9 Week Control Freak

Uncategorized Nov 11, 2020



2020 feels like it has taken control of everything. Time to take it back!

Let's just say...It’s going to be an epic new year. I'm about to tell you why!

9 Week Control Freak, baby.

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’s time to take control.

Just like my GIRL, Alyssa who got such incredible results in her first SIX weeks of 9 Week Control Freak!

When life is challenging everything, it’s 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.

How? By becoming a control freak.

Don't let the term intimidate you or rub you the wrong way - it's empowering to become SO intentional that you become UNSTOPPABLE.

What Is 9 Week Control Freak?

9 Week Control Freak is three phases that will increase in intensity and exercise difficulty, 5 days a week, three weeks at a time.

 What Kinds of Workouts Are in 9 Week Control Freak?
Five days of exercise per week! 18 to 30 minutes a day. That's it!
  • Three DCT-T workouts (Density, Complexes, and Tabata Training)
  • One Total Body Tone
  • One Tabata Cardio and Core

In addition, there will be supplemental 10-minute bonus workouts to target certain muscle groups.

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.

Strength complexes shift muscle building into overdrive by increasing time under tension.

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 into one giant set that maximizes muscle endurance, strength gains, and calorie burn.

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.

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’re going to understand what it feels like to be in total control.

The proof is in the pudding right here! This is 7 inches gone in the first 6 weeks of the program!

You’ve never done a program like this before — ever! 

What Equipment Do I Need?

You’ll need a few key pieces of equipment to do 9 Week Control Freak:

  • 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’s 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).
  • Fitness Step (similar to the one used in Transform :20 with the ability to add height)
  • Core Ball
  • Dumbbells: light, medium, and heavy

What Are Controlled Stretches?

On workout days, Autumn brings you Controlled Stretch sessions. You’ll use light stretching, breathing exercises, and other restorative techniques to help prepare you for better sleep and recovery overnight.

You’ll boost blood flow, ease muscle tension, and enhance your body’s natural repair and recovery processes to optimize your results so you’re ready for peak workout performance in your next session.

You’ll sleep so well, you’ll wonder why you haven’t been doing this all along! 

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 gives you CONTROL over food, rather than the other way around.

You'll receive lifetime access to TWO Proven Nutritional Programs to help you reach your goals. Each offers a unique way to approach food without having to count calories or skip favorite foods!

Both of these programs are video-based, SIMPLE to follow and will eliminate any confusion with guess work on how to eat your way lean.

I encourage you to also incorporate a daily dose of delicious superfoods for breakfast in the morning! This is shake (which can also be made into pudding, cake pops, brownies, cookies...you name it) is meticulously crafted with as many as 60+ superfood ingredients, including premium proteins, phytonutrients, probiotics, prebiotics, adaptogens, digestive enzymes, vitamins, minerals, and more. If you could use help help with healthy energy and cravings then you'll love it!

Available in both plant-based vegan and whey-based formulas, as well as amazing flavors like chocolate, vanilla, strawberry, and café latte.

How Can I Maximize My Performance During 9 Week Control Freak?

While the workouts are short, your body will FEEL IT. This is why I also encourage you to try out the performance line with your daily fitness routine.

Pre-workout: Consumed before training, Energize is perfect for helping increase energy, endurance, and focus during your workout.

Post Workout: And when you’re finished, drinking Recover helps speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.

Meet Kat who is in her 50's and doing amazing things just 6 weeks into her 9 Week Control Freak Journey!

JOIN MY VIP ACCESS LIST HERE: https://www.nicoletteanderson.com/9WeekcontrolFreakInfo

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 for the more advanced moves. 

Who Is Autumn Calabrese, your trainer?

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.

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).