9 Week Control Freak – Challenge Group Guides

Prep DAY 1

US

Welcome to our 9 Week Control Freak Group!

Super Trainer Autumn Calabrese is back! I’ve always been a huge fan of how she puts her heart and soul into every program. 9 Week Control Freak is no exception. She’s been developing this for close to a year, and has created a truly breakthrough program that leaves NOTHING to chance. If you want to lose weight, get in better shape, and finally get on top of your nutrition and rest, Autumn has brought together her most powerful tools. This one’s a game-changer, guys.

To get better results from 9 Week Control Freak, you’ll need dumbbells, a Core Ball, a step, and the Control Track. But if you don’t have a Control Track, Core Ball, or step, Autumn’s 9 Week Control Freak: Off the Wall workouts will give you the 9 Week Control Freak experience using just dumbbells. Regardless if you’re following the official 9 Week Control Freak program or alternative path – 9 Week Control Freak: Off the Wall – it’s a game-changer, guys.

Here’s how our group works: This first week is preparation. Create your workout space, get your weights ready, and set up your Control Track. You’ll pick an eating plan, start meal planning and prepping, and get your head into the game. And then it’s go time.

This 9-week program is broken into 3 phases, 3 weeks each that ladder up the intensity, so you never plateau. Ideally, you’ll start on Monday and follow the schedule as it appears on your Brag Board. I’ll be with you every step of the way—including rest days—and we’ll ALL be cheering each other on to stay focused and in control.

Let’s talk nutrition. As Autumn always says, “You can’t out-train a bad diet!” The truth is you can’t starve yourself to a better body—you need the right food and fuel to stay on-track and motivated. Autumn suggests you follow her breakthrough portion-control program Ultimate Portion Fix—more on this tomorrow. The great news: If you purchased a 9 Week Control Freak Challenge Pack, you get access to the Ultimate Portion Fix program , as well as 2B Mindset, Beachbody’s other nutrition program , for FREE. Whichever you choose, you’ll get healthy, long-term results.

Commit to one, and get started right away—by the time we’re at Day 1 of the workouts, my hope is that you’re in a new nutrition routine, and fueling your body with a daily Shakeology. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.*
Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your workout routine to help you tackle your workouts with laser-sharp focus and recover quickly and efficiently between them.*

*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.

One last thing: I know you’re going to love 9 Week Control Freak and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.

Why are you excited for 9 Week Control Freak?
Remove for France: Which Shakeology flavor(s) are you drinking?
Are you following the Ultimate Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs and commit to one.
Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover? [FR: Are you taking Beachbody Performance Energize to prepare for your workouts?]
What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
How can our supportive group best help you reach your goals?

Today’s To-Do’s:

Assess your daily schedule. Are you ready to commit?
Congratulate yourself for taking this incredible step for your health.
Read the Get Started Guide, and if you are following the official 9 Week Control Freak program, watch the Control Track Installation videos.
Get a jump-start on nutrition by watching the Introduction to Nutrition video, and checking out Ultimate Portion Fix and 2B Mindset.

Tomorrow, I’ll share more about how this group will work. See you then!

CA

Welcome to our 9 Week Control Freak Group!

Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your workout routine to help you tackle your workouts with laser-sharp focus and recover quickly and efficiently between them.

Let’s kick things off by getting to know each other. Answer these questions in the comments section below.

Why are you excited for 9 Week Control Freak?
Remove for France: Which Shakeology flavor(s) are you drinking?
Are you following the Ultimate Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs and commit to one.
Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover? [FR: Are you taking Beachbody Performance Energize to prepare for your workouts?]
What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
How can our supportive group best help you reach your goals?

Today’s To-Do’s:

Assess your daily schedule. Are you ready to commit?
Congratulate yourself for taking this incredible step for your health.
Read the Get Started Guide, and if you are following the official 9 Week Control Freak program, watch the Control Track Installation videos.
Get a jump-start on nutrition by watching the Introduction to Nutrition video, and checking out Ultimate Portion Fix and 2B Mindset.

Tomorrow, I’ll share more about how this group will work. See you then!

UK

Welcome to our 9 Week Control Freak Group!

‡Whey, pea, and casein are sources of protein. High in protein.
†Contains caffeine, which enhances mental alertness during intense muscular activity.

Why are you excited for 9 Week Control Freak?
Remove for France: Which Shakeology flavor(s) are you drinking?
Are you following the Ultimate Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs and commit to one.
Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover? [FR: Are you taking Beachbody Performance Energize to prepare for your workouts?]
What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
How can our supportive group best help you reach your goals?

Assess your daily schedule. Are you ready to commit?
Congratulate yourself for taking this incredible step for your health.
Read the Get Started Guide, and if you are following the official 9 Week Control Freak program, watch the Control Track Installation videos.
Get a jump-start on nutrition by watching the Introduction to Nutrition video, and checking out Ultimate Portion Fix and 2B Mindset.

Tomorrow, I’ll share more about how this group will work. See you then!

Welcome to the 9 Week Control Freak Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Prep DAY 2

Here’s why 9 Week Control Freak is so unique. Autumn packs an incredibly effective and intense workout into about 30 minutes, 5 days a week. You’ll get as good a workout as some people get after an hour in the gym. This is about working out smarter and harder, not longer. If you’re like me, you want to work out and get on with your day.

Three innovative training methods—what we’ll be referring to as DCT-T (density training, strength complexes, and Tabata cardio)—will target major muscle groups with a combination of resistance training and cardio to help build strength, increase stamina, and boost your cardiovascular fitness. Those might sound confusing, so let me break it down!

Density Training: You’ll do as many sets of 5 different exercises as you can before the time expires. You control the pace and intensity, but the goal is to take as little rest as possible. The harder and faster you go without sacrificing good form, the more fat you’ll burn and the more muscle you’ll build.

Strength Complexes: Autumn stacks moves together in a way that maximizes your time and results by efficiently targeting multiple muscle groups to build greater strength. You’ll only need one pair of dumbbells or the Control Track for each complex, but you won’t put them down until you’ve completed every set of every exercise. No rest equals more time under tension—a key growth stimulus.

Tabata Cardio: Crush calories and burn fat as you help chisel your body and increase endurance by challenging your speed, strength, and staying power.

I told you Autumn has thought of everything!

If you’re following the official program, in addition to dumbbells and a step, you’ll need two pieces of essential equipment: the Control Track and a Core Ball. The Control Track will blow your mind—it’s super-adjustable, and designed to hit your muscles from multiple angles while increasing your time under tension, a key muscle-growth driver. The Core Ball will target and engage your core, helping you burn more calories while you tighten and tone everything. Who doesn’t love that?

If using this equipment isn’t an option, you can follow 9 Week Control Freak: Off the Wall, which is designed to give you the program experience with just dumbbells. It includes 15 workouts total—5 for each of the 3 phases, meant to be done for 3 weeks each. Following the original 9 Week Control Freak program with the equipment is the best way to achieve results, but you’ll still see incredible results with this alternative path.

We are going to be taking control for 9 weeks and you need to make sure that you are eating correctly so you have the energy to give it your all, but in the right portions so you’re also achieving your goals. 9 Week Control Freak comes with Beachbody’s Quick Start Nutrition Guide, which provides an overview of our nutrition programs and products, with some sample recipes.

But if you really want to be a control freak, as I mentioned yesterday, Autumn suggests you follow her Ultimate Portion Fix program , which is exactly what she and the cast used while doing the program . There are different paths to follow, from Foundational Fix which allows you to still enjoy wine and dessert, to Timed-Nutrition which is a more prescriptive approach to eating balanced meals specifically timed throughout the day. No matter which path you choose with Ultimate Portion Fix, you will learn to be in control of your food instead of food controlling you. There is so much flexibility in this program and many delicious recipes available. Follow it properly and you’ll feel more full and satisfied. No starvation, no deprivation.

For 9 Week Control Freak, we calculate our containers based on the moderately challenging exercise calculation. But that’s not because it’s easy—we pack so much into a short period of time. You may choose to follow 2B Mindset, Beachbody’s other nutrition program . If you do, make sure to check out the 2B Mindset & Exercise video for any modifications. As a reminder, if you purchased a 9 Week Control Freak Challenge Pack you get streaming access to both of these nutrition programs , plus the portion-control containers and 2B Mindset Tracker. You’ll get digital access to all the program materials for these programs , but if you prefer to have printed copies of the Ultimate Portion Fix Logbook, Workbook, or FIXATE cookbooks, you can always purchase them at TeamBeachbody.com.

Whichever nutrition program you follow, what matters most is that you truly take control and follow it. If you need help picking your plan, send me a DM and I can help you get started with the nutrition plan that best suits you and your goals.

Today’s To-Do’s:

Check out Ultimate Portion Fix and 2B Mindset on Beachbody On Demand and pick the one that’s right for you. If you need help deciding, please ask me.
Remove for France: Make sure you’re stocked up on Shakeology.
Got a question? Fire away in the comments.

Coach Tip

Upload the Get Started Guide and other program materials to the Files section of your group on BODgroups, so participants have easy access.

Prep DAY 3

By now, I hope you’ve picked a nutrition program to follow. No one wants to do all this great fitness work and undo it with poor eating. I know there’s a lot to absorb, but it’s worth taking the time, even if you watch a few videos a day. No matter which program you’re following, now is the time to think about what you’re going to eat during 9 Week Control Freak and start your meal prep.

Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organization, but it doesn’t have to be complicated, and it will be so worth it. You’ll want to think about what meals you are going to be cooking this week and make a shopping list before going to the grocery store. All these details are covered in the Ultimate Portion Fix and 2B Mindset videos and program materials. If you need meal inspirations, be sure to explore all of the recipes in the Quick Start Nutrition Guide and on Beachbody On Demand. Look for FIXATE, Autumn’s healthy cooking show—lots of yummy ideas there. Also, do yourself this huge favor : Skip the junk food! I promise there will be plenty of delicious treat ideas over the next 9 weeks to satisfy your cravings.

Take time today to get your equipment ready. You’ll need dumbbells, a step, the Control Track and Core Ball, unless you’re following 9 Week Control Freak: Off the Wall – in that case you’ll just need dumbbells. If you purchased a 9 Week Control Freak Challenge Pack (with equipment) or Accessories Bundle, you’ll get the Control Track and Core Ball. There are two Control Track Installation videos, one for a door attachment and one for wall mounting. Watch both BEFORE you install.

Today’s To-Do’s:

Start your meal prep and grocery shop.
Watch the Control Track Installation videos.
Get your equipment in place and make sure your Brag Board and Daily Trackers are close by.

Prep DAY 4

US

One of the easiest habits I picked up to help me reach my goals is drinking a daily Shakeology—you’ll see how super-important it is for your own results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even on non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—all to help you curb cravings and support healthy digestion.* On workout days, I also take Beachbody Performance Energize (30 minutes before workouts) and Recover (within 30 minutes after workouts) to help jump-start and tackle every workout with laser-sharp focus and combat exercise-induced muscle soreness to recover faster afterward.*

Remember, this group is for YOU! Feel free to comment as much as you want—let’s remember to be supportive, inclusive, and understand that we’re ALL different.

Today’s To-Do’s:

Watch the Meet Autumn video. It’s a great introduction to our rockstar leader and creator of this program .
Watch the Introduction to Nutrition Supplements video for a quick dive into Beachbody Performance.

*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.

CA

So first I start my day with Shakeology (even on non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—all to help maintain immune function and help you feel satisfied so you can stay on track with your weight-loss plan. On workout days, I also take Beachbody Performance Energize and Recover to help jump-start and tackle every workout with laser-sharp focus, improve endurance, and recover faster afterward.

Remember, this group is for YOU! Feel free to comment as much as you want—let’s remember to be supportive, inclusive, and understand that we’re ALL different.

Today’s To-Do’s:

Watch the Meet Autumn video. It’s a great introduction to our rockstar leader and creator of this program .
Watch the Introduction to Nutrition Supplements video for a quick dive into Beachbody Performance.

UK

So first I start my day with Shakeology (even on non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, digestive enzymes, adaptogens, vitamins, and minerals—all to help support healthy digestion and normal immune system function. On workout days, I also take Beachbody Performance Energize (30 minutes before workouts) to help jump-start and tackle every workout with laser-sharp focus, improve intense exercise performance, and recover faster afterward.⁺‡

Remember, this group is for YOU! Feel free to comment as much as you want—let’s remember to be supportive, inclusive, and understand that we’re ALL different.

Today’s To-Do’s:

Watch the Meet Autumn video. It’s a great introduction to our rockstar leader and creator of this program .
Watch the Introduction to Nutrition Supplements video for a quick dive into Beachbody Performance.

+Contains caffeine, which enhances mental alertness during intense muscular activity.

Prep DAY 5

We’re getting close to kicking off the program ! Who’s excited? Who’s a little nervous? As I mentioned yesterday, this is your group and you’re all each other’s best motivator. It’s a safe space without judgment or fear. Support from one another can be a total game-changer because you’re not doing this alone. No matter what you’re feeling, chances are someone else is feeling the same thing—or might have a great bit of advice for getting past your obstacles.

Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where Ultimate Portion Fix and 2B Mindset can help. Whether it’s figuring out the proper amounts to eat at each meal, or dealing with mindless eating, Autumn’s and Ilana’s programs have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.

Prep DAY 6

Two days away! Are you caught up on all the To-Do’s from the last 5 days?

Something we all probably do (but shouldn’t!) is shortchange our recovery. No matter how hard you’re training, you HAVE to give your body enough time to fully recover. Autumn knows how important it is to get this right, which is why she ALSO created Controlled Stretches. These breakthrough, short nighttime routines will help clear your head, relax your muscles, and get you ready for a good night’s sleep, so you’re ready to take control the next day. There’s one for every workout day—making these a perfect transition to a healthful recovery.

One thing I strongly suggest is that you track your activity in the BODgroups app. This will help you stay mindful of your day, and help you honor your commitments to yourself.

Have you taken a look at the Brag Board and Daily Trackers? Get familiar with those and DM me if you have any questions.

Coach Tip

When possible, personalize your posts with stories and tips from your life that have helped you. Remember, many in your group might be new to fitness and nutrition, and need guidance and support.

Prep DAY 7

We’ve got just 24 hours until our first workout and NOW is the time to take your BEFORE pics and measurements. This is one of the best ways to really see your progress—you’ll be feeling the changes, but there’s something about looking back at your Day 1 photo that is super-inspiring. Here’s a little incentive: If you keep track of your photos, weight, and measurements, you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program . When you enter and submit your results by May 1, you’ll also receive an official 9 Week Control Freak tank and the 2020 Beachbody Challenge shirt (while supplies last) to celebrate your success.

And listen, I get it. I have been here before, and I am here with you now. Before pics can feel really scary. I was SO scared to take mine before my first program . Sometimes the scale doesn’t move as much as you’d like, or your inches don’t drop superfast. Pictures complete the story. They tell you what the scale and inches can’t, and you don’t want to miss out on seeing this progress. It’s worth it. I promise!

Today’s To-Do’s to make the most of Workout 1:

Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
Plan your meals for the day—extra credit if you plan for the week.
Drink your Shakeology.
Install the Control Track and have your equipment ready. If you’re following 9 Week Control Freak: Off the Wall, make sure you have an assortment of dumbbells to challenge yourself.
Make sure you have the Brag Board and Daily Trackers handy to keep track of your workouts.

DAY 1: DCT-T: Back & Biceps

It begins! Remember how I mentioned the 3 phases, 3 weeks each? Today starts our first phase. Today’s workout is DCT-T: Back & Biceps. Remember, DCT-T stands for density training, strength complexes, and Tabata cardio training. These are the 3 different training methods that Autumn has put together to get you better results.

Let’s jump right in: You’ll work your back and biceps—and burn fat all over—with density training, a strength complex, and Tabata. DCT-T is your ticket to the body you’ve always wanted.

Tonight’s Controlled Stretch is Back & Biceps. There’s no equipment, and Autumn has some 1-minute breathing techniques to show you as well.

Reminder to drink your Shakeology.

I want to know how you all did today. Did you get your superfoods in? What about your Beachbody Performance? How was your nutrition? And fill us in with how you did with the first 9 Week Control Freak workout!

DAY 2: DCT-T Chest & Triceps

We are off and running! Who is loving that we’re now into the workouts?

As I mentioned yesterday, there are 3 phases, 3 weeks each. This first phase has three distinct weeks—Activate, Stimulate, and Accelerate. Think of it like a switch that you turn on—Activate is all about getting our bodies into the rhythm of the program . The intensity increases in Stimulate, and again in Accelerate. Autumn will be giving you new moves along the way to keep things fresh and your body working hard.

9 Week Control Freak: Off the Wall includes 15 workouts total—5 for each of the 3 phases. You’ll still do the same type of workout as those following the official program. You’ll just repeat each phase of 5 workouts for 3 weeks each.

Today’s workout is DCT-T Chest & Triceps. You’ll help sculpt a leaner, more defined torso and stronger arms with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.

Sometimes people need to make some modifications to their eating when they start a new fitness program . You might not need to modify what you’re eating with 9 Week Control Freak, but if you find yourself feeling hungrier, here’s what to do:

For Ultimate Portion Fix, make sure you’re tracking your containers and drinking enough water.
For 2B Mindset, review the 2B Mindset & Exercise PDF.

Tonight’s Controlled Stretch is Back & Biceps. No equipment needed.

How are you feeling? Are you sore? Do you feel like you’re pushing yourself? Remember, jumping into a new fitness program can take some adjustments—listen to your body, and pay special attention to your mindfulness and rest.

DAY 3: Tabata Cardio

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Who’s ready to sweat?! Today is Tabata Cardio, and it’s all about torching fat and building power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn more calories. Give Autumn everything, and see if you can keep pace with her and the cast.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps give me energy to start my workout, and helps make the workout feel easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. It’s temporary, but if that tingly feeling bothers you, try doing a half scoop tomorrow and working up to a full scoop (or two).*

How is your nutrition going? Share some things you’ve adopted from Ultimate Portion Fix that are working for you, even if it’s your favorite meals or recipes you’ve discovered.

Tonight’s Controlled Stretch focuses on legs. No equipment needed.

*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.

CA

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps give me energy to start my workout, and helps make the workout feel easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow and working up to a full scoop (or two).

How is your nutrition going? Share some things you’ve adopted from Ultimate Portion Fix that are working for you, even if it’s your favorite meals or recipes you’ve discovered.

Tonight’s Controlled Stretch focuses on legs. No equipment needed.

UK

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps give me energy to start my workout, and the workout seems to feel easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow and working up to a full scoop (or two).⁺

How is your nutrition going? Share some things you’ve adopted from Ultimate Portion Fix that are working for you, even if it’s your favorite meals or recipes you’ve discovered.

Tonight’s Controlled Stretch focuses on legs. No equipment needed.

+Contains caffeine, which enhances mental alertness during intense muscular activity.

DAY 4: Rest Day

Our first rest day! Be honest—who’s super-happy to have a day off? Who’s bummed they have to wait a full day before we’re working out again? I feel like when I truly focus on getting the most out of a recovery day, I come back stronger and ready to work even harder. Becoming a control freak means seizing EVERY day, including rest days. Make it yours!

I hope you’re embracing your nutrition changes just as much as your new workouts. I know staying on-track can be a struggle. There are birthdays, events, treats, and temptations around every corner. The great news is that Ultimate Portion Fix is all about living your life while keeping you on-track so you can reach your goals.

As a Nutrition+ member, you’ll get additional support and accountability with access to Autumn and Ilana, and their Facebook communities. You’ll also receive monthly content on hot topics, new recipes to cook, meal plans, and more to help keep you on-track. Plus, you’ll have access to exclusive workouts, including Freak Week – a full week of workouts that can be added to your9 Week Control Freak journey.

Here’s one of my favorite Shakeology recipes—Ultimate Chocolate Martini. You deserve a treat!
https://www.beachbodyondemand.com/blog/shakeology-ultimate-chocolate-martini?referringrepid=411888

DAY 5: DCT-T: Shoulders

US

I am so incredibly proud of all of you, and know that we’re going to have a great 9 weeks together. Let’s remember WHY we committed to taking control of the things we CAN control with today’s workout. Autumn knows that the BEST way to get great results is to really commit to your workouts, your nutrition, and your rest.

And to help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help reduce exercise-induced muscle soreness and promote lean muscle, which is what is going to help us be ready for our next workout! Just make sure you take it within 30 minutes of finishing a workout.*

*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.

Today’s workout is DCT-T: Shoulders. This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe. Tonight’s Controlled Stretch focuses on your shoulders, neck, and chest. You’ll use the Core Ball and work on your breathing.

What’s been your favorite workout so far? Are you enjoying the Controlled Stretches?

CA

And to help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help promote lean muscle, which is what is going to help us be ready for our next workout! Just make sure you take it within 30 minutes of finishing a workout.

What’s been your favorite workout so far? Are you enjoying the Controlled Stretches?

UK

‡Whey, pea, and casein are sources of protein. High in protein.

What’s been your favorite workout so far? Are you enjoying the Controlled Stretches?

DAY 6: Total Body Tone

US

Today is Total Body Tone—this is one of my favorites because I’m targeting EVERYTHING. Autumn leads us through heavy lifting and compound (multi-joint) exercises that will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up. You got this.

Our Controlled Stretch will be a Full Body Stretch.

With a Nutrition+ membership you’ll get timely nutrition content each month, all-in-1 meal plans with grocery lists, delicious recipes, access to Autumn and Ilana, and a supportive community to help you stay on-track. You’ll also have access to exclusive workouts. Already a member? Check out the latest content here for Ultimate Portion Fix and here for 2B Mindset.

Coach Tip

Now would be a great time to spotlight a Success Story to keep the motivation going. You can use a photo to highlight someone’s results and say something like, “A little motivation for you: [SUCCESS STORY]. Amazing commitment to 9 Week Control Freak.”

†Results vary depending on starting point and effort.

CA

Our Controlled Stretch will be a Full Body Stretch.

Coach Tip

†Results vary depending on starting point and effort.

UK

Our Controlled Stretch will be a Full Body Stretch.

Coach Tip

†Results vary based on starting point and effort and following Beachbody’s healthy eating plan.

DAY 7: Rest Day

Today is our rest day, and I’d love everyone to share how YOU make the most of this day. What healthful choices are you making? What activities are you doing?

Take some time to focus on you and recharge. Maybe that looks like journaling, gardening, a random nap. Only you know what makes you feel whole and ready to take on the week ahead.

One quick reminder I can’t stress enough is to make sure you’re drinking enough water, especially since you’re working out every day. The best way to determine your water goal is to take your weight and divide it by two. This will give you an average in ounces of what you should be drinking each day. For example, if you weigh 150 pounds, your goal would be to drink 75 ounces of water each day. Share your water goals with us in the comments. Have you discovered ways to jazz up your water? I personally like citrus slices in mine!

DAY 8: DCT-T: Back & Biceps

Week 2, Stimulate. As the name implies, Autumn dials-up the intensity and adds some new challenges. You’re going to sweat and work harder, even though the structure of the workouts is pretty much the same as last week’s structure.

Our workout today is DCT-T: Back & Biceps. The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section. It’s tough, but so are you. Go crush it.

Make time for today’s Controlled Stretch: Back, Biceps, Legs. You’ll be working on triangle breathing. What’s triangle breathing? Autumn can’t wait to tell you.

Quick check-in: Who feels strong and motivated to make this week really count? Who is following the official program path and who is following 9 Week Control Freak: Off the Wall? Tell us how the program is going for you.

DAY 9: DCT-T: Chest & Triceps

Success isn’t easy. Motivation comes and goes, making it hard to commit and stick to your plan. Trust me, I’ve been there. But I also know that moving is the best cure for anything that might be holding me back. Honor your commitment to this program . Do the work. Take control. And you’ll love the results.

Today it’s DCT-T: Chest & Triceps. Presses, extensions, and flys are just a few of the moves you’ll tackle in this targeted workout that also provides a killer cardio burn.

Our Controlled Stretch: Chest & Triceps will help you reset your mind and relax your body!

Coach Tip

Here’s a great opportunity to make today’s post personal. If you’ve lost weight with Ultimate Portion Fix or 2B Mindset, share your insights, your struggles, and how you succeeded.

DAY 10: Tabata Cardio

US

It’s Tabata Cardio. Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.

The Controlled Stretch is Lower Body Floor Stretch with belly breathing.

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get that afternoon slump EVERY SINGLE DAY, but Shakeology helps provide healthy energy. I also drink one to help satisfy my cravings for something sweet.* If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

Everyone is making such good progress. I wanted to talk about results so far. What have you noticed? Are you lifting heavier? Has the number gone down on the scale? Are you dropping inches? What about those progress pics? Now would be a great time to snap a few to see how things are changing for you. Remember, results come in so many forms—on the scale, how clothing fits, inches lost, energy levels, definition in our body, feeling stronger, and so on. Fill us in on your progress.

*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.

CA

It’s Tabata Cardio. Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.
The Controlled Stretch is Lower Body Floor Stretch with belly breathing.

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get that afternoon slump EVERY SINGLE DAY, but Shakeology helps provide healthy energy. I also drink one to help me feel satisfied. If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

UK

It’s Tabata Cardio. Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.

The Controlled Stretch is Lower Body Floor Stretch with belly breathing.

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get that afternoon slump EVERY SINGLE DAY, but Shakeology helps provide healthy energy.† If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

†Phosphorus contributes to normal energy-yielding metabolism.

DAY 11: Rest Day

It’s our rest day, which means it’s a great opportunity to reflect on our first 10 days of the program , and how we’re going to use today to set us up for an amazing TOMORROW.

I’ve gotten a few questions about why Autumn named this program 9 Week Control Freak. One of her biggest insights into training and motivating her clients is that you have to be totally DRIVEN to reach your goals, whether it’s losing weight, getting stronger, or just feeling better about your daily choices. It means that you’ve got to check in with the things in your life you CAN control—like your time, your energy, your attitude, and your effort. When you become a Control Freak about things like that, you’ll have the power you need to succeed.

I’ll leave you with this delicious recipe for Cucumber Lemon Vanilla Shakeology.
https://www.beachbodyondemand.com/blog/cucumber-lemon-vanilla-shakeology

If you make it, let us know how it turned out!

Coach Tip

From time to time, encourage your customers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition. There are tons of recipes available in Nutrition+, in the Quick Start Nutrition Guide, and the Beachbody On Demand recipe search.

DAY 12: DCT-T: Shoulders

It’s days when you’re really pushing during your workout that the people in your BODgroups can make a big difference. I know having someone check in with me helps me stay accountable and, honestly, it helps to vent sometimes to someone who understands what I’m going through.

Go ahead and shout-out someone from your group who keeps you on your toes and lends an ear when you need it.

Today is DCT-T: Shoulders. You know the drill, but new exercises provide a fresh challenge. Give Autumn 100% in every rep to increase your muscle-building and fat loss.

Our Controlled Stretch is Shoulder & Legs.

Coach Tip

Take a moment and share your experiences with measuring your results, and how it’s so important to see the big picture—that committing to a fitness and nutrition program can provide lifelong benefits beyond a number on the scale.

DAY 13: Total Body Tone

With the weekend ahead, I’m curious: Does anyone find it difficult to stay on-track on Saturday and Sunday? Here’s a tip: Check out the Nutrition+ membership I talked about a few weeks ago! Whether you’re following Ultimate Portion Fix or 2B Mindset, Autumn and Ilana provide advice to help you navigate temptation. Plus, you’ll get timely topics each month, new recipes each week, inspiring Success Stories, and access to exclusive workouts.

Today is Total Body Tone. The moves haven’t changed, but you have. You’re stronger and fitter, so lift heavier as you continue to focus on form. Maybe it’s time to push yourself with a heavier set of dumbbells! The more you challenge yourself, the greater your results will be.

Here’s a recipe I LOVE sharing. So satisfying and delicious. Avocado Toast with Tomatoes: https://www.beachbodyondemand.com/blog/avocado-toast-with-tomatoes

DAY 14: Rest Day

US

We are done with Week 2! You’ve all earned today’s rest day. I’m really blown away by everyone’s commitment! Let’s give each other a shout-out for kicking serious butt!
When Autumn talks about taking control, she means taking control of EVERYTHING you can. With that in mind, let’s talk about snacking. Here’s how I satisfy my cravings: I do plenty of veggies and some fruits, but for my sweet fix, I pack BEACHBAR—Chocolate Cherry Almond is my favorite flavor. I’m always on the lookout for a quick snack, and this one meets my strict requirements (6g of sugar but a whopping 10g of protein at just 150 calories). I also love that it doesn’t taste like cardboard LOL. It’s seriously tasty—chocolate and almonds happen to be two of my favorite things, but they have a peanut butter flavor and even a vegan option.

If you want to try BEACHBAR and you’re using a container-based nutrition plan, count it as ½ red, ½ yellow, and 1 tsp.
Be sure to check in with your BODgroups to see how everyone’s doing on snacking and all that good stuff.

Before we head into our third week, I want to see who’s staying on top of their nutrition, Shakeology, and/or Beachbody Performance. It’s super-important for all of us to check in with ourselves, and this group, about how we are staying committed to our goals. I’ll post my answers in the comments.

Are you using your containers or the Plate It method?
Are you tracking your food intake?
How’s your water intake?
Are you eating breakfast?
Are you struggling with nighttime snacking?
Are you hungrier or less hungry than before?

CA

We are done with Week 2! You’ve all earned today’s rest day. I’m really blown away by everyone’s commitment! Let’s give each other a shout-out for kicking serious butt!
When Autumn talks about taking control, she means taking control of EVERYTHING you can. With that in mind, let’s talk about snacking. Here’s how I satisfy my cravings: I do plenty of veggies and some fruits, but for my sweet fix, I pack BEACHBAR—Chocolate Cherry Almond is my favourite flavour. I’m always on the lookout for a convenient snack, and this one meets my strict requirements (6g of sugar but a whopping 10g of protein at just 150 calories). I also love that it doesn’t taste like cardboard LOL. It’s seriously tasty—chocolate and almonds happen to be two of my favourite things, but they have a peanut butter flavour and even a vegan option.

Are you using your containers or the Plate It method?
Are you tracking your food intake?
How’s your water intake?
Are you eating breakfast?
Are you struggling with nighttime snacking?
Are you hungrier or less hungry than before?

UK

We are done with Week 2! You’ve all earned today’s rest day. I’m really blown away by everyone’s commitment! Let’s give each other a shout-out for kicking serious butt!
When Autumn talks about taking control, she means taking control of EVERYTHING you can. With that in mind, let’s talk about snacking. Here’s how I satisfy my cravings: I do plenty of veggies and some fruits, but for my sweet fix, I pack BEACHBAR—Chocolate Cherry Almond is my favourite flavour. I’m always on the lookout for a good snack, and this one meets my strict requirements (6g of sugar but a whopping 10g of protein at just 151 kcals). I also love that it doesn’t taste like cardboard LOL. It’s seriously tasty—chocolate and almonds happen to be two of my favourite things, but they have a peanut butter flavour and even a vegan option.

If you want to try BEACHBAR and you’re using a container-based nutrition plan, count it as ½ red, ½ yellow, and 1 tsp.

Be sure to check in with your BODgroups to see how everyone’s doing on snacking and all that good stuff.

Are you using your containers or the Plate It method?
Are you tracking your food intake?
How’s your water intake?
Are you eating breakfast?
Are you struggling with nighttime snacking?
Are you hungrier or less hungry than before?

DAY 15: DCT-T: Back & Biceps

Here it is! Week 3, Accelerate. This will be the last week of this first phase, and then Autumn kicks things up a notch. Really focus your effort and commitment this week on getting strong and giving her everything you’ve got. Our workout is DCT-T: Back & Biceps. This workout will prove how quickly you’re progressing. Autumn adds a fourth move to the complexes and ups the intensity of the Tabata sections to boost the challenge—and your results. You might notice these workouts getting tougher but you’re also getting stronger, so stick with it.

How’s everyone feeling? Let’s take a moment to congratulate each other for doing the work. If you need some motivation, let’s hear it! This group is your group, and I want all of us to help EVERYONE get through this 9-week program !

DAY 16: DCT-T: Chest & Triceps

I’ve got a yummy recipe for you today, but first let’s talk about our workout. It’s DCT-T: Chest & Triceps. Push hard through every rep to strengthen, sculpt, and define these key upper-body muscles. If your chest and triceps aren’t begging for mercy by the time you’re done, you didn’t go hard enough. Don’t forget about your Controlled Stretch! Now that the intensity is ratcheting up, it’s more important than ever to help your body relax and recover.

Here’s the recipe. It’s for Raspberry Oats Smoothie Bowl, and it’s become one of my favorite morning go-to’s. So easy to make and so delicious.
https://www.beachbodyondemand.com/blog/raspberry-and-oats-smoothie-bowl-shakeology-recipe

What recipes are you loving? Also, you can check out Autumn’s healthy cooking show FIXATE, which she hosts with her brother, Chef Bobby Calabrese.

DAY 17: Tabata Cardio

Today is Tabata Cardio. Keep a towel and water bottle handy—you’re going to need them as you power through this total-body sweat storm.

I feel like I’ve been crushing these workouts, really focusing on my nutrition—and it’s showing. When Autumn says these are “total-body workouts,” believe her!

How about you? It’s time to share your progress pics. Post your side-by-side pics so we can cheer on your hard work. Have you noticed an increase in energy? Decreased cravings? What about meal planning? Is it becoming nonnegotiable for you?

DAY 18: Rest Day

Rest day. You guys continue to inspire me. So many of you have reached out with questions about certain topics. Keep them coming! I’m here for you, and I can answer a lot of questions from personal experience, or point you to a great article on the Beachbody Blog. It’s packed with great, quick posts covering a huge range of topics.

Take as much time as you need today to rest—you crushed a challenging last 3 days. Remember your goals and why you started. Really look back and recognize what you’ve accomplished so far.

Sweet Potato Egg Cups:
Let’s keep doing what we’re doing: staying positive, putting in the effort, and keeping our nutrition up. Here’s one of my favorite recipes to help you do just that. It’s for Sweet Potato Egg Cups. https://www.beachbodyondemand.com/blog/sweet-potato-egg-cups

DAY 19: DCT-T: Shoulders

Let’s get back to it! Today’s workout is DCT-T: Shoulders. Raise, row, and press your way to boulder shoulders in this workout that also hits almost every muscle below your waist.

Some of you have reached out with the same question, so I wanted to answer everyone at once—if you’re traveling or know you won’t be home and will miss a workout, Autumn has created 5 on-the-go workouts called Remote Control. They’re full workouts, but only use the portable Control Track and resistance bands. They’re a great option to help you stay on-track. For my 9 Week Control Freak: Off the Wall folks, DM me and we can brainstorm some travel fitness solutions!

How’s everyone’s motivation? Who needs a boost? Let’s light up the comments below!

DAY 20: Total Body Tone

Some of the emotions that are coming up might have to do with your eating habits. We all have a different relationship with food depending on how we grew up, cultural expectations, or experiences that shaped our way of thinking and eating. That’s why it’s so important to take control of what you can—your willpower to avoid the junk drawer, the motivation to find a healthy indulgence, the inspiration to put a yummy twist on your daily Shakeology, and so on.

No matter how you approach your nutrition, Ultimate Portion Fix helps you get past those things that hold you back, so you can feel good about the body you’re in. I know I’ve talked about Ultimate Portion Fix because that’s the solution I use. I’ve loved Autumn’s container system from the beginning and this plan takes it to another level. But my girlfriend happens to be on 2B Mindset and that’s what works for her because she likes the freedom that comes with Ilana’s method—she knows as long as she gets her water and veggies in first, she doesn’t feel the self-imposed pressure that was keeping her from getting results.

We all have a different relationship with food depending on how we grew up, cultural expectations, or experiences that shaped our way of thinking and eating. Ultimate Portion Fix and 2B Mindset can help you get past those blocks, so you can feel good about the body you’re in. In Nutrition+, both Autumn and Ilana talk about your relationship with food and how it impacts your weight-loss journey, so no matter which program you follow, you’ll have a better understanding of what role your relationships and your emotions might have in relation to your eating habits, plus tips on how to not let that derail you.

Coach Tip

Take the above paragraph as a sample and personalize it however you can. What have YOU learned from Ultimate Portion Fix or 2B Mindset?

Our workout today is Total Body Tone. It’s the last workout in this phase of the program , so give it all you’ve got. The moves haven’t changed since week one, but you’re getting stronger, so try to lift heavier as you continue to focus on form.

We’re nearly at Phase 2 of the program. If you’re following 9 Week Control Freak: Off the Wall, consider jumping to the full program for Phases 2 and 3. DM me to discuss how you can ease the transition.

DAY 21: Rest Day

US

It’s our rest day, and the END OF THIS PHASE! Woo-hoo!

Today is self-care Sunday, so please take advantage of this rest day to really relax, put time into you, and get yourself re-centered and reinvigorated for our next week and new phase. Some ideas: Get a massage, go to bed early, read, properly hydrate (with H2O, of course), and fuel your body with excellent nutrition. If today is your meal prep day, really think about what you’ll be eating in the next 7 days.

What are you loving about meal prep? What challenges do you face? Did you know with your Nutrition+ membership you get new all-in-1 meal plans each month (bimonthly with The Monthly Fix) with grocery lists and corresponding recipes each week? You also get access to workouts, available exclusively to Nutrition+ members.

Coach Tip

Share a before and after Success Story† that has inspired you. Maybe it’s YOUR before and after! Remember, your group is looking to you for inspiration, guidance, and assurance that they can get through 9 Week Control Freak and reach their goals.

†Results vary depending on starting point and effort.

CA

It’s our rest day, and the END OF THIS PHASE! Woo-hoo!

Coach Tip

†Results vary depending on starting point and effort.

UK

It’s our rest day, and the END OF THIS PHASE! Woo-hoo!

Coach Tip

†Results vary based on starting point and effort and following Beachbody’s healthy eating plan.

DAY 22: Tabata Cardio

Today starts Phase 2, and you’re going to notice right away how Autumn is changing things up. Instead of starting our week with DCT-T, we’re doing Tabata Cardio. In Phase 2, Autumn advances the exercises and increases the intensity to amplify your results. The Tabata-style intervals in today’s workout will make sure you work up a sweat—and burn more calories.

The name for this week is one that really speaks to me: Concentrate. When we talk about being a Control Freak, it means putting your entire energy toward something—concentration and focus are how we stay motivated and on-track. What do you do to help your concentration?

Here’s a delicious recipe that I love. Spiced Wafer Latte:
https://www.beachbodyondemand.com/blog/spiced-wafer-latte-shakeology

DAY 23: DCT-T: Shoulders

Before we jump into the workout, let’s talk about cravings. Whether it’s something sweet or salty, we all crave different foods. One of the best things about Ultimate Portion Fix is that Autumn believes in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Autumn has a tip for you, whether it’s a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices. Search for your next recipe on Beachbody On Demand.

OK, let’s do this! DCT-T: Shoulders. This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe.

Let’s also share what we’re noticing about our bodies. With 3 weeks done, and 6 to go, hopefully you’re starting to see some great progress. Maybe clothing is fitting better? Do you feel tight and toned? Let us know!

DAY 24: Rest Day

How’s your daily Shakeology? Are you staying on top of it? I like mine in the mornings, because it really sets my whole day up and puts me on a good path. What’s your favorite flavor ? How do you prepare yours?

It’s our rest day. Make the most of it and really focus on a positive mindset. You got this!

Here’s a super savory lunch or dinner idea that I love. It’s Baked Salmon Dijon:
https://www.beachbodyondemand.com/blog/baked-salmon-dijon-recipe

DAY 25: DCT-T: Biceps & Triceps

Today’s workout is DCT-T: Biceps & Triceps. You’ll sculpt muscle with this arms-focused workout that will help shift your metabolism, and fat loss, into overdrive.

By now, you see how Autumn has added new moves and changed up what we’re doing regularly. This is purposeful— the last thing Autumn wants is for you to plateau and stop seeing results.

As you’re jumping into your workout, think about who has inspired you to keep going. Your spouse, family, friends—think about who’s keeping you motivated and what it means to you! I know you all inspire ME. I could not have done this workout without this group.

Who inspires you?

DAY 26: Total Body Tone

By now, I’m hoping you’re feeling strong and motivated to crush this workout. If you’re feeling like you want a little more time to sweat, consider adding one of Autumn’s 10-minute bonus workouts. These can be added to any day, and each one targets a particular muscle group, so you can find one that works to your specific goals. There are also 9 Week Control Freak: Off the Wall bonus workouts if you are looking for options that only require dumbbells.

Today it’s Total Body Tone. Heavy lifting and compound exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn.

Have you tried one of the bonus workouts? If not, will you try one today?

DAY 27: Rest Day

Rest day! Are you using the BOD app to track your nutrition? Take a moment today to review how you’ve been doing so far. What aspects of Ultimate Portion Fix or 2B Mindset are you really enjoying?

Here’s a great recipe for Chocolate Hazelnut Smoothie Bowl:
https://www.beachbodyondemand.com/blog/chocolate-hazelnut-smoothie-bowl-recipe

Now, go enjoy this day!

DAY 28: DCT-T: Back & Chest

US

Today is going to burn—but all in a good way! It’s DCT-T: Back & Chest. You’ll hit nearly every major muscle above your waist with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.

A lot of you have asked how Beachbody Performance Recover is counted in Ultimate Portion Fix. GREAT question. With Ultimate Portion Fix, as long as you use it as directed, you can have it in addition to your containers (same goes for the rest of the Beachbody Performance line!). With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. It’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps reduce exercise induced muscle soreness and give my muscles a jump-start on their recovery, and sets me up for the next workout.*

*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.

CA

A lot of you have asked how Beachbody Performance Recover is counted in Ultimate Portion Fix. GREAT question. With Ultimate Portion Fix, as long as you use it as directed, you can have it in addition to your containers (same goes for the rest of the Beachbody Performance line!). With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. It’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps give my muscles a jump-start on their recovery, and sets me up for the next workout.

UK

A lot of you have asked how Beachbody Performance Recover is counted in Ultimate Portion Fix. GREAT question. With Ultimate Portion Fix, as long as you use it as directed, you can have it in addition to your containers (same goes for Beachbody Energize!). With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. It’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps give my muscles a jump-start on their recovery, and sets me up for the next workout.‡

‡Whey, pea, and casein are sources of protein. High in protein.

DAY 29: Tabata Cardio

Grab your towel, it’s Tabata Cardio AND the start of Elevate! Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.

Have you been diligent about using your Daily Trackers and the Brag Board? There’s no better way to see your progress, and how you’re pushing yourself with weight selection and effort.

Take a moment and post a picture of your Brag Board!

DAY 30: DCT-T: Shoulders

We’ve all heard it before—breakfast is the most important meal of the day. But so many people ask me, WHY? Think about this. It sets the tone for your entire day with a solid nutritional foundation (made even better when you add in your daily Shakeology), so make it count.

What are your go-to breakfasts? Do you have a favorite from Ultimate Portion Fix? I try to pick one breakfast each week ahead of time to make my meal planning simpler.

Our workout is DCT-T: Shoulders. The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section. It’s tough, but so are you. Go crush it.

DAY 31: Rest Day

Rest day. If you haven’t yet done it, take a moment and explore some of the rest and recovery routines on Beachbody On Demand. There’s a whole channel called Relaxation & Meditation, and it’s packed with 70+ meditations. Life can be stressful, and we all need time to recalibrate our mental and emotional health. Meditating for just a few minutes a day can help you relax, decrease stress and anxiety, reduce negativity, renew energy, enhance self-esteem, and improve sleep. When you press your inner pause button, you can become more mindful and intentional, even when life gets challenging. And it’s so easy—all you have to do is breathe!

Check out this recipe for Chicken and Black Bean Burrito Bowl:
https://www.beachbodyondemand.com/blog/chicken-and-black-bean-burrito-bowl-recipe

DAY 32: DCT-T: Biceps & Triceps

Another GREAT question from some of you: how to tweak our daily Shakeology recipes. By now, I’m hoping you’ve added fresh or frozen fruits, experimented with almond milk or other dairy alternatives, or made some of the many Shakeology dessert recipes.

Here’s an indulgent one you’ll love for Peppermint Mocha Shakeology Protein Bites https://www.beachbodyondemand.com/blog/peppermint-mocha-protein-balls

I love to make these in advance and snack on them when I’ve got a craving.

Our workout today is DCT-T: Biceps & Triceps. You know the drill, but new exercises provide a fresh challenge. Give Autumn 100% in every rep to increase your muscle-building and fat loss.

Then come back and tell us how you did!

DAY 33: Total Body Tone

I’d love to hear about your results. If you’re getting the results you hoped for, that’s amazing. If not, how is your nutrition going? If you’re new to fitness, you may not know the saying, “You can’t out-exercise poor eating habits.” Starving yourself is NOT safe or effective for losing weight or getting strong, either. So, if you’re not starting to see results, now’s a good time to review your tracking on the app to see where you might want to improve. Still have questions? DM me and we can take a deeper look at what you’re eating and troubleshoot if needed.

Today is Total Body Tone. The moves haven’t changed, but you have. You’re stronger and fitter, so try to lift heavier as you continue to focus on form. The more you challenge yourself, the greater your results will be.

How are you feeling so far?

DAY 34: Rest Day

Not gonna lie, I woke up feeling sluggish and sleepy. Then I remembered it was a rest day and jumped out of bed. I’m just joking. Sort of.

Don’t get me wrong, I feel like a champ after a good workout with Autumn but it’s not always easy to stay motivated and pump myself up before a workout. It’s actually the reason why I joined a group myself and eventually started leading them. I know it sounds cheesy, but you guys keep me going. There’s something about working toward a goal with a group of people who are going through the exact same thing. Someone’s always there to hear you out. I hope that’s what you’re getting by being here. Because whether you pulled the covers over your head this morning or woke up swinging, we’re in this together. I know it’s a rest day, but anyone want to share a favorite motivational quote that’ll help us keep our eyes on the prize?

Another great recipe, Turkey Ramen:
https://www.beachbodyondemand.com/blog/turkey-ramen

DAY 35: DCT-T: Back & Chest

With Week 6 beginning on Monday, I want to be sure you’re tuned-in to your nutrition and meal prepping each weekend. You know what they say, “If you fail to plan, then plan to fail.” Meal prep is a huge part of seeing success with 9 Week Control Freak and I want to be sure you are making it a priority. Looking for new inspiration? With your new Nutrition+ membership you’ll always be able to keep things fresh with the latest meal plans and exclusive workouts.

Our workout is DCT-T: Back & Chest. Presses, rows, and pulldowns are just a few of the moves you’ll tackle in this targeted strength workout that also provides a killer cardio burn.

Tell us how you did today!

DAY 36: Tabata Cardio

US

Welcome to Week 6! It’s called Recreate. Autumn wants you to recreate your thoughts, your habits, and your reasons for starting.

Let’s make sure we take Beachbody Performance Energize before we get going to help us really crush our workout, Tabata Cardio.* Keep a towel and water bottle handy—you’re going to need them as you sweat your way through this total-body, calorie-incinerating inferno.

This week is also the last of Phase 2. If you think back to Phase 1, I’m hoping you can reflect on how far you’ve come, and all that you’ve achieved so far.

Let us know what makes you proud about your commitment.

*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.

CA

Welcome to Week 6! It’s called Recreate. Autumn wants you to recreate your thoughts, your habits, and your reasons for starting.

Let’s make sure we take Beachbody Performance Energize before we get going to help us really crush our workout, Tabata Cardio. Keep a towel and water bottle handy—you’re going to need them as you sweat your way through this total-body, calorie-incinerating inferno.

This week is also the last of Phase 2. If you think back to Phase 1, I’m hoping you can reflect on how far you’ve come, and all that you’ve achieved so far.

Let us know what makes you proud about your commitment.

UK

Welcome to Week 6! It’s called Recreate. Autumn wants you to recreate your thoughts, your habits, and your reasons for starting.

This week is also the last of Phase 2. If you think back to Phase 1, I’m hoping you can reflect on how far you’ve come, and all that you’ve achieved so far.

Let us know what makes you proud about your commitment.

DAY 37: DCT-T: Shoulders

US

Are you getting enough protein? You might notice these workouts getting tougher, but you’re also getting stronger, so it’s important you’re drinking your Recover. It has 20 grams of premium protein in each serving to help make sure you’re feeding your muscles what they need to recover and grow.* Your daily Shakeology also has 16–17 grams of protein per serving, plus Ultimate Portion Fix highlights plenty of other healthy protein sources like eggs, chicken, fish, Greek yogurt, and more, including vegan options like organic tofu and tempeh. Bottom line: Protein is key to muscle growth, so don’t skimp on it.

We’re doing DCT-T: Shoulders. Autumn adds a fourth exercise to the complexes and cranks up the intensity of the Tabata sections in this week’s DCT-T workouts to increase the challenge and accelerate your results.

*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.

CA

Are you getting enough protein? You might notice these workouts getting tougher, but you’re also getting stronger, so it’s important you’re drinking your Recover. It has 20 grams of premium protein in each serving, to help make sure you’re feeding your muscles what they need to recover and grow. Your daily Shakeology also has 16–17 grams of protein per serving, plus Ultimate Portion Fix highlights plenty of other healthy protein sources like eggs, chicken, fish, Greek yogurt, and more, including vegan options like organic tofu and tempeh. Bottom line: Protein is key to muscle growth, so don’t skimp on it.

UK

Are you getting enough protein? You might notice these workouts getting tougher, but you’re also getting stronger, so it’s important you’re drinking your Recover. It has 20 grams of time-released whey, pea, and casein protein in each serving, to help make sure you’re feeding your muscles what they need to recover and grow.‡ Your daily Shakeology also has 16–17 grams of protein per serving, plus Ultimate Portion Fix highlights plenty of other healthy protein sources like eggs, chicken, fish, Greek yoghurt, and more, including vegan options like organic tofu and tempeh. Bottom line: Protein is key to muscle growth, so don’t skimp on it.

‡Whey, pea, and casein are sources of protein. High in protein.

DAY 38: Rest Day

Our rest day. Joy!

Even though we’re not working out today, we are still drinking Shakeology. When do you like to drink your daily shake? For me, it’s a no-brainer to do it in the morning because it sets the tone for my day. But maybe you’re a midday shake person who wants something to look forward to.

Here’s a recipe for Peach Ginger Vanilla Shakeology.
https://www.beachbodyondemand.com/blog/pear-ginger-vanilla-shakeology

What recipes have you found lately?

DAY 39: DCT-T: Biceps & Triceps

It’s DCT-T: Biceps & Triceps. You’ll build greater strength as you hammer your arms from every angle in this workout that also hits almost every muscle below your waist.

Want to push harder? Add one of Autumn’s 10-minute bonus workouts. I love that they give me one last opportunity to target a muscle group before I head for the shower. Remember, there are also bonus workouts for 9 Week Control Freak: Off the Wall.

Have you done one of these bonus workouts? How did it feel to stack it on top of your normal workout?

DAY 40: Total Body Tone

We’re doing Total Body Tone today. The moves haven’t changed since week four, but you’re getting stronger, so try to lift heavier. Embrace the burn to optimize your gains.

Let’s talk about your biggest insights into Ultimate Portion Fix or 2B Mindset. What surprised you? What changes will you be implementing for good?

Remember, nutrition is a lifestyle, and changing what, how, when, and why you eat is hard. I get it. But it’s truly one of the best ways to get onto a healthier track. Good habits started during this program can stay with you down the road.

What have you changed in your daily nutrition routines?

DAY 41: Rest Day

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Today, we rest. What are you planning on doing to make the most of your recovery time?

Here’s a great recipe that is tasty and easy—Slow Cooker Chicken Tacos.
https://www.beachbodyondemand.com/blog/slow-cooker-chicken-tacos-recipe

Coach Tip

†Results vary depending on starting point and effort.

CA

Today, we rest. What are you planning on doing to make the most of your recovery time?

Here’s a great recipe that is tasty and easy—Slow Cooker Chicken Tacos.
https://www.beachbodyondemand.com/blog/slow-cooker-chicken-tacos-recipe

Coach Tip

†Results vary depending on starting point and effort.

UK

Today, we rest. What are you planning on doing to make the most of your recovery time?

Here’s a great recipe that is tasty and easy—Slow Cooker Chicken Tacos.
https://www.beachbodyondemand.com/blog/slow-cooker-chicken-tacos-recipe

Coach Tip

†Results vary based on starting point and effort and following Beachbody’s healthy eating plan.

DAY 42: DCT-T: Back & Chest

Today is the last day of this phase, and I know you’re ready for what comes tomorrow—more intensity, more challenges, and more chances to push for your very best results.

One thing I’d love for everyone to do is snap a progress pic, and look back on where you were before starting this program . Remember, it’s a marathon, not a sprint.

Our workout is DCT-T: Back & Chest. Push hard through every rep to help strengthen, sculpt, and define your entire upper body. If your muscles aren’t begging for mercy by the time you’re done, you didn’t go hard enough.

Make sure you’re also doing your Controlled Stretch for today—Autumn will get you rested and ready for tomorrow.

DAY 43: DCT-T Back & Legs

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In addition to Energize, make sure you’re not skipping Recover after your workout. You might notice these workouts getting tougher—but you’re also getting stronger, and Recover helps ensure you’re getting enough protein to feed your muscles.*

It’s the final phase of the program , Phase 3, and Dominate starts today. Our workout is DCT-T Back & Legs, so give every rep everything you’ve got. Today’s workout will hammer your back and legs to help you build greater strength and power from the ground up.

*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.

CA

UK

‡Whey, pea, and casein are sources of protein. High in protein.

DAY 44: Tabata Cardio

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I know a lot of you don’t always love cardio. I get it. But it’s one of the best ways to burn a TON of calories in a short time. My advice: Get your attitude into the right place before you begin. If you’re fired up and ready to sweat, your body won’t let you down. It’s like jumping into cold water—you just have to do it, and before you know it, it’s done.

Today is Tabata Cardio. The goal is to torch fat and build power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn more calories.

It’s workouts like this that make me really appreciate Beachbody Performance Energize. As all of you know, I find it gives just the boost I need to start my workout, and helps make the entire workout seem easier.*

*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.

CA

Today is Tabata Cardio. The goal is to torch fat and build power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn more calories.
It’s workouts like this that make me really appreciate Beachbody Performance Energize. As all of you know, I find it gives just the boost I need to start my workout, and helps make the entire workout seem easier.

UK

Today is Tabata Cardio. The goal is to torch fat and build power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn more calories.

‡Contains caffeine, which enhances mental alertness during intense muscular activity.

DAY 45: Rest Day

Rest day!!

Here’s a great, warm, savory meal—Shepherd’s Pie. It’s a great example that eating healthy does not mean you can’t enjoy your favorite foods. This one is delicious and very satisfying.
https://www.beachbodyondemand.com/blog/healthy-shepherds-pie

What recipes have YOU found that are both healthy and yummy? For those doing Ultimate Portion Fix, what recipes do you love that line up nicely with your containers?

DAY 46: Total Body Tone

Today is Total Body Tone (one of my favorites ). Heavy lifting and compound exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn. Don’t forget to add your Controlled Stretch!

I feel like I’ve been crushing these workouts, really focusing on my nutrition—and it’s showing. How about you? It’s time to share your progress pics! Post your side-by-side pics so we can cheer on your hard work. Have you noticed an increase in energy? Decreased cravings? What about meal planning? Have you found your strategy for easy meal prep and planning?

DAY 47: DCT-T: Chest & Triceps

Our workout is DCT-T: Chest & Triceps. Sculpt a leaner, more defined torso and stronger arms with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.

Now, let’s talk results. Has the number gone down on the scale and/or are you losing inches? Remember, results come in so many forms—on the scale, how clothing fits, inches lost, definition in your body, and so on. Are you lifting heavier? Are your DCT-T numbers increasing? Even for your nutrition, it’s great to keep track of your progress. That’s why being on Nutrition+ helps support you as you celebrate new milestones so you never go back to your old habits.

DAY 48: DCT-T: Shoulders & Biceps

I’m excited for today! How about you? I find that when I focus on a positive attitude, I feel like I can conquer the world. And my workout!

Today is DCT-T: Shoulders & Biceps. This workout might emphasize your shoulders and biceps, but by the time you’re done, you’ll feel the burn from head to toe. 9 Week Control Freak: Off the Wall folks: how about that full-body workout using just your dumbbells?!

Here’s a light, but filling recipe: Spinach Salad with Quinoa, Chickpeas, and Paprika Dressing.
https://www.beachbodyondemand.com/blog/spinach-salad-with-quinoa-chickpeas-and-paprika-dressing

What makes you feel like you can accomplish anything? What gets you fired up and inspired?

DAY 49: Rest Day

Rest day. We’re going to close out this week on a day of reflection and checking in with ourselves. How are you feeling? Do you feel proud of your commitment? Have you surprised yourself with how much you can do?

On days like this, where it’s the end of the week, and we’re about to hit it hard again tomorrow, I love to focus on my meal prep. As Autumn always says, “it’s not half the battle, it IS the battle.” Take time today to plan your meals and make a grocery list. If you are a member of Nutrition+, check out all the great recipes added weekly, and meal plans if you need a place to start.

DAY 50: DCT-T: Back & Legs

Week 8! Can you believe it?! I’m so excited by how far we’ve come, and inspired by all of you to finish strong. We’re getting there!

This week is called Incinerate, and Autumn will be pushing you to give her everything. As with every new week, the intensity dials-up—that means more reps, higher weights, and shorter rests.

Today is DCT-T: Back & Legs. The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section.

If you’re loving today’s workout, check out the Tabata bonus workouts. These can be added to any workout when you want to double-up on your cardio.

Have you done one yet?

DAY 51: Tabata Cardio

Tabata Cardio day! The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section.

What do you do to make sure you’re getting enough water?

DAY 52: Rest Day

Rest day. As we near the end of this program , I’d love to hear how you’ve managed your nutrition throughout.

How would you describe your nutrition on a scale of 1 to 10? 10 means 100% on-track to reaching your goals and 1 means not ideal and not complementing your workouts. What sorts of challenges are you facing and what tips have you incorporated from Ultimate Portion Fix or 2B Mindset that are working for you?

We’ve discussed it many times before, but today I’d like you to look back at those times you struggled (or cheated) and how it made you feel.

What words of advice would you like to share with the group?

DAY 53: Total Body Tone

Today is Total Body Tone. Let’s get slim, sexy, fit, and strong!

The moves haven’t changed, but you have. You’re stronger and fitter, so try to lift heavier as you continue to focus on form. The more you challenge yourself, the greater your results will be.

Coach Tip

Give a shout-out to a member of the group who’s been working hard, or who might have hit a plateau. It’s so easy for people to lose sight of how far they’ve come.

DAY 54: DCT-T: Chest & Triceps

This is DCT-T: Chest & Triceps. Push hard through every rep to help strengthen, sculpt, and define these key upper-body muscles. If your chest and triceps aren’t begging for mercy by the time you’re done, you didn’t go hard enough.

One of you sent me this recipe and I had to share (it’s that good!). It’s for Vanilla Shakeology Macadamia Nut Pineapple Balls.
https://www.beachbodyondemand.com/blog/vanilla-shakeology-macadamia-nut-pineapple-balls-recipe

Got a recipe to share? DM me!

DAY 55: DCT-T: Shoulders & Biceps

We’re cruising to the finish line! It’s our last workout of this week before we head into our rest day tomorrow, and then our final week!

Today is DCT-T: Shoulders & Biceps. You know the drill, but new exercises provide a fresh challenge. Give Autumn 100% in every rep to increase your muscle-building and fat loss.

DAY 56: Rest Day

Rest day! And then tomorrow begins our last week.

I like to think of rest days as reflection days. A chance to look back on the week and really recognize what we’ve accomplished and, without judgment , think about where we can improve. The physical transformation we’re working on inevitably affects how we’re feeling mentally and emotionally. Give yourself space to feel all of it. Some of the emotions that are coming up might have to do with your eating habits.

DAY 57: DCT-T: Back & Legs

This is it! The final week!

What’s the one thing that’s surprised you about these last 8 weeks together? What are you expecting from week 9?

Today is DCT-T: Back & Legs. This week’s DCT-T workouts will prove how far you’ve come. Autumn adds a fourth exercise to the complexes and cranks up the intensity of the Tabata sections to increase the challenge. You got this!

Here’s a treat you more than deserve—Mini Pumpkin Cheesecake. So indulgent!
https://www.beachbodyondemand.com/blog/pumpkin-cheesecake-with-gingersnap-crust-recipe

DAY 58: Tabata Cardio

A lot of you have reached out with concerns about how to stay on-track after we wrap up. While finding and starting a new fitness program is a great next step, staying on top of your nutrition with Ultimate Portion Fix or 2B Mindset can give you a lifetime of positive change. The Nutrition+ Facebook groups for Ultimate Portion Fix and 2B Mindset are a great place to get ongoing accountability and support, access to Ilana and Autumn, and the latest news and updates for each program . You can find the links in the program materials section for each program —TheMonthlyFix.com and TheMindsetMembership.com. And don’t forget to checkout exclusive workouts, available only to Nutrition+ members. Need help or want to bounce around some ideas for how to keep going? DM me, or reach out to the group!

Today is Tabata Cardio. Keep a towel and water bottle handy—you’re going to need them as you sweat your way through this total-body, calorie-incinerating inferno.

DAY 59: Rest day

Rest day. This is our last one before we finish out with three more workouts. I want you to have total focus on finishing strong, so I’m going to keep today’s post short.

Yummy recipe for Empowered Green Shakeology.

https://www.beachbodyondemand.com/blog/empowered-green-shakeology

DAY 60: Total Body Tone

It’s Total Body Tone. The moves haven’t changed since week seven, but you’re getting stronger, so try to lift heavier. Embrace the burn to optimize your gains.

One thing you probably noticed on your Brag Board is that Autumn named this week Annihilate. It’s aggressive, and it perfectly summarizes what becoming a control freak is all about. When you set your goal, and put in the effort to accomplish it, you’ve got to give MORE than 100%. Goals are meant to be crushed, squashed, and yes, annihilated.

What are you going to do to finish this week a champion?

DAY 61: DCT-T: Chest & Triceps

It’s DCT-T: Chest & Triceps. It’s your last day focusing on these muscle groups. Presses, extensions, and flys are just a few of the moves you’ll tackle in this targeted strength workout that also provides a killer cardio burn.

Describe how you look at your body differently than you did before you started. Do you see the work you’ve accomplished?

DAY 62: DCT-T: Shoulders & Biceps

Our last workout! AMAZING. It’s DCT-T: Shoulders & Biceps. For this last workout, Autumn is going to make sure you go out in a pool of sweat. As you grind through it, consider what’s next—perhaps another round of 9 Week Control Freak? If you followed 9 Week Control Freak: Off the Wall, maybe give the official program a try? Whatever you decide, make sure to keep your momentum going!

As we near the finish line, there might be a lot of emotions swirling around. Some of that might have to do with your eating habits, and how you may have changed them for the better during this program . Remember to keep it up! With Nutrition+, we’ve made it easier than ever to keep your healthier lifestyle approach.

How are you going to make your new understanding of nutrition a lifestyle? What’s worked for you, and why?

DAY 63: Rest Day

YOU DID IT!

Read that sentence again, and really absorb it. You joined this group, made a commitment to yourself and each other, and you all did it. TOGETHER.

If you’re doing another round of 9 Week Control Freak or moving forward with another one of Autumn’s programs , it’s crucial to stay on top of your nutrition. Shakeology [remove for France], Beachbody Performance, and Ultimate Portion Fix or 2B Mindset should be regular staples in your daily nutrition. Good job! Keep it going!

Now comes the fun part. It’s time to take your AFTER pictures, write down your new measurements, and post those 9 Week Control Freak transformation pics. You’ll get a free 9 Week Control Freak tank (while supplies last) for submitting to the Beachbody Challenge contest, and you’ll also have a chance to win cash prizes. Go to BeachbodyChallenge.com for details. And remember, if you’re going to post your results on Facebook or Instagram, make sure you tag me and use the hashtag #9WCF.

Congrats on Finishing 9 Week Control Freak!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”