Category Archives: Fitness

Happy New Year

๐…๐‘๐„๐’๐‡ ๐’๐“๐€๐‘๐“ โฃ
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๐˜ ๐˜ฆ๐˜ข๐˜ณ๐˜ญ๐˜บ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜•๐˜ฆ๐˜ธ๐˜ด ๐˜ ๐˜ฆ๐˜ข๐˜ณ’๐˜ด ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด ๐˜ฅ๐˜ฐ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ณ๐˜ฆ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ฅ. โฃ
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In fact, setting goals that are non weight-related may be the very key to seeing changes in your body. โฃ
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๐’๐จ๐ฆ๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐จ ๐œ๐จ๐ง๐ฌ๐ข๐๐ž๐ซ: โฃ
Getting your first pull up or push up on your toes โฃ
Hitting a new strength PR โฃ
Focusing on mindset, journaling, & therapy โฃ
Doing more yoga โฃ
Creating a better sleep routine โฃ
Walking more โฃ
Drinking more water โฃ
Eating veggies at 2 out of your 3 meals a day โฃ
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๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฅ๐ข๐ฏ๐ข๐ง๐  ๐š ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ฅ๐ข๐Ÿ๐ž. โฃ
Focus on creating sustainable habits that will last all year. โฃ
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The changes to your body will come. Stay patient, take care of you, & trust the process. โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ท๐˜ฆ ๐˜ฅ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ข๐˜ด๐˜ต ๐˜ต๐˜ฐ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ ๐˜ช๐˜ฎ๐˜ฑ๐˜ณ๐˜ฐ๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ญ๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ? โฃ
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New Program Alert: 9 Week Control Freak

Are you ready to take back control?!

New moves, new equipment, stunning results, including a comprehensive approach to taking control of the things that truly dictate the quality of your life, like strength, stamina, nutrition, and even sleep. Itโ€™s time to take control!

When life is challenging everything, itโ€™s important to take control of everything you can, and that means taking control of your nutrition, fitness, and health, so you can respond to anything else life throws your way.

How? By becoming a control freak.

People often associate being a โ€œcontrol freakโ€ as a negative, but Super Trainer Autumn Calabrese empowers you to turn it into a positive with her new program, 9 Week Control Freak.

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What Is 9 Week Control Freak?

9 Week Control Freak is a unique 3 phase, 9-week program that will help you build lean muscle, burn fat, boost endurance, and get shredded in just 18-30 minutes a day!

New moves, new equipment, stunning results, including a comprehensive approach to taking control of the things that truly dictate the quality of your life, like strength, stamina, nutrition, and even sleep. Itโ€™s time to take control!

9 Week Control Freak packs an incredibly effective and intense workout into just 18 to 30 minutes, 5 days a week. You wonโ€™t waste a second to get sweating, because youโ€™re working out smarter and harder, not longer.

Three innovative methodsโ€” Density Training, Strength Complexes, and Tabataโ€”in 3 of the 5 weekly workouts will target major muscle groups with a combination of resistance training and cardio to help build strength, increase stamina, and boost your cardiovascular system.

THE BASICS:
  • 9 weeks long
  • 5 days a week
  • 18-30 minutes each day
  • 45 unique workouts
  • 3 days a week will include DCT method-density training, strength complexes and tabata.
  • Bonus Workouts: 10 min. workouts targeting a particular muscle group and controlled stretch workouts to do at the end of the day on to help reset and reframe your mind, and relax your body.
  • Brag Board to record results of each workout so you can see at glance how you’re progressing each week.

What are the workouts like?

You’ll complete five days of exercise per week: three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core.

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

Density training builds strength and stamina by amplifying training intensity, requiring you to perform 5 exercises for as many rounds as you can fit in before the clock expires.

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

By not allowing you to put down your weights or let go of your resistance bands until youโ€™ve completed every rep of every exercise, Autumnโ€™s strength complexes combine a handful of different exercises into one giant set that maximizes muscle endurance, strength gains, and calorie burn.

Tabata-inspired interval training helps incinerate calories and increases exercise capacity by challenging your speed, strength, and staying power with short bursts of cardio intensity followed by short breaks.

Together, these three training formats create a powerful stimulus for results. Add a day of pure strength training and a day of Tabata cardio workouts, and youโ€™re going to understand what it feels like to be in total control.

What Equipment Do I Need?

Youโ€™ll need a few key pieces of equipment to do 9 Week Control Freak:

  • Control Track with B-LINES Resistance Band. This adjustable resistance device easily attaches to a qualified door or can be mounted on a wall (Note: Itโ€™s important that you only use the Control Track as instructed in our demonstration video and follow the installation guideline provided with the Control Track for safe use).
  • Fitness Step (similar to the one used in Transform :20 with the ability to add height)
  • Core Ball
  • Dumbbells: light, medium, and heavy

What about Nutrition?!

With access to 9 Week Control Freak you’ll also gain access to our two premium nutrition programs, Ultimate Portion Fix and 2B Mindset. Both are video based programs teaching you EVERYTHING you need to know about proper nutrition to reach your goals. There is a mindful eating approach along with our portion controlled system because as we know nutrition is never a one size fits all approach.

 

 

Who Is 9 Week Control Freak For?

9 Week Control Freak is recommended for people with a baseline level of fitness. For the eager beginners, modifications will be available for the more advanced moves.

When Can I Access 9 Week Control Freak?

You’ll be able to join us starting on December 21st!!!

If you want to test it out, you can take the time to hear from Autumn and all about 9 Week Control Freakโ€ฆ give the workout a try for FREE!

This is a sample Tabata Cardio Core workout to give you a taste of the program. Tabata Cardio happens once a week, sometimes with the Control Track or step and sometimes without it โ€“ but always with the Core Ball.
Keep in mind this workout was designed to give you a feel for Tabata Cardio even though you donโ€™t have your equipment yet. But you absolutely need the Control Track, Core Ball, step and dumbbells for 9 Week Control Freak.

What are the results like?

My mind is blown looking through these! Anyone else like “I AM READY TO TAKE CONTROL?!”

We could talk all day about this program but whatโ€™s most important is seeing THE PROOF IN THE PICS and hearing directly from those who have already committed & taken back control, drenched themselves in sweat and finished #9WCF
Check out these transformations from members of the first test group and guess what โ€“ YOUโ€™RE NEXT! Itโ€™s your opportunity to do the next round with Autumn too!!! HOW EXCITING! ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ

 

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How much is it to join?

You’ll have several options to get started!ย Don’t see one you like? Feel free to email me [email protected] and we can chat!
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Base Shakeology Challenge Pack:

โ— 9 Week Control Freak Accessory Bundle
–PLUS–
โ— Annual BOD Membership
โ— 1 Month’s Supply Shakeology (HD)
โ— 2B & UPF nutrition programs (digital access)
โ— First 30 days of Nutrition+
โ— 2B Mindset Tracker
โ— UPF Portion Control Containers
โ— Shakeology Shaker Cup
โ— Beachbody Guide to Nutritionย  9WeekControlFreakPost11.4

Base Performance Challenge Pack:

โ— 9 Week Control Freak Accessory Bundle
–PLUS–
โ— Annual BOD Membership
โ— 1 Month’s Supply Energize & Recover (HD)
โ— 2B & UPF nutrition programs (digital access)
โ— First 30 days of Nutrition+
โ— 2B Mindset Tracker
โ— UPF Portion Control Containers
โ— Performance Shaker Cup
โ— Beachbody Guide to Nutritionย  9WeekControlFreakPost11.5

Deluxe Challenge Pack:

โ— 9 Week Control Freak Accessory Bundle
–PLUS–
โ— Annual BOD Membership
โ— Shakeology (HD) โ€“AND- Energize & Recover
โ— 2B & UPF nutrition programs (digital access)
โ— First 30 days of Nutrition+
โ— 2B Mindset Tracker
โ— UPF Portion Control Containers
โ— Shakeology โ€“AND- Performance Shaker Cups
โ— Beachbody Guide to Nutrition

Are you READY?!?!

To purchase your pack you’ll simply head here on the 21st to order. Please be sure to email me ([email protected]) with any questions, OR if you do get set up let me know so I can plug you into our EXCLUSIVE VIP support group where we all go through the program together!!! I cannot wait!!

What to do When you Lack Motivation

The holiday slump was real. This past week was a tougher one for me & after the holiday literally all of my motivation to workout went missing. โฃ
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Even though we know motivation is fleeting, it can be so easy to blame our lack thereof for missing our workouts or โ€˜๐˜ง๐˜ข๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ง๐˜ง ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌโ€™. โฃ
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Hereโ€™s the thingโ€ฆ youโ€™re not always going to feel motivated to workout BUT there are some things you can do to make settling back into a routine a little bit easier. โฃ
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Hereโ€™s what I did…โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ฐ๐˜ฏ๐˜ฆ: I didnโ€™t force it, I gave myself a random rest day in the middle of the week, got in some extra steps and called it a day. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ต๐˜ธ๐˜ฐ: I planned out my workout for the next day, scheduled it into my day, and laid out my workout clothes so I was ready. I didnโ€™t let my one day off turn into two, and then three, and then next Monday, and then starting in January. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ต๐˜ฉ๐˜ณ๐˜ฆ๐˜ฆ: I announced that I was working out after my class while coaching. Thereโ€™s something to be said for speaking your intentions out loud, and a little public accountability can always be a good thing. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ง๐˜ฐ๐˜ถ๐˜ณ: I picked out something that I love doing (sumo deadlifts) and told myself I would start with those, because quite honestly the best workout for you, is the one you will do. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ง๐˜ช๐˜ท๐˜ฆ: I told myself Iโ€™d just warm up, if I wasnโ€™t feeling it I could always stop. Truth is 99% of the time the warm up is the hardest part. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ด๐˜ช๐˜น: I just started. โฃ
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Because at the end of the day the best way to build motivation is to take action. โฃ
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๐‰๐ฎ๐ฌ๐ญ ๐ฌ๐ญ๐š๐ซ๐ญ. โฃ
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Self Sabotage

๐ˆ ๐ฐ๐š๐ฌ ๐ญ๐ก๐ž ๐จ๐ง๐ž ๐ก๐จ๐ฅ๐๐ข๐ง๐  ๐ฆ๐ฒ๐ฌ๐ž๐ฅ๐Ÿ ๐›๐š๐œ๐ค.โฃ
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๐˜”๐˜บ ๐˜ฎ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ฐ๐˜ญ๐˜ช๐˜ด๐˜ฎ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ถ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฏ๐˜ญ๐˜บ ๐˜ด๐˜ฑ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ.โฃ
๐˜”๐˜บ ๐˜ข๐˜ฅ๐˜ณ๐˜ฆ๐˜ฏ๐˜ข๐˜ญ ๐˜ง๐˜ข๐˜ต๐˜ช๐˜จ๐˜ถ๐˜ฆ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ ๐˜ช๐˜ต๐˜ด๐˜ฆ๐˜ญ๐˜ง.โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ถ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฏ๐˜ญ๐˜บ ๐˜ง๐˜ช๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ โ€œ๐˜ฑ๐˜ฆ๐˜ณ๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜ฑ๐˜ญ๐˜ข๐˜ฏโ€. โฃ
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My behaviors changed.โฃ
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I went from inconsistently eating 1200 calories a day Monday through Thursday-ish to consistently eating more calories every day.โฃ
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I went from seeking out excuses for why I couldnโ€™t do things, to taking action on the things I could control. โฃ
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I went from turning a blind eye to weekends off, โ€˜cheat daysโ€™, treat meals, and calories sneaking into my diet, and started to find consistency every single day. โฃ
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๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ฐ๐ก๐š๐ญ ๐ข๐ฌ ๐ก๐จ๐ฅ๐๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐›๐š๐œ๐ค. โฃ
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Choose to take action. โฃ
Choose to fuel your body. โฃ
Choose to stay consistent. โฃ
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๐˜๐จ๐ฎ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ก๐š๐ฏ๐ž ๐š ๐œ๐ก๐จ๐ข๐œ๐ž. โฃ
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And just a reminderโ€ฆ you likely donโ€™t need to eat less, you need to eat MORE good food CONSISTENTLY. โฃ
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๐˜š๐˜ข๐˜ช๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐Ÿ˜˜โฃ
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A Different Kind of Transformation Tuesday

Thereโ€™s nothing wrong with either picture. ๐Ÿ’•

๐˜โ€™๐˜ท๐˜ฆ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ต๐˜ณ๐˜ข๐˜ฏ๐˜ด๐˜ฑ๐˜ข๐˜ณ๐˜ฆ๐˜ฏ๐˜ต ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ฎ๐˜บ ๐˜ฑ๐˜ข๐˜ด๐˜ต ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ข๐˜ฏ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฅ๐˜ช๐˜ด๐˜ฐ๐˜ณ๐˜ฅ๐˜ฆ๐˜ณ.โฃ
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As Iโ€™ve continued to heal my relationship with food, the scale, and my self image, my body has continued to change.โฃ
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I think itโ€™s incredibly important to share where Iโ€™m at and be 100% transparent.โฃ
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๐ˆโ€™๐ฆ ๐ง๐จ๐ญ ๐ญ๐ซ๐ฒ๐ข๐ง๐  ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ž ๐š๐ง๐ฒ ๐ฆ๐จ๐ซ๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ.โฃ
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Iโ€™m happier in my own skin than I have ever been.โฃ
I am at a very healthy body weight & body fat percentage for my size and personal body. โฃ
My relationship with food is better than it has ever been.โฃ
I’m working to slowly increase my calories and maintain my weight.โฃ
I’ve lost some strength and am completely okay with it. It’s taught me to ease up my expectations and pressure on myself with my fitness and I’ve never felt happier about that.โฃ
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๐˜—๐˜ญ๐˜ฆ๐˜ข๐˜ด๐˜ฆ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ฆ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ด๐˜ฐ๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ข ๐˜ช๐˜ด ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ข ๐˜ด๐˜ฏ๐˜ข๐˜ฑ๐˜ด๐˜ฉ๐˜ฐ๐˜ต ๐˜ฐ๐˜ง ๐˜ญ๐˜ช๐˜ง๐˜ฆ.โฃ
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There were times were I was incredibly unhappy and insecure with how I looked, yet continued to show up.โฃ
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There were times when I was struggling terribly with binge eating and sticking to a diet, yet continued to show up.โฃ
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And now as I repair my metabolism, health, and work towards the healthiest and happiest version of myself, I’m going to continue to show up.โฃ
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My intention is never to make anyone ever feel bad about the place they are in (๐˜’๐˜ท๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ๐˜ฐ), it’s to share what’s possible. It’s to share what’s working for me, and to hopefully offer a little hope & inspiration that you too can work towards the healthiest and happiest version of you.โฃ
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& ๐ญ๐ก๐š๐ญ’๐ฌ ๐Ÿ๐จ๐ซ๐ž๐ฏ๐ž๐ซ ๐ ๐จ๐ข๐ง๐  ๐ญ๐จ ๐œ๐ก๐š๐ง๐ ๐ž & ๐ž๐ฏ๐จ๐ฅ๐ฏ๐ž ๐ฐ๐ข๐ญ๐ก ๐ญ๐ข๐ฆ๐ž. ๐Ÿ’›โฃ

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