Be Ready for 2026!
Next Class Starts January 19th!
Lose Fat, Build Strength, Move Better — So You Wear What Fits and Do What Matters
Fit & Fierce Beyond 50
Develop measurable strength and mobility while reducing stubborn body fat and adding muscle — so walking, stairs, lifting, and daily movement feel easier, and your clothes fit the way you want again
In 12 weeks you can —
Lose up to 5–12 lbs through sustainable nutrition
Gain as much as 3–7 lbs of muscle (with consistent, progressive training)
Reduce the waist by up to 3 inches - tops, jeans, and dresses fit more comfortably
Noticeably easier daily movement — bending, reaching, stairs, and getting up
Walking distance or time increased 15–25% without stopping to rest
Strength increases of 10–40% in major movement patterns (hinge, squat, press, row)
Improved balance and stability that make curbs, steps, and uneven ground feel safer
Reduced 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 ~
What You Receive:
1. Progressive Strength Training (3 to 4xs per week)
Structured workouts 3x/week
Joint-friendly progressions for knees, hips, shoulders
Load, rep, and tempo guidance for weekly increases
Demonstration videos for every workout pattern
2. Sustainable Nutrition for Fat Loss & Muscle Gain
Protein targets + simple meal structure
Sustainable adjustments that work with travel, holidays, social life
Optional tracking for precision; non-tracking method available for simplicity
3. Mobility & Joint-Friendly Movement
Short sessions that fit your schedule
Movement patterns chosen for daily demands: bending, reaching, stairs, walking
Balance drills to reduce fall risk and improve stability
4. Progress Tracking Scorecard
Inches (waist, hips, upper arm, thigh)
Strength (weight lifted, reps performed)
Walking distance/time
Balance duration
Stiffness score (simple daily 1–5 check-in)
Clothing fit changes
5. Weekly Support & Structure
Direct feedback on training, nutrition, and weekly goals
Troubleshooting during travel, low-energy weeks, or joint flare-ups
Guidance to prevent stalls and maintain momentum
Private Community + Group Momentum
6. Real-Life Fat Loss Strategies
Portion guidance that doesn’t require weighing everything
Restaurant and travel strategies
Weekends and holidays without undoing progress
It’s not about going back — it’s about moving forward with strength you can measure and use.
This is How I Help Women
Using my 3M Method:
MACROS
We will be diving deep into nutrition and lifestyle habits for hormone health so that you can begin losing body fat and supporting muscle development
MUSCLE
I will be giving you the exact strength training exercises to build muscle, increase your metabolism, and eliminate stubborn body fat
MINDFULNESS
Throughout the 12 weeks, I will help you break through physical and mental plateaus, foster personal motivation, and build mental resilience.
"I created the Fit and Fierce program because I know
what it’s like to see your body change in
menopause. What you did in your twenties and
thirties for muscle definition and fat loss, no longer works."
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, decrease body fat, and improve body composition.
I’m the author of Finding Purpose in the Pause: Your Guide to Thriving in Menopause and Beyond, the creator of the Fit and Fierce program for women over 45, and the host of the Forever Fit with Carol Covino podcast.
When I was in my late forties, I was a nationally ranked distance runner. I was convinced cardio was the key for having a great body. But the more I ran, the worse I looked.
I wore cover ups and baggy t-shirts and the pool because I felt self-conscious in my bathing suit. to 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 midlife women experience the same results. So I set out to learn everything I could about menopause exercise and nutrition.
Today I am sixty-four and even more committed to helping women over 45 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.
Here are some of the results you can expect working with me:
Here are some of the results you can expect working with me:
Fit & Fierce Is Valued At $9997.00
Meal Plan & Personalized Macros + Macro Friendly Recipe Book: $1,000 for a 12 week plan with support
4-phase intelligently planned training with video demos of each exercise Up to $5,000 for personal training sessions for 10 weeks
Bi-weekly Q & A video calls for support $1,000 for 5 hours of coaching with a nationally certified Functional Medicine Health Coach
Weekly check-ins $1,000 to receive weekly video feedback on nutrition, exercise, and lifestyle
Bone Strength Exercise Protocol $600-$1200 for a bone health exercise specialist program
Brain Boosting Habits - for improved cognition $197 to $597 for brain & cognition programs
Onboarding video call to help you set clear goals and learn how to navigate the app $200 for 60 minutes of my one-on-one support
But Your Price Is Only
$199 followed by 5 payments of $199
OR
$399 followed by 2 payments of $399
OR
Pay in full & Save: $997
Next class starts January 19th! Spots are limited
Fit & Fierce is for you if...
You are a woman 50 and above who wants to build 3–7 lbs of lean muscle to support metabolism and shape
You want to increase strength so lifting, stairs, and daily tasks feel easier
You want to reduce 1–3 inches around the waist and wear clothing that fits comfortably again
You want less stiffness and to improve balance
You are tired of quick fixes and are ready to commit to sustainable results
You are a person who takes action and is ready to learn new lifestyle habits
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, movement limitations, or recovery needs
What I’ll be expecting from you and what you can expect from me:
Once you join Fit and Fierce you will complete a brief health questionnaire which helps me learn more about you
You will receive an exclusive invitation to my app where your workouts, nutrition protocol, goals, and daily habits will be right at your fingertips. The app records your workouts, tracks your progress, and awards badges each time a milestone is reached
This program requires you to be consistent, dedicated, motivated, and to have a positive mindset. I will be with you every step of the way
Are You Ready To -
Lose up to 12 lbs of body fat
Reduce your waistline by as much as 3 inches
Have better mobility
Build strength that supports your daily life for years to come
Fit comfortably into your clothes
Be strong enough to remain independent throughout your lifetime
Improve bone health
I have injuries and physical limitations, can I do this program?
If you have numerous physical limitations, I suggest that you do not sign up for Fit & Fierce. 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?
Yes. There is a 14 day money back guarantee. If after 14 days you decide the program is not for you, you will receive a full refund.
Do you have a monthly payment plan?
Yes I do. At checkout, you can choose a 3 pay option.
What is the time commitment for this?
Workouts are 40-45 minutes, 4 times per week. Weekly educational videos are under ten minutes. You will need to plan and prepare 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.
What if I have another question?
You can contact me at [email protected] with any questions.
