Client Application

We're excited to Fire up your metabolism, Ignite fat loss and have you Thriving again!

Fill out this quick application to see if you're a good fit for our 1:1 Coaching program.

Takes about 5 minutes.

If you’re feeling stuck, eating healthy, working out, and still not seeing results,

you’re exactly where you need to be.

Fit AF is designed specifically for women in their 50s who want to

strip fat, build muscle, and feel confident in their bodies again.

If you're serious about changing your body and your habits over the next 90 days,

fill out the an application.

Watch this first

In this quick video I explain how the program works and what I look for when accepting new clients.

This will help you decide if this is the right next step for you.

What you Get:

📋 Personalized Strength Training

You’ll get a simple, structured strength training plan designed specifically for women in menopause. Most clients train 3 to 4 days per week for about 35 to 45 minutes. The goal isn’t more workouts, it’s better workouts that build muscle, improve body composition, and support fat loss.

📊 Macro Nutrition Method

We strategically move through different phases based on your biofeedback and long-term goals. The phases work synergistically to keep your body healthy and responsive - meaning quicker fat loss + muscle growth.

📱 Direct Support When You Need It

You won’t be left trying to figure things out on your own. If questions come up about food, workouts, travel, weekends, or anything else, you have direct access for guidance so you can stay on track.

🧍‍♀️ A Whole Body Coaching Approach

Fat loss in midlife isn’t just about calories. Stress, sleep, recovery, digestion, and daily habits all influence results. We look at the full picture so your plan supports your metabolism, energy, and overall health.

🍽️ Personalized Nutrition Strategy

Instead of guessing what to eat or bouncing between diets, we build a nutrition plan based on your metabolism, lifestyle, and goals. This includes clear calorie and protein targets, simple macro guidance, and real food strategies that help you fuel your body properly without feeling restricted.

🎯 Weekly Coaching Check-Ins

Every week you’ll check in with your progress so we can review your nutrition, training, and results. Based on what’s happening, adjustments are made so you always know what to focus on next instead of wondering if what you're doing is working.

📈 Workout Form Review and

Training Feedback

If you want feedback on your lifts, you can submit videos so we can dial in your form and help you train more effectively. Small adjustments often make a huge difference in how your body changes.

🗓️ Long Term Planning

Every month you will meet with me personally. We will step back and review your progress and goals. Whether that’s fat loss, improving body composition, or maintaining your results, you’ll always have a clear plan instead of drifting back into old habits.

What Makes Fit AF After Fifty Different?

Most women over 50 think they just need to eat less and exercise more.

In reality, that’s exactly what keeps them stuck.

The Fit AF After Fifty system focuses on rebuilding metabolism, building muscle, and using strategic fat loss phases so your body actually responds again.

1. A Strategic Phase Based Nutrition System

Instead of staying stuck in dieting mode all year, we move through specific phases depending on what your body needs.

This keeps your metabolism responsive and prevents the constant cycle of under-eating and stalled results.

The three phases work together to improve body composition while protecting your metabolism long term.

2. Smarter Strength Training for Women Over 50

Most women think they just need to lose weight.

What they actually need is more muscle.

Muscle is what gives your body shape, improves metabolism, and makes fat loss easier.

Inside Fit AF After Fifty you'll follow structured strength training designed specifically for women in midlife, typically 3 to 4 sessions per week lasting about 35 to 45 minutes.

The goal isn't more workouts.

It's better training that produces real body composition changes.

3. A Proven System That Produces Results

At the end of the day, results matter.

Women inside Fit AF After Fifty consistently report:

losing stubborn belly fat
dropping inches around their waist
eating more without gaining weight
building strength and confidence again

We’re not guessing.

We’re following a structured system that has helped hundreds of women over 50 change their bodies and maintain their results.

Client Application

We're excited to Fire up your metabolism, Ignite fat loss and have you Thriving again!

Fill out this quick application to see if you're a good fit for our 1:1 Coaching program.

Takes about 5 minutes.

Meet The Team

Kathy Cote

Founder | Coach

Megan Hart

Coach

FAQ

Is this program only for women who are already fit?

Not at all.

Most women who join Fit AF After Fifty feel stuck. They’ve been working out, trying to eat healthy, and nothing seems to be changing.

Whether you’re new to strength training or have been exercising for years, the program is built around your current starting point.

I’m over 50. Can my body actually change at this stage?

Yes.

Many women assume their body just stops responding after 50, but that’s not true.

What usually stops working is the approach. Eating less and doing more cardio often leads to stalled metabolism and poor body composition.

When you focus on proper fueling, strength training, and strategic fat loss phases, your body can absolutely change.

Do I need to follow a strict diet?

No.

The goal of this program is not to eliminate foods or live on salads.

You’ll learn how to balance calories, protein, carbs, and fats so you can fuel your body properly while still enjoying normal life, including restaurants, vacations, and social events.

Do I have to track macros forever?

Tracking is simply a tool we use to create awareness and structure.

Many women eventually move toward a more flexible, intuitive way of eating once they understand how to fuel their body properly.

The goal is long-term sustainability, not tracking forever.

What if I’ve been eating very low calories for years?

This is extremely common.

Many women come into the program stuck eating 1,200–1,400 calories and wondering why nothing is changing.

Often the first step is rebuilding your metabolic foundation so your body starts responding again.

Ironically, many clients begin seeing results once they start eating enough.

Do I need a gym membership?

No.

Many clients train at home using dumbbells and resistance bands.

Others prefer the gym.

Your strength training plan is built around whatever equipment you have access to.

How much time do the workouts take?

Most clients train 3–4 days per week for about 35–45 minutes.

The focus is efficient strength training that builds muscle and improves body composition, not long cardio sessions.

Can I still enjoy things like wine, vacations, and restaurants?

Yes.

This program is designed for real life.

You’ll learn how to navigate social events, travel, and weekends without constantly feeling like you’re starting over.

How quickly will I see results?

Most women start noticing improvements in energy, cravings, and consistency within the first few weeks.

Visible changes in body composition typically happen over the first 4 weeks as muscle increases and body fat decreases.

The goal isn’t a crash diet. It’s sustainable change.

What happens after I submit the application?

Once you submit your application, you'll be directed to my calendar to book an appointment. We will discuss your goals and outline the best next steps. and decide together if FitAF looks like a good match for you.

Who is the ideal client for this program?

Fit AF After Fifty is best suited for women who:

• are tired of starting over with diets
• want to improve body composition, not just lose weight
• are ready to follow a structured plan
• want to feel strong, confident, and energized again