Fit & Fierce Beyond 45: Empower, Sculpt, & Thrive
A 16 week transformation for women 45 and over who want to build lean muscle and decrease body fat.
Lose up to 20 lbs of body fat with a nutrition plan that actually supports your unique female metabolism
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
Gain lean muscle at any age
Support hormone health naturally 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
perimenopause and menopause. What you did in your
twenties and thirties for fat loss, no longer works.
Muscle tone and the waistline disappear."
Hi, I’m your coach Carol Covino.
Hi! I’m Carol Covino and I’ve worked with over a thousand women in the past decade to help them lose weight, reduce belly fat, and increase muscle.
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 exercise and nutrition.
Fast forward to today. I am in my sixties, and have a better body than I did at age 30.
I’ve created the Fit and Fierce program to educate women on how to have healthy hormones through lifestyle so they can lose weight for good, reduce belly fat, increase lean muscle, and live their fullest life.
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:
THIS PROGRAM IS VALUED AT $10,100
16 week custom training plan
Personalized nutrition protocol
Weekly educational video content
Text support during business hours
2 check-ins per month with detailed video feedback and next steps for success
8 1:1 laser coaching calls with me to answer questions and provide guidance
Your investment is only
$1,600 paid in full or
4 payments of $480
Spots are limited to ensure the quality of the program.
Here's What You Will Learn:
WEEK 1
Understanding your hormones and how to choose the right foods to reduce belly fat and improve body composition (more lean muscle and less body fat).
WEEK 2
Macros 101 - The importance of protein for building muscle, decreasing body fat, and increasing the metabolism. How much protein you need and what are the best sources?
WEEK 3
Macros 101 - The 7 functions of healthy dietary fats in the body. We will look at the types of fats and how many you should be consuming per day.
WEEK 4
Macros 101 - The role of carbohydrates for energy support and the control of blood glucose. We will explore whether or not carbs are essential for our bodies and how many we should consume per day.
WEEK 5
Sleep 101 - The physiology of sleep and how sleep is effected by perimenopausal and menopausal hormonal shifts. Why sleep is the foundation for weight maintenance, insulin sensitivity, and building muscle.
WEEK 6
Sleep 101 - How to optimize and track the quality of your sleep
WEEK 7
Energy 101 - Why women have low energy in perimenopause and menopause and one simple habit that will increase energy and lower the effects of cortisol
WEEK 8
Energy 101 - The 7 steps to boost energy levels and how to get more energy out of your day.
WEEK 9
Stress Management 101 - Why perimenopausal and menopausal women are more vulnerable to stress and how it contributes to belly fat.
WEEK 10
Stress Management 101 - Practical ways to track and manage daily stress.
WEEK 11
Stress Management 101 - How past trauma affects our current stress levels and why it can make it more difficult to manage weight.
WEEK 12
Stress Management 101 - Resources for dealing with past trauma.
WEEK 13
Digestive Health 101 - How midlife hormonal changes affect the gut microbiome.
WEEK 14
Digestive Health 101 - How to improve digestive health in perimenopause and menopause.
WEEK 15
Micronutrients 101 - Why focusing on macros alone can cause micronutrient deficiencies that affect hormonal balance, sleep, energy, and digestion.
WEEK 16
Micronutrients 101 - How to correct and identify micronutrient deficiencies to optimize health.
Build lean muscle
Lose up to 20 pounds of body fat and up to 6 inches from your waistline and hips
Eliminate stubborn belly fat and abdominal bloating
Increase strength and improve bone density
Decrease hormonal symptoms such as mood swings, irritability, and hot flashes with lifestyle habits
Experience increased energy and better sleep
Learn ways to manage stress
Fit & Fierce is for you if...
You are a woman 45 and above who wants to build lean muscle and be fit and healthy at every stage of life
You are in perimenopause or menopause and seeing unwanted changes in your body
You have up to 30 lbs to lose or want to reduce body fat and get toned
You are tired of quick fixes and are ready to commit to the long game for sustainable results
You are motivated to change and ready to learn some lifestyle habits
You are motivated to change and ready to learn
Fit & Fierce is not for you if...
You have more than 30 pounds to lose
You do not have the time to prepare nutritious meals
You regularly eat fast food or mostly ultra processed junk food
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 have immediate access to the online course inside my website. Each week a module is released with a short video and pdf guides. The content in this course will support you throughout the 16 weeks and help you to maximize your results.
You will complete a brief health questionnaire which helps me develop your custom plan.
You will also 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.
Please allow 2 to 3 business days for the program to be built.
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.
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 4 pay.
What is the time commitment for this?
I work with your current lifestyle and schedule to provide a plan that is easy to implement with simple nutrition strategies and short, effective workouts.
However, you must have the time to implement the training plan and prepare meals. You also must be committed to moving as much as possible during the day. Those who have higher step counts 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.
If you are ready to get started, book a free call with me to see if this program is a good fit for you.
Forever Fit Podcast
Join Carol Covino as she educates, inspires, and motivates you along your forever fit journey.
