2020 is one for the books and we are finally heading into the final month of the year! But for a lot of people, December means overeating + overindulging… but not us! Not this year!
I want you to invite you to ditch the idea that you need a new year to change your life and work with me through the holidays to maintain balance. Look, I’m never going to tell you to skip your mama’s famous cookies or to spend hours working out while your family is spending time together.
No way, my friend! We’ll be focusing on balanced nutrition (with room for baked goods), at-home workouts that you can get down at home in 30 minutes, and a supportive community that will be with you every step of the way.
Do you want support and accountability to be your happiest + healthiest version of you right now? Hit reply and I’ll send you all the details!
Your emotional health is essential, friends. One way that we can put that in jeopardy is beating ourselves up when we slip up. So, let’s talk about it.
We all make mistakes. It’s part of the human experience. But what is truly important is the lesson we learn from the mistakes that we make.
Didn’t make a meal plan and then didn’t eat according to your goals? Lesson learned.
Didn’t schedule your workout and ended up missing it? Lesson learned.
Didn’t plan your week and feel stressed + overwhelmed? Lesson learned.
Today is a great day to let things go - release the mistakes you’ve made in the past and lean into the lessons you’ve learned.
Is there anything better than soup on a cold winter day? And Chicken Noodle is a classic favorite! But skip the canned stuff and whip up a pot on the stove - it’s not as hard as you might think! This recipe makes 6 servings.
- 3 oz. dry macaroni pasta
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 medium carrots, sliced
- 2 medium celery stalks, sliced
- 6 cups low-sodium organic chicken broth
- 1.5 lbs cooked shredded chicken breast (approximately 4.5 cups)
- ¾ tsp sea salt
- ¼ tsp ground white pepper
Autumn Calabrese is BACK! I cannot wait to take control of 2021 with her brand new program 9 Week Control Freak. So let’s jump right in!
What is 9 Week Control Freak?
You can check out a little about the program here!!!
The image below goes over all the details and then we will cover them below!
🏋️♀️Super Trainer Autumn Calabrese is back for her tenth program! You probably know her from 21 Day Fix or 80 Day Obsession!
🏋️♀️9 week program that is divided into three phases- each increasing in intensity!
🏋️♀️5 workouts a week- three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core.
🏋️♀️Density training builds strength and stamina by bringing the intensity! Perform 5 exercises for as many rounds as you can fit in before the clock expires. The next day, you will try to beat your current best! The new equipment helps to increase time under tension and Tabata cardio scorches calories!
🏋️♀️The workouts are only 18-30 minutes long!
🏋️♀️With new moves, new equipment, and incredible results, 9 Week Control Freak will help you to take control of the things that profoundly impact your quality of life - including strength, stamina, nutrition, and rest.
Who is Autumn Calabrese?
Can you believe that this is Autumn’s 10th program on BOD?! Autumn Calabrese is the creator of breakthrough fitness programs like 21 Day Fix + 80 Day Obsession, as well as the portion-control weight-loss system Ultimate Portion Fix.
She’s the author of the bestselling book “Lose Weight Like Crazy Even If You Have a Crazy Life” + 2 cookbooks; she also co-hosts the FIXATE cooking show on BOD with her brother, chef Bobby Calabrese.
Autumn is a certified holistic health coach with a true desire to help you take control in 2021 so that you can live your best life!
When Can I Start?
🗓️December 7th: Coaches and discount / VIP coaches can purchase!
🗓️December 21st: Customers can purchase
🗓️January 4th: Our official 9 Week Control Freak Group will start!
What does it mean to be a coach or VIP customer? There are NO purchase or sales requirements for this option- you never have to coach anyone but yourself! This option just allows you to purchase earlier and get 25% off future orders! You can cancel anytime!
You will have access to 9 Week Control Freak once you purchase. However, you do need equipment starting with workout ONE. So I will be hosting a prep / holiday survival group so we can get through the holiday season, explore nutrition options, and all start day one together on January 4th!
What equipment is required?
✨ Control Track with B-LINES Resistance Band - this adjustable resistance device easily attaches to your door frame. It can also be mounted on a wall. (You’ll get a demonstration video + installation guidelines to ensure your safety!)
✨ Fitness step - like the one used in Transform :20, this step will work your body to its full potential!
✨ Core ball - an inflatable, non-weighted ball to help take your workouts to the next level!
✨ Dumbbells - you’ll want a set of light, medium, and heavy weights.
What is the nutrition plan like?
All 9 Week Control Freak Challenge and Completion Packs include BOTH UPF and 2B Mindset - our premium nutrition plans, so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing!
What support will I have?
I cannot wait to start this test group with you! Our New Year’s groups are always filled with SO much energy, fun and camaraderie- it is the BEST way to start 2021! My groups are on our own app, so you don’t get distracted by social media- plus you can track your workouts and progress right in the app!
Each week I will upload new meal plans and each day we will check in with each other, motivate and inspire! It is a great place to answer questions, brainstorm and just enjoy the community!
What packages are there?
For New Customers:
For Existing BOD Members:
I definitely recommend the Deluxe Challenge Pack- Autumn is known for having amazing and effective workouts- so having Energize to power through and Recover so you can move the next day will be key!
My favorite add ons:
Anything else I need to know?!
📋A step is not included in the package, but is required! I know a lot of you have them from previous programs! If you need one, they will be 15% off PLUS free shipping with your 9 Week Control Freak package! Or you can grab one from Amazon!
📋The equipment is needed starting day 1!
📋Prices are a little different than normal packages because of all the new equipment! You will be seeing the control track, etc in other upcoming programs as well! Just make sure that you are paying attention to pricing!
📋We are doing everything possible to get shipments out ASAP, but with the state of the world and holiday shopping, there can be delays- make sure to order ASAP to ensure you have everything ready to go for January 4th!
I am so excited to do this program with you! Make sure that you have filled out this form to be kept up to date! I will be sending out the order form so you can get on my VIP list!
Look, I know this time of year is one of the busiest… so, I will get right to it! I am opening spots up in my virtual wellness community and you’re invited! Our upcoming support + accountability group’s theme is Next Level November Fit Club! You’ll get access to hundreds of workouts, healthy recipes for the holidays, injury prevention tips, and the motivation you need on a daily basis to reach your goals and take things to the next level.
Yes, we’re getting into the holiday spirit and facing the last couple of months of a wild year - but it’s not over yet! You don’t have to wait for 2021 to start your resolutions; you can take your life to that next level right now! I’d love to help you reach your goals, so reply to this email and let’s end 2020 on a high note together!
The benefits of practicing gratitude are countless... And, it doesn’t have to just be reserved for special occasions like Thanksgiving!
Whether you jot down a couple of things daily in a gratitude journal or just take a moment each morning to acknowledge all that you have, a simple practice can truly transform your life. Here are 4 scientifically-proven benefits of gratitude:
Will you hit reply and tell me 1 thing you are grateful for? Let’s spread positivity and thankfulness!
Peppermint Mocha is Coming November 2nd
It is the most wonderful time of the year! Peppermint Mocha time! ☃️
Peppermint Mocha launched last year and quickly became a favorite! If you aren’t a coffee lover, don’t worry - the coffee flavor is not strong at all! (If you are a coffee lover you can always add cold brew or Cafe Latte Shakeology to make it more prominent!)
The peppermint flavor just reminds me of the holiday season and I love it so much!
Here are the basics:
- You’ll be able to get your hands on it November 2nd… but only while supplies last! And trust me, it will sell out!
- Available in the US and Canada
- Limit of 5 boxes per order and 20 boxes per account - it is flat rate shipping, so buy 1 box or buy 5... same shipping cost!
- Plant-based protein (which means it’s vegan!)
- 14 Single Serve Packets (this is not available in challenge packs or any other subscriptions!)
- $74.95 Customer Price, $56.21 Coach Price (want in on this amazing discount?! Let me know and I can get you set up!)
Anyone who orders will receive two recipe PDFs from me - one with Peppermint Mocha recipes (shakes and snacks!) and another with Shakeo Sweet Treats - so you can use the Shakeology you already have for some seriously delicious goodies!
Interested? Fill out this quick form and I will put you on my VIP list (because like I said, it’s not going to last long)! Here come the holidays! ☃️
In the meantime… here is a healthier peppermint mocha recipe to tide you over!
- ½ cup unsweetened almond milk
- 2 tbsp unsweetened cocoa powder
- ½ tsp raw honey
- ¼ tsp pure peppermint extract
- 1 cup freshly brewed black coffee
1. Bring almond milk, cocoa powder, and honey to a boil in a medium pot over medium heat, stirring occasionally.
2. Remove from heat and mix vigorously with a whisk until frothy.
3. Pour coffee into a large serving mug and top with milk mixture… and enjoy!
Just a wife, mom and teacher sharing her fitness journey with the world!