Fit and Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type

Fit and Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type

• ISBN13: 9780471739036
• Condition: New
• Notes: BRAND NEW FROM PUBLISHER! 100% Satisfaction Guarantee. Tracking provided on most orders. Buy with Confidence! Millions of books sold!

“No one understands what it means to be fit and female better than Geralyn Coopersmith. Her work has brought results to women nationwide.”
-Carol Espel, MS, National Director of Group Fitness for Equinox Fitness Clubs

“Every woman should read Geralyn’s book.”
-Michael Boyle, author of Functional Training for Sports

“Coopersmith leads the reader to new levels of self-awareness and the ability to make educated choices. Underlying her hip, upbeat tone is a sound background in ex

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List Price: $ 16.95

Price: $ 11.41

Can someone help me with a personal training fitness plan?

Question by John: Can someone help me with a personal training fitness plan?
Hi, I am a fourteen and a half year old male, 6ft tall, 65kg’s, i would like someone to help me construct a fitness plan that works cardio and muscle building as well as endurance, i have plenty of places to run and 4 or 5 kg dumbells to work with as well, I would be able to exercise four or five times a week after school or weekends, best answer gets top points thanks so much!

Best answer:

Answer by Jake
Look if your just starting out and trying to figure out an exercises routine that works best for you then I suggest using the link I posted below. It helps you figure what fitness routine would be best for. You can try a few and then take the parts of each one that you like best and are most beneficial. That’s what I did when I started to workout and I’ve developed a few routines that I enjoy doing every time. I say a few routines because you shouldn’t be doing the same thing year round. It’s best to cycle and switch up your routine every once an a while.

http://www.bodybuilding.com/guides/

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Can someone build me a good fitness plan to get me into shape?

Question by bocatigers: Can someone build me a good fitness plan to get me into shape?
I am 16 and been working out for 1 year so far.. i am stronger than before.. my arms are somewhat toned but my chest and abs are not. So i was wondering if someone can build me a fitness plan?… please help me!!!!! thank you everyone…

Best answer:

Answer by Amy
Since you’re a guy and you wanna build more muscle you wanna get more protein so try something like this

Here’s a work out plan
*run 2-3 miles
*ab work out
http://www.youtube.com/user/Superfitforl…
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different work out
*again run 2-3 miles
*arm workout..include pull ups in there as well
http://www.youtube.com/user/Superfitforl…
______________________________________…
And heres another work out
*run 2-3 miles
*do a leg work out
http://www.youtube.com/user/Superfitforl…
______________________________________…
Now for your diet
*Cut out white breads, pasta, exc. and replace everything with whole wheats

*Drink skim milk instead of whole or 2%

*You need to drink at least a gallon of water a day that will help you lose water weight…so drink 8 bottles of water a day. water helps fill you up so drink a bottle before breakfast, lunch, and dinner.

Here’s some healthy breakfast meals you could be having

*Lower calorie oatmeal

*1-2 slices of whole wheat toast and a piece of fruit

*fruit salad

*Cottage cheese, with a few slices of canned peaches

*Low fat yogurt fruit parfait

* The Kashi brand cereal with skim milk

*An orange, with a low fat yogurt

*One whole wheat waffle and a banana

*One apple, One slice whole wheat bread, one glass skim milk

*One whole wheat tortilla shell, one scrambled egg, two slices of turkey bacon.
______________________________________…

Lunch

*A sandwich with natural peanut butter (and jelly if you want) on Whole wheat bread with carrots and
a bottle of water

*A sandwich with natural peanut butter (and jelly if you want) on Whole wheat bread with an apple

*Tuna sandwich on whole wheat bread ( with apple if still hungry) and a bottle of water

*A sub use whole wheat bread, don’t put tons of mayo on it either with a bottle of water and sun chips or Quaker oats rice cakes.

*A regular salad and a bottle of water

* A grapefruit, low fat yogurt, and a bottle of water

* Turkey sandwich on whole wheat bread with celery and a bottle of water

*6 leaves of roman lettuce, one slice tomato, 3 chopped carrots, 1/2 cup of tuna, and 1/2 tbs. of dressing if needed
______________________________________…

Dinner
PROTIEN

Eggs, Tuna, Chicken, Turkey, Salmon, Steak exc.

*Eat similar things as you did for lunch….if you can think of any other things that are healthy that i don’t have listed check with me or what ever.
*Make sure you keep up on your water aim for one gallon/day
and work out hard.

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Will you please help me with a fitness plan?

Question by Snicker: Will you please help me with a fitness plan?
Okay so im 13 and i want to lose 15 to 20 pounds as soon as possible. I know its not easy losing weigt so can someone please help me with a fitness and diet plan.

Please fill in the blanks-
Breakfast:
Lunch:
Dinner:
Snacks:

Also i want to excersize at least 1 hour a day so what r some good active things i could do.
How many callories should i lose a day?

Best answer:

Answer by Alina
Breakfast: Two hard boild eggs, one slice of whole wheat toast and one cup orange juice.

snack: one piece of fruit

lunch: fruit salad or a tunaéturkey sanwich without any dressing. (with lettuce)

snack: a piece of fruit and yogurt.

dinner: chicken or fish with steamed vegetables or side salad.

dessert(optional) – some dark chocolate.

Exercise: (45 minutes, five times a week)

monday: 30 minutes walk, and 15 miinutes dancing.

tuesday: same

wednesday: one hour cycling or swimming

thursday: 45 minutes jog or running

friday: same as wednesday

You should aim to burn 500 calories a day. and consume 1400 calories.

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Q&A: Can someone help me with a fitness plan?

Question by beautyinsimplicity: Can someone help me with a fitness plan?
I am looking to lose a little weight and tone up. Anyone have any advice or good websites to help me make a fitness plan to get in shape.

Best answer:

Answer by D. Matthews
Hello. fat loss can be quite confusing. What workout to use, diet etc. In fact I had more questions than answers. Then my neighbor told me to try loosing weight with the help of a website she found (see the sourcebox for it). what I liked is being able to finally get my questions answered. don’t want to take up much of your time. But they helped answer my questions and 30 pounds later I’m lovin it. Could be it’s right for you.

Best of luck to you and your goals!

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Lastest Fitness Plan News

How can i get the most out of a fitness plan that involves running, beating up a 100lb bag, lifting weights?

Question by alteredbeast6: How can i get the most out of a fitness plan that involves running, beating up a 100lb bag, lifting weights?
I’ve been on a fitness plan for about 2 weeks now. I run a 10min mile, which i am trying to increase to 2 miles and get them under 8min, and walk with an incline for a while. I hit a 100lb bag for 3min and alternate with three weight lifting exercises. I bench press, do squats, crunches. I just feel like I’m not getting the most out of it all. I want to get big arms and lose the spare tire around my waist.
Thanks everyone I really appreciate the help!

Best answer:

Answer by Marianne T
If you want the best results, you need to get rid of the cafeine in your diet, get rid of the refined sugar in your diet, and eat more protein. Your body will then use the stored fat and you will build muscle.

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Lastest Fitness Plan News

Q&A: What diet/fitness plan should i stick with to lose my tummy/muffin top in a month?

Question by OutOfLIne: What diet/fitness plan should i stick with to lose my tummy/muffin top in a month?
I am 14 so i’m not planning buying some diet books or fitness videos.
I am very busy but I can certaily take some cycling/yoga/pilates classes if this will help.
I’m not planning on looking perfect in one month… just better.
I am 5’2 and have no hips so its important to make my waist and abdonimal thinner and i hope to lose 5 pounds doing it.

I will pick a best answer…
Thank you!

Best answer:

Answer by Kelly
if you are a really busy person, the best way to do this is to watch what you are eating and do a lot of crunches when you have a few minutes of your spare time. It may seem like not a lot but it does really work.

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Can anyone give me a 12 week fitness plan?

Question by !SONY!: Can anyone give me a 12 week fitness plan?
I weigh 247 pounds. I am 5 feet 3 inches tall. I need to find a fitness plan-not a lose a hundred pounds now and kill your self plan. I am looking for a guide to follow as far as what to eat and so on. I have heard of those 12 week plans, but when looking on line, there are literally thousands! And they all want you to pay hundreds. I don’t want copyrighted stuff, but if anyone has actually done one of these things, and has been successful, please share with me.

Best answer:

Answer by dee c
you mean like the ones on TV?

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