The Fit & Fierce Over 50 Program

A 12 week group coaching experience for women nearing 50 and above who want to lose body fat and build lean toned muscle.

  • Lose up to 20 lbs of body fat with a nutrition plan that actually supports your unique female metabolism
  • Get rid of the menopausal 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
  • Balance hormones naturally through my 3M system so that you can have a healthy metabolism and limitless energy
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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 50, 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:

I bought this gorgeous rhinestone sweater FOURTEEN years ago! This week I found it and I had never fit into it before and it just slipped on like butter. I am SO incredibly grateful that I finally found what works for me (prioritizing sleep, lowering my stress, minimal cardio, weightlifting and getting enough protein). I have never been so fit and toned in my life! Thanks to my coaches Carol and Teresa - I am looking forward to wearing a bikini this summer! #thisis49 #fitandfifty #fitnessmotivation

I finally had the courage to wear a bikini in Mexico ladies... it has taken me years to love myself!

I am absolutely loving my body and can't wait for my future changes with you!!

I didn't really know what to expect. I've never been a part of any program before, but I really feel like these coaches have a genuine heart for us and really want us to succeed. My husband and I work out regularly together but the changes I have made with this program are kicking my butt... in a good way!

Thank you ❤️ It is great to see so much progress. The best part is that it doesn't feel hard. I am enjoying the exercise and really love what I am eating. 

I did measurements and weigh-in today! Happy to report 1" loss around my hips, 1/2" around my waist and 2.8 lbs! I am definitely feeling it as well. My pants are loose! 

Love our little girl hang. You gals are so positive and encouraging!

Love our little girl hang. You gals are so positive and encouraging!

Using my 3M Method:

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We will be diving deep into nutrition and lifestyle habits for hormone health so that you can begin losing body fat

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I will be giving you the exact exercises to build lean muscle to increase your metabolism and eliminate stubborn body fat

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Throughout the 12 weeks I will show you how to stay motivated and what to do when challenges arise. 

Here's What You Receive:

Personalized nutrition protocol so you can lose body fat $500
Detailed food and supplement list so you never have to guess which foods are right for your goals $97
3 phase personal home or gym workout plan so you have the exact training plan to tone and sculpt your body $600
Video demos of each and every exercise delivered in my app so that you know the proper form and exactly how to do the exercise $300
Detailed check-ins delivered in video form so that you remain accountable and continue to progress $1200
Specific lifestyle habits for hormone health so that you can get rid of stubborn belly fat and have more energy $450
1:1 Zoom calls with me to answer your questions and provide support $3000
Direct text access to me during business hours so that you can have your questions answered. $1050
Weekly training and homework so that you learn how to create a sustainable healthy lifestyle $1000

This program is valued at $8,197 but you can start today for as little as $240.

  • 12 week custom training plan
  • Custom nutrition protocol
  • Weekly educational video content
  • Text support during business hours
  • 2 check-ins per month with detailed video feedback
  • One 1:1 Laser Coaching Call with me per month to answer questions and provide guidance

$1,200 paid in full or
3 payments of $480

Spots are limited to keep 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 - What each macro group does for hormone balance and how to determine the right amount of protein, carbs, and fats for your body. 

Week 3

How meal timing can help you balance your hormones and lose body fat.

Week 4

Implementation Week. This week we will take everything we have learned thus far and continue to implement the lifestyle changes.

Week 5

How to improve sleep to maximize fat loss, improve brain health, and reduce cravings.

Week 6

A detox plan to prevent your body from storing toxins in the fat cells, a reason many women regain the weight.

Week 7

Fine tuning your exercise routine for hormone balance, weight maintenance, longevity, and health span.

Week 8

Implementation Week. This week we will take everything we have learned thus far and continue to implement the lifestyle changes.

Week 9

Ways you can reduce fatigue, avoid burnout, and increase energy.

Week 10

Stay on track with your fitness goals when you travel.

Week 11

The pillars of longevity and how to optimize each one.

Week 12

Putting it all together. We will take everything you have learned and create a plan for future health.

  • You can lose up to 20 pounds of body fat and up to 6 inches from your waistline and hips
  • You can tone your legs, arms, and glutes without spending hours at the gym
  • You will reduce stubborn belly fat and flatten your stomach
  • Increase overall strength
  • Decrease hormonal symptoms such as mood swings, irritability, and hot flashes with lifestyle habits
  • Experience increased energy and better sleep
  • Reduce stress
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How do you know if the fit & fierce program right for you

Who Fit & Fierce is for...

  • You are a woman 40, 50, and above who is struggling to lose body fat
  • You are in perimenopause or menopause and seeing unwanted changes in your body
  • You want to build lean, toned muscle
  • You are tired of quick fixes and are ready to commit to the long game for sustainable results
  • You’re willing to learn and are ready to change some lifestyle habits
  • You have tried other programs in the past and either regained the weight or didn’t see results

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 course.
  • You will complete a brief form 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.
  • Finally, get ready for a life changing experience. I will be with you every step through this exciting 12 week journey. You will be amazed at how your body changes.

Frequently Asked Questions

Are you ready to get started?