Autumn’s new 9-week program is flipping the switch on what being a “control freak” really means and making it a GOOD thing!
In this program, the only person in control of you is YOU. During 9 Week Control Freak, it’s not Autumn that’s in control, it’s YOU learning to be in control of your nutrition, your workouts, your sleep, and your health & happiness!
But I think what’s making me most excited about the launch of this program is the timing. 9 Week Control Freak is launching at the beginning of the new year, and there’s always a new powerful energy that comes with new! I have this feeling that 2021 is going to be our comeback year after 2020, and this is the perfect program to get it started!
Let’s take a look…
What is 9 Week Control Freak?
9 Week Control Freak is a 5-day/week fitness program, and it’s the first from Beachbody to feature something they’re calling “DCT” workouts (density training, strength complexes, and tabatas). Along with 3 DCT workouts each week, there will also be 1 day of total-body toning, and 1 cardio & core focused workouts.
I had a chance to sample these during our virtual Summit workout and IT. WAS. AMAZING. Such an awesome workout that pushed you, but you can take it at your own pace, so they’re 100% accessible no matter what your current fitness level is!
Along with new, unique workouts, there’s a strong focus on nutrition, but here’s the great part — the meal plan is up to you! I’ll touch on that more below… but first, let’s talk more about the workouts!
Since the DCT workouts are something new in the program, let’s start with there…
What is Density Training?
Here’s a straightforward description I found; density training is a type of workout where you complete more reps of an exercise in less time over the course of multiple weeks (or month). But the goal is to complete each rep with perfect form.
What are Strength Complexes?
Complexes are where you will complete multiple exercises in a row without stopping or setting down your weights.
And finally… What are Tabatas?
Tabatas are basically a form of HIIT (high-intensity interval training), but with higher intensity and more specific interval timing. (20 seconds of work, 10 seconds of rest).
I can’t tell you much about the total-body toning or cardio/core workouts yet, but if you’ve done any of Autumn’s workouts in the past, you know they’re going to be GOOD!
This 9-week program is broken down into 3 different 3-week phases. But each phase is similar when it comes to how long you’ll be working out:
- 9 weeks long
- 5 days/week
- 20-30 min/day
The shorter workouts make it EASY to fit into your schedule. I know many people loved Autumn’s last program, 80 Day Obsession, but those hour-long workouts were just too much. If that was you, you’re going to LOVE this one!
9 Week Control Freak Equipment
What equipment will you need? If you’ve done any of our programs, you’ll likely already have the weights that you need to get going with 9 Week Control Freak. And if you’ve completed Transform :20 you’ll have the step as well. But there are a couple of new pieces of equipment…
- Light, medium, & heavy weights
- Control track with resistance bands
- Core ball
What is the control track? It’s a door attachment designed to be used with resistance bands! (You can get a glimpse of how it works in the video above!)
The Meal Plan
So, what kind of meal plan are we looking at for 9 Week Control Freak? Actually, you’ve got a couple of options!
Option 1 (Recommended): Ultimate Portion Fix
Autumn designed this program using the simple portion control containers, that’s 100% customizable to YOU and YOUR goals. And it’s crazy flexible! Plus, Autumn will actually be walking us through this program every step of the way for all nine weeks!
Option 2: 2B Mindset
The 2nd option you have is to follow the mindfulness-based nutrition program, 2B Mindset. This program is all about changing your mindset surrounding food — if you struggle with emotional eating this is definitely the program for you.
Both of these programs have their benefits, though, and it can be really hard to choose which is right for you, but there’s some good news — when 9 Week Control Freak launches, the Challenge Packs will include digital access to BOTH nutrition programs — that is an insane deal!!
9 Week Control Freak Results
The Coach Test Group wrapped up the program recently — and some of my friends were a part of that group! Check out their results below. (Click on each image to enlarge!)
Interested in Trying 9 Week Control Freak?
The program will be launching this winter, And before the launch, there will also be a free sample workout available. Interested in trying it or just want a little more info? Fill out the form below and I’ll get in touch with you.