Be Ready for 2026!
Next Class Starts January 12th!
>>Limited Time Offer 20% Discount<<
Fit & Fierce Beyond 45:
Empower, Sculpt, & Thrive
A 10 week group transformation blueprint for women 45 and over who want to build lean muscle, decrease body fat, and improve bone strength & density.
Gain up to 4 lbs of muscle using a structured progressive training plan
Sustainable fat loss without crash diets and extreme restrictions
Get rid of the midlife belly fat for GOOD with the right combination of foods and fat burning exercises
Tone & tighten your core, legs, and arms
Support hormone health through my 3M system so that you can have a healthy metabolism and limitless energy
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 ~
"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 over a thousand women over the past fourteen 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.
My legs and arms were flabby, my butt was flat, and I was getting the dreaded menopause pooch in my belly. 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 my first meal and workout 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.
Fast forward to today. At age sixty-four, I am 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:
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
MUSCLE
I will be giving you the exact exercises to build lean muscle to increase your metabolism and eliminate stubborn body fat
MINDFULNESS
Throughout the 16 weeks I will show you how to stay motivated and what to do when challenges arise.
Here's What You Receive:
Personalized nutrition guidance and macronutrient plan
4 phase intelligently planned training with video demos of each exercise
Bi-weekly Q & A video calls for support
Weekly check ins
Onboarding video call to learn how to navigate the app and track your macronutrients using a nutrition tracker
Macro friendly recipe book
Weekly education modules that are evidence-based and designed to cover nutrition, exercise, and lifestyle
LIMITED TIME OFFER OF 20% OFF
3 monthly payments of $320 per month (Normally $400)
OR
$797.00 paid in full (Normally $997)
Next class starts January 12th! Spots are limited
Here's What You Will Learn:
WEEK 1
Introduction - an overview of the program including your macro and calorie plan and what you can expect over the next 12 weeks. Learn how to use the app to track workouts, nutrition, measurements and progress pics.
WEEK 2
Learn the role of calories in fat loss and how macronutrients affect your body composition goals. Discover the best macro plan for menopause. We also cover the importance of hydration for fat loss.
WEEK 3
Learn how menopause affects your body composition, muscle, and bone strength. Begin incorporating exercises and nutrition strategies specifically for increasing muscle, strength, power, and bone density.
WEEK 4
The physiology of sleep and how sleep is affected by perimenopausal and menopausal hormonal shifts. Learn why sleep is the foundation for weight maintenance, insulin sensitivity, and building muscle
WEEK 5
We focus on the role of hormones in your health, bone density, and body composition. We discuss hormone therapies and how to navigate your healthcare in menopause. Make informed decisions about your body
WEEK 6
This week we look at the negative effects of extreme dieting and low energy availability (RED-S). We cover the pros and cons of different diets and discuss which supplements are effective and if they aid with muscle and fat loss
WEEK 7
The discussion moves back to bone health. This week we dive deep into the three aspects of bone strength and how to improve each one as well as how to test bone health
WEEK 8
The effects of digestive health on weight loss including how hormonal changes affect the gut microbiome and ways you can improve digestive health
WEEK 9
Stress - Why perimenopausal and menopausal women are more vulnerable to stress and how it contributes to cravings, belly fat, and overall metabolic health
WEEK 10
This final week wraps up with a discussion on what to do if you hit a fat loss plateau, when to reverse diet, and how much is due to hormones
Build lean muscle
Improve bone health
Lose body fat and up to 6 inches from your waistline and hips
Eliminate stubborn belly fat and abdominal bloating
Increase strength and power
Support hormone health with exercise, nutrition, and lifestyle
Experience increased energy and better sleep
Learn ways to manage stress and combat cravings
Fit & Fierce is for you if...
You are a woman 45 and above who wants to build lean muscle and be stronger
You are in perimenopause or menopause and seeing unwanted changes in your body
You have up to 40 lbs to lose
You want to maintain weight but improve body composition (less body fat and more muscle definition)
You are tired of quick fixes and are ready to commit for sustainable results
You are motivated to change and ready to learn new lifestyle habits
Fit & Fierce is not for you if...
You have more than 40 pounds to lose
You do not have the time to prepare nutritious meals and don't want to cook
You eat out every day or go through fast food lines
You have numerous complex and physical limitations that prevent you from doing a strength training program
You complain, make excuses, and have a negative mindset
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
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.
