The Fit & Fierce Beyond 50 Club
An Exclusive Membership For Women Who Want To Age Powerfully
Build Strength, Move Better — So You Can Wear What Fits and Do What Matters
Tell me if any of these sound familiar
You are a woman over 50, 60 and beyond who wants to gain strength and live with purpose
You've tried all the diets and workout plans and are tired of fitness trends and gimmicks. You want a plan that actually works
You're not interested in being skinny or making yourself weak and small
You want energy so you can continue to do the things you enjoy
You want strong bones
You want to share this journey with other like-minded women
I created the Fit and Fierce Club because I didn't want to accept
society's expectation that women grow weaker with age. I
understand the challenges that come after menopause
and am committed to helping women transition into this exciting
chapter of their life with strength and purpose
Hi, I’m your coach, Carol Covino.
Hi! I’m Carol Covino and I’ve worked with hundreds of women over the past fifteen years - helping them to increase muscle and strength so they can live fully and with purpose.
I’m a certified Functional Medicine Health Coach, Menopause Fitness Specialist, personal trainer, and the author of Finding Purpose in the Pause: Your Guide to Thriving in Menopause and Beyond.
When I was in my late forties, I wore cover-ups and baggy t-shirts at the pool because I felt self-conscious in my bathing suit. My legs and arms were flabby, my butt was flat, and I had belly. fat I knew I needed to do something, but I had no clue where to turn for help.
I understood that nutrition was a key piece. So I hired a coach who gave me a meal and training plan. In a few short months, my body improved, and I did my first bikini bodybuilding show at age 51.
I was so excited that I wanted to help other 50+ women experience the same results. So I set out to learn everything I could about menopause, exercise, and nutrition.
Today I am turning sixty-five and even more committed to helping women over 50 remain strong and independent in the second half of life. I created the Fit and Fierce program to educate women on how to support their metabolism and hormone health through nutrition, exercise, lifestyle so they can age powerfully.
In Fit & Fierce you can expect to—
Increase strength by 10–40% in major movement patterns (hinge, squat, press, row)
Improve bone health
Notice visible muscle definition in your arms and legs if you are consistent with strength training and nutrition
Have noticeably easier daily movement — bending, reaching, stairs, and getting up
Improve balance and core strength making everything from tennis and hiking to curbs and uneven ground feel easier
Reduce stiffness when getting out of bed or up from a chair
I Gained Confidence
"I kept thinking am I worth it. I was binging and starving, eating 1200 calories. I don't do that anymore. I've seen results already in a very short time...and gained the confidence I was lacking, not just physically but mentally. "
~ Lorraine Chavez ~
It Really Works
""Really learning about this stage in life has been huge.
We are different. We aren’t men. We aren’t in our 20s
and 30s. So learning how to exercise again and how to
eat has been really beneficial."
~ Diana Cates ~
Here are some of the results you can expect working with me:
HERE'S HOW WE'LL GET LASTING RESULTS -
Using My 3M Framework:
THE MACRONUTRIENT METHOD
We will be using the Macro Method to support a healthy weight and body fat percentage. Both a tracking and a non-tracking option will be introduced.
THE METABOLIC METHOD
The Metabolic Method of training gives you the exact exercises needed to build the foundation for strength, mobility, balance, and metabolism
THE MINDFUL MOVEMENT METHOD
The Mindful Movement Method will help you to break through physical and mental plateaus while build mental resilience, a key to longevity
What’s Included in Fit & Fierce
Each month you will receive a personalized strength training plan in my app. No two women are doing the same workouts. Your exercise will be based on your time schedule, preferences, fitness level, and access to home or gym equipment. Modifications are provided as needed.
You’ll follow an intelligently designed, progressive training system that evolves with you.
structured phases that build on one another each month
strength training that supports vitality and independence
balance and mobility work integrated (not an afterthought)
clear video demonstrations for every exercise
Personalized macronutrient protocol based on your unique goals. This is updated as needed within the app.
app connection to MyFitnessPal so that you can share your food logs with me and receive ongoing feedback in monthly check ins
option for those who do not want to track
Monthly Live Coaching Calls
monthly training focused on exercise, health, nutrition, bone strength, lifestyle habits, and mindset
live coaching with me to answer your specific questions
guidance to keep you moving forward when life gets busy
Monthly Recorded Video Check-Ins
for progress and accountability
stay motivated and keep the momentum going
feedback so small issues don’t become stalls
In App Messaging With Me - Stay Connected Between Calls and Check-Ins
Monthly Fun Challenges
Here are some of the results you can expect working with me:
Fit & Fierce is for you if...
You are a woman between 50 and 70
You want to increase muscle definition and strength
You are tired of trendy diets and of starving yourself
You want to improve bone density
You are a person who doesn't sit on the sidelines. You take action.
You are committed to your health and fitness for a lifetime.
Fit & Fierce is not for you if...
You do not want to lift weights
You want to train only once in a while and still expect measurable results
You won't take the time to prepare nutritious meals and prefer to eat fast food
You have numerous complex and physical limitations that prevent you from doing a strength training program
You want a program that ignores joint pain, mobility, strength, or recovery needs
You want to follow the latest trendy diet or exercise plan
FAQ
I have injuries and physical limitations, can I do this program?
If you have numerous physical limitations, Fit & Fierce will not be appropriate for you. This program requires the ability to strength train a minimum of 3 days per week and a commitment to daily movement.
I’m in my sixties. Will this work for me?
YES ABSOLUTELY! The founder, Carol Covino, is in her 60s and is an expert in female metabolism. She understands the unique nutritional and exercise needs of post menopausal women and has designed this program to address the challenges women face at 40, 50, 60, and beyond.
I don’t have a gym membership. Can I do this program?
Yes we will provide you a home version. However, you will need to have or purchase some basic pieces of equipment such as various bands and a dumbbell set in different weights (example: a set of 5, 10, 15, and 20 lb dumbbells).
Also, it is important to understand that it is difficult to build muscle with limited equipment. You can start with this. However, in order to progress you will need to invest in additional equipment or join a gym.
I don’t want to meal prep. Can I do this program?
Preparation and planning is a major part of Fit & Fierce. Without meal prep, it will be difficult for you to succeed. For this reason, I ask that you only join if you are willing to plan and prepare meals.
I eat out almost every meal and mostly fast food. Can I do this program?
Please do not sign up for Fit & Fierce if this is your lifestyle. Your eating does not need to be perfect. However, in my experience this habit completely derails any results.
How is the program delivered?
Fit & Fierce is a digital program delivered in two parts. First, you will have access to an online course inside my website which walks you through basic lifestyle habits and changes. Second, your exercise and nutrition protocol will be available inside the Trainerize app. The app also tracks your progress. In addition there will be regular group video calls to answer questions.
Oh no! I’m not tech savvy! Can I still do this?
Yes you can. However, the program is entirely virtual and requires some basic knowledge and a mobile device for the app. The app is simple to use and our meetings are on Zoom. However, if you know that you have absolutely no tech knowledge, this may not be the best fit for you.
Is the program refundable?
I do not offer refunds. However, you may cancel at any time.
What is the time commitment for this?
You choose your time commitment. Workouts are 25-45 minutes, based on your preference. You choose a 3, 4, or 5 day schedule. For the best results, you should plan on preparing your meals. You also must be committed to moving as much as possible during the day. This is not formal exercise but movement such as walking the dog or taking the stairs. Those who move more throughout the day tend to see better results.
I’m a beginner, can I do this?
Yes! The workouts are personalized to your fitness level. However, if you have numerous and complex physical limitations, this program is not the best fit for you. If you need help with form, you can record a video of yourself doing the exercise and I will give you a detailed form assessment.
What if I have another question?
You can contact me at [email protected] with any questions.
