Long COVID Symptom Management

More energy, 

Fewer symptoms, 

Better days. 


Discover practical tools that align the nervous system, reduce inflammation, and bring your body systems back into balance — grounded in research and lived experience.

There is no charge for Unit 1 — 

See if this approach is right for you.

Start Unit 1 Here

If you are ready to test the first Unit of the program, Long COVID Symptom Management,
click the button above.

More information is below if you want to read further about our program, us, and our approach.

Our approach
  • Lets you work with your body
  • Is medication-free
  • Lets you make progress from the comfort of home

Long COVID is a complex, multi-system condition. A whole-body approach is needed to manage symptoms.


Sadly, there is no quick or single solution to support Long COVID recovery, but it's possible to make progress with a blend of easy daily actions that only take a few minutes.

The tools you relied on for keeping and staying healthy before Long COVID, like being active and social, no longer have the same impact and may even lead you to feel worse. 

With the right knowledge, guidance, and practical tools, you can support your symptoms to improve function and let you recover.

Our five pillars PEDAL™ pulls together a simple set of evidence-based tools you can use regularly to support symptom management - this is your “cadence” for symptom management. These can be used as complements to other types of care or on their own. They enable your body to develop ways to improve your baseline, regain resilience and reduce the impact symptoms have on your life.

Start Unit 1 Here

Katie and Andrea 


Katie, now recovered from Long COVID, was desperate to find an answer to start to feel more like herself again. She drew on her professional experience as an economist working for over a decade in the health sector, using evidence to improve care for people with complex conditions.
Andrea is a former Biathlete with 2 Olympic golds and 8 World Championship titles. She is also a personal trainer and an expert in supporting performances through improved brain-body connections. 

Together, they founded ThriveNinety to blend their knowledge of performance science and Long COVID lived experience with learning from the latest research. They have developed this understanding into a 5 Pillar approach that is practical, grounded in evidence, and helps reduce Long COVID symptoms.

Where did the name ThriveNinety come from? One day, when Andrea and Katie were talking, Andrea said her goal is to be still skiing past the age of 90. Katie loved that idea, even with the challenges of Long COVID. They looked at each other and decided that had to be the name of the company – ThriveNinety.

Pricing and Program Options
Start Unit 1 Here

Long COVID
Symptom Management Program

Our 12 unit program provides step by step guidance that supports you to develop a personalized "toolkit" for Long COVID symptom management and reduce the impact Long COVID has on your life.   
Each Unit includes:
  • Knowledge on how the body is impacted by Long COVID and what helps with repair & recovery
  • Simple and gentle movements you can use in 3-5 minutes each morning to manage symptoms
  • An accessible guided session to help build a strong foundation for improvement

Designed to support the specific needs of those with Long COVID:

Our Web-based program ensures you can access content at a time and place that works for you. For those of you with severe symptoms that need more help to get started, packages with more 1 to 1 sessions could give you the extra support you need.  

  • Virtual - Web-based, so there is no need for travel or physical exposure to others
  • Structured - an approach that builds capability one step at a time 
  • Personalization - Includes an assessment process to understand abilities, guidance to identify high-impact solutions for you and variations to and tailor elements, where helpful
  • Gentle - Content that is accessible and effective for any ability level
  • Safe - Provide education and tools to help avoid “crashes” or Post Exertional Malaise (PEM)
  • Streamlined - Focused sessions can be done quickly (5-10 minutes) without specialist equipment, at a time that is convenient
  • Impactful - Self assessment tools to understand your starting place and which tools provide the greatest impact for you
  • Support - 1 on 1 meet-ups with Katie and Andrea for individual guidance and to help you implement the program content in a way that is most impactful for you. Monthly or weekly calls are available, depending on your package. 
Pricing and Program Options
Start Unit 1 Here

Why this Program?
Why Now?

We are passionate about sharing knowledge and practical guidance to support people to manage symptoms. We made Unit 1 available at no cost so you can experience and test our approach — we want you to be sure you are using your time and energy well.

Start Unit 1 Here

Control What's in Your Control

How we live, move, eat, and act today reflects how we feel tomorrow, next week and in years from now.

The Long COVID Symptom Management Program is designed to bring back hope and resilience.

It addresses the root causes behind the symptoms that hold life back—offering tools that help you move toward feeling more like yourself again.

A step-by-step program, built with care at every stage. Packed with evidence-based tools, tested and proven by people like you.

People who didn’t feel like themselves anymore
People who were desperate to try something different
People who saw and felt improvements early on in the program

To make it easy to experience the approach yourself, we’ve opened Unit 1—free and without obligation. You can explore the content, try the tools, and see how your body responds. If it resonates, we’d love to support your recovery journey. If not, you’ll know you explored an option and can keep searching.  

Here you can sign up to experience Unit 1

Unit 1 covers foundational content 

  • Paving the first part of your recovery journey
  • Introducing the ThriveNinety approach 
  • Sharing your first tools - easy and ready to use
Start with Unit 1

Sign up today

  • No payment information needed
  • Share your email address to receive login information
  • Start the program

Active recovery is not about quick fixes—it’s about protecting what truly matters for as long as it matters. Having someone in your corner who understands the risks—and how to guide you safely forward—can change everything.

Start with Unit 1

What people say

 “I am so grateful I’ve had the opportunity to connect with Katie and Andrea. They calmly guided me through the steps to take and pointed out things to avoid. I feel very understood and safe in the program, and I felt improvement within the first week. I am so motivated to keep working  one step at a time.”

- Course participant

Long COVID
Symptom Management

Take Control by Addressing Root Causes of Your Symptoms

Take Control by Addressing Root Causes of Your Symptoms

We offer three options on how to walk through the program one step at a time. 

Comprehensive Program

$1197

  • Get started right away
  • Full access to portal content delivered Unit by Unit over the course of 16 weeks
  • Weekly email support
  • E-copy of our nutrition guide Recovery Kitchen Essentials
  • Monthly Zoom call with Katie & Andrea for extra guidance
  • Zoom follow-up session at the end of the 16-week program
Sign up

3 x $337

Payment Plan for our Comprehensive Program

Comprehensive Program +

$2497

  • Everything from the Comprehensive Program
  • Weekly 1-on-1 Zoom call during the first half of the program for extra guidance
  • Monthly Zoom call for the second half of the program
  • Zoom follow-up session at the end of the 16-week program
Sign up

3 x $837

Payment Plan Comprehensive Program +

Premium Program

$3997

  • Everything from the Comprehensive Program
  • Weekly 1-on-1 Zoom call with ThriveNinety for individual guidance throughout the whole program
  • 1 Zoom follow-up session at the end of the 16-week program
Sign up

3 x $1347

Payment plan for our Program with weekly calls

3 x $417

Payment Plan Comprehensive Program

3 x $837

Payment Plan Comprehensive +

3 x $ 1347

Payment plan Premium Program

Not Sure? 

Test out Unit 1

Start Unit 1 at No Cost
Payment Plan for weekly 1:1 support for the first half of program
Pricing and Program Options
Start Unit 1 Here

Free Bonus*

Diet is one pillar of the PEDAL™ approach. By signing up for the Long COVID Symptom Management. Included in the program is an e-copy of our first edition book on an anti-inflammatory diet and recipes. A hard copy of Recovery Kitchen Essentials can be purchased here.

In this book, Katie and Andrea summarize findings and distill information into accessible nutrition tips and recipes that everyone can incorporate into their day. The simple and delicious recipes are designed to support people impacted by Long COVID to feel better. This advice is focused on reducing inflammation, boosting the immune system and improving gut health. The book includes tools and options that let people eat well, while managing Long COVID symptoms that include fatigue and reduced energy levels. It can help everyone perform at their best - letting people share delicious meals with family and close friends while supporting everyone to feel more alert, help their bodies work better and have more energy. 

*Bonus will be provided with Unit 5

Start Unit 1 Here

Still not sure?
Book a Free Assessment Call

  • Understand your current symptoms and challenges
  • Identify where you are in your recovery journey
  • See if ThriveNinety programs are right for you
  • Ensure you’re connected to support that feels right for you
  • No Commitment Required: This is about empowering you to make informed decisions.        
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