Cotterman Fitness & Nutrition
Fitness programs, meal plans, and blog posts to help you lose fat, build muscle, and increase strength!
Featured Workout Program
$25 for 4 weeks, use discount “CFN” to get the first 4 weeks 50% off
Lean and Fit – Dumbbell
Lose fat, gain muscle, and increase strength! This workout program uses strictly dumbbells and bodyweight exercises. Perfect for individuals trying to start exercising from home with limited equipment!
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Equipment: Flat bench, dumbbells, mat.
Weight Training: 3, 4, or 5 days
Cardio: 6 days
Average Workout Duration: 45-60 minutes
Featured Meal Plans
Anti-Inflammatory
Offers a healthy balance of foods & recipes that are widely accepted by the medical & nutrition communities as having reduced inflammation in the body with regards to digestion & metabolism. Foods provided are mostly in their raw state and include fruits, vegetables, legumes, as well as prepared whole grains, legumes and essential fatty acids from fish & seafood.
Balanced
Provides foods, recipes and meals that offer a healthy balance and variety of nutrients. The overall weekly macronutrient percentages follow the DRI (Dietary Reference Guidelines), and they are approximately the median of the Acceptable Macronutrient Distribution Range (AMDR) with Carbohydrates (55%), Protein (23%) and Fat (22%).
Low Carb
The overall weekly macronutrient percentages provide the higher end of the range for protein and the lower end for carbohydrates with Carbohydrates (25%), Protein (40%) and Fat (35%).
