9 Week Control Freak


It’s time to take control! 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.

By focusing on what you can control, you take back your power to respond to everything else life throws your way. In 2021, it’s time to embrace your inner control freak.

Check out this short video here for a little sneak peek into the program:

9 Week Control Freak is divided into 3 phrases that increase in intensity + difficulty, 3 weeks at a time. You’ll workout 5 days a week, for 18-30 minutes a day. To complete the program, you’ll need a few key pieces of equipment:

  • 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.

Here is a FREE Sample Workout cardio workout for you to try that doesn’t require the equipment you’ll get with your package:


You’re going to get an incredibly effective + intense workout… in just 18-30 minutes a day, 5 days a week. The program combines 3 innovative methods – Density Training, Strength Complexes, and Tabata – in 3 of the 5 weekly workouts, to target major muscle groups with an incredible combo of resistance training and cardio; you’ll build strength, increase stamina, and boost your cardiovascular system 🙌

The program also includes revolutionary new equipment. You’ll use the Control Track to hit your muscles from multiple angles and heights to increase time under tension… key for muscle-growth! The Core Ball is used in every workout to target + engage your core.

And by totally integrating nutrition and a proactive approach to rest and recovery, this program will give you every tool you need to succeed + live your happiest, healthiest life.


Well, she’s the trainer that helped me lose my postpartum weight years ago and then again after I lost my way during my mom’s cancer treatment in 2018(see befores and afters below). This is Autumn’s 10th program on Beachbody On Demand. 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! Check out these before and afters from what her programs have helped me accomplish!



This program is designed to give you life-changing results in just 9 weeks. Here’s what you get!

  • 45 unique program workouts – you’ll work out with Autumn and the cast in real time, 5 days a week for 9 weeks.
  • Controlled stretches -do these at the end of the day on workout days to help reset and reframe your mind, while relaxing your body so you’re ready for the next day’s workout.
  • 10-minute bonus workouts – add one of the bonuses to any workout to target a particular muscle group (all about your personal goals!)
  • Remote control workouts – these mimic one full week of 9 Week Control Freak… but they are meant to be done when you don’t have access to your dumbbells or step, like if you are traveling! They utilize the Core Ball + theControl Track, so you get the same intense workout and don’t sacrifice your results.
  • Tabata bonuses – add one of these to any workout when you want to double up on your cardio.
  • Get Started guide + video – learn everything you need to start the program, including the equipment required, a quick overview of the workouts, and your nutrition options. You’ll also get practical tips for what to do before you start and once you finish the program.
  • Brag board – record your results for each workout, so you can see at a glance how you’re progressing each week. Feeling super proud? Share your progress on social!
  • Control track installation videos – there are 2 methods you can use to safely install the Control Track in your workout area. Please watch the videos to find the best method for you!
  • Daily trackers – fill in the details on every workout, including the weights you use, what resistance bands you select, your step height, the number of rounds, and your personal best for Tabata cardio segments.
  • Informational videos – including a First Look overview of the program, a Meet Autumn video, Intro to Nutritional Supplements video, + Intro to Nutrition Programs
  • Control track – lightweight + portable, this is a game-changing way to get an incredible workout with resistance bands! It offers a complete range of motion and angles that allow you to hit all the major muscle groups efficiently, giving you constant tension through each rep. It includes 15 lb + 20 lb resistance bands.
  • Core ball – made from lightweight, durable PVC, this will be an incredible tool to help you target your core with a range of sculpting and toning moves.


To get the results, you gotta eat right! Your Take Control bundle includes 2 incredible nutrition programs – both proven to provide long-term results… without starving yourself or giving up the things you love!

Check out this little quiz in the picture above and see which nutrition plan is best suited for you!

Because Autumn created 9 Week Control Freak, she will be referring to her nutrition program, Ultimate Portion Fix, and its different options through the program. Her signature portion-control program – which includes recipes + meal plans – has helped hundreds of thousands of people to lose weight and take control of their nutrition. You will learn to manage your portions with color-coded containers to help you create delicious, perfectly portioned meals aligned to your goals.

Your bundle also includes 2B Mindset, created by Ilana Muhlstein, Registered Dietitian Nutritionist and bestselling author, is a flexible approach to weight loss that lets you eat larger volumes of food to help you feel satisfied physically and emotionally, with an approach to accountability to keep you on-track every day.

You will be able to take control of food in the way that works best for YOU!

You’ll also receive your first 30 days of access to the Nutrition+ membership, which gives you ongoing accountability and support to help you reach your weight-loss goals.


Coaches & Preferred Customers: December 7th

Regular Customers: December 21st

9 Week Control Freak officially launches to Beachbody On Demand members on May 24, 2021.

Ready to order!? Fill out the form below to get access to my VIP order form and be the first to be able to purchase this program when it launches!

Can’t wait to take control with you!