tabata-inspired interval training helps incinerate calories and increases exercise capacity by challenging your speed, strength, and staying power.

Together, they create a powerful stimulus for a total-body transformation that’s amplified by separate strength-training and cardio workouts each week.

You’ll be doing a variety of different workouts each week in 9 Week Control Freak, but they all share a single collective goal: to help you become stronger, leaner, more powerful, and more athletic in record time. In just 20 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 complete the workouts and achieve your total-body transformation.

In addition to using some old favorites like the step and free weights, the new control track and core ball will help you streamline your workouts for optimal results.

On workout days, Autumn brings you “regeneration and recovery” sessions with mindful inspiration.

You’ll use stretching and other restorative techniques to help boost blood flow, ease muscle tension, and enhance your body’s natural repair and recovery processes to help optimize your results and maintain peak workout performance.

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 works for you so you can stick to it during 9 Week Control Freak and every day thereafter. 

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!  

Ultimate Portion Fix is Autumn Calabrese’s signature program and has helped hundreds of thousands of people lose weight. Autumn will teach you how to take the guesswork out of eating the right portions, every time, while you still get to enjoy your favorite foods — even wine and dessert! This video-based program shows you how to create satisfying meals for your whole family, balance your macronutrients, swap out processed foods, and help kick sugar to the curb. People say that for the first time in their lives they have control over food rather than food controlling them.

Ultimate Portion Fix uses simple color-coded portion-control containers, step-by-step meal plans, short how-to videos, 300+ recipes, food lists, plus strategies and tips to help you achieve meaningful weight loss. Plus, Autumn will be walking you through this program every step of the way for all nine weeks!

2B Mindset was created by Ilana Muhlstein, M.S., Registered Dietitian Nutritionist, and is built on the 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 let go of the negative mindset that may have held their weight loss back in the past, and it helps them lose weight without feeling deprived.

When you buy a 9 Week Control Freak Challenge or Completion Pack, you’ll get digital access to both Ultimate Portion Fix and 2B Mindset so you can pick the program that works best for you and your lifestyle. Plus, your first 30 days of the Nutrition+ membership, which features The Monthly Fix and The Mindset Membership, are included in your purchase. We’ll also send you Autumn’s color-coded containers and Ilana’s 2B Mindset Tracker as our free gifts to help you get started right away. That’s over $200 in value!

Autumn will tell you that reaching your goals is tough, but sometimes it’s even tougher to maintain those goals once you achieve them. That’s why we created the Nutrition+ membership, to give you delicious recipes, easy-to-follow meal plans, Autumn’s and Ilana’s expert advice, PLUS exclusive access to a community of people to help you stay accountable and motivated.

And, no matter how healthy 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 Plant-Based Vegan 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

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.

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 Ultimate Portion Fix.

She’s also the author of the bestselling FIXATE cookbooks, which have sold over 500,000 copies, and she’s the cohost of the FIXATE healthy cooking show on Beachbody On Demand with her brother, chef Bobby Calabrese.


utumn 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).

Her latest book, “Lose Weight Like Crazy, Even If You Have A Crazy Life!,” is now available for pre-order on, or you can purchase it on and in bookstores on August 18, 2020.

†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.


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