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The Complete Women's Fitness Workbook
Fit Beyond Limits
Build Strength, Burn Fat, and Create a Fitness Practice That Finally Sticks — Built Around How Your Body Actually Works
12 chapters · 7 worksheets · fitness-type quiz · 12-week progressive plan · PDF + ePub
PDF + Kindle ePub · 7 worksheets included · Instant download · 30-day money-back guarantee
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30-day money-back guarantee, no questions asked.
The 12-Week System
Fit Beyond Limits
Build Strength, Burn Fat, and Create a Practice That Sticks
12 Chapters + 7 Worksheets
Maya Torres · ebookdev.com · 2026
What you get
12 chapters built around female physiology — plus 7 worksheets, a 12-week progressive training plan, and nutrition and recovery guidance tailored to women.
Why Fitness Programs Fail Women
The 3 structural flaws in mainstream fitness advice for women — programming designed for men, ignoring hormonal cycles, and the all-or-nothing trap. What this workbook does differently.
The Science of Female Physiology
Hormonal cycles and training performance, relative energy deficiency, bone density, and the real research on strength training for women. Science without the oversimplification.
Know Your Fitness Type
A 10-question self-assessment to identify your type: Endurance-Driven, Strength-Focused, Flexibility-Based, or Inconsistent Starter. A personalized entry point for your 12-week plan.
The Minimum Effective Dose Framework
How 3 hours per week beats 6 hours of inconsistent training. The MED principle applied to strength, cardio, and mobility. How to design a sustainable schedule around your life.
Strength Training Fundamentals
The 5 foundational movement patterns: push, pull, hinge, squat, carry. Progressive overload for beginners, intermediate, and advanced. Form cues for the most common errors.
Cardio Without the Dread
Zone 2 training, HIIT, and steady-state cardio — when to use each. The Minimum Cardio Protocol for fat loss and cardiovascular health. How to make cardio you will actually do.
Nutrition for Active Women
Protein targets for muscle building, carbohydrate timing around training, and the anti-inflammatory eating baseline. Not a diet — a performance nutrition framework.
Sleep, Stress, and Recovery
Why recovery is where fitness actually happens. Sleep quality for hormonal health, active recovery protocols, and the cortisol-training interaction. The Rest and Recovery Plan.
Breaking Through Plateaus
The 4 causes of training plateaus: adaptation, under-fueling, overtraining, and under-sleeping. The Plateau Diagnostic Protocol. Progressive overload strategies for each type.
Fitness Across Life Stages
Training adaptations for pregnancy, postpartum, perimenopause, and menopause. How to modify the 12-week plan for injury. Returning to training after a break.
Your 12-Week Fitness Blueprint
Phase 1 (build base), Phase 2 (progressive load), Phase 3 (consolidate and peak). Weekly workout templates, a daily habit tracker, and a weekly review protocol.
Making Fitness Permanent
The Identity Shift Protocol. How to build a training community and accountability structure. The Quarterly Fitness Audit. How to maintain results through seasons of life.
What makes this different
Most fitness books ignore female physiology. This one is built around it — with a 12-week plan, nutrition guidance, and recovery protocols designed for how women actually train.
Fitness-type quiz
A 10-question self-assessment routes you to the right entry point and training style for your 12-week plan.
Built for female physiology
Hormonal cycles, bone density, postpartum recovery, perimenopause — this workbook covers what mainstream fitness books skip.
12-week progressive plan
Three phases: build base, progressive load, consolidate and peak. Weekly templates and a daily tracker included.
Nutrition that works with training
Protein targets, carbohydrate timing, and the anti-inflammatory eating baseline — without calorie-counting or restriction.
7 embedded worksheets
Fitness Type Quiz, MED Schedule, Strength Log, Nutrition Tracker, Recovery Plan, 12-Week Blueprint, and Quarterly Audit — all in the PDF.
Plateau protocols
Chapter 9 covers the 4 causes of plateaus and a step-by-step diagnostic for getting unstuck — not generic advice.
Read Chapter 1 free
Download the first chapter before you decide. No email required.
Download free chapter (PDF)Get Fit Beyond Limits
One flat price. PDF + ePub + 7 worksheets + 12-week plan. Instant download. 30-day guarantee.
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