Use Core Exercises in your routines. Basic multi-joint exercises are more efficient, safer and allow the use of heavy weights. Heavy weights will build muscle and bone density. Include at least a push and a pull and a major leg movement. Discipline in eating regularly and nutritionally is the only way to get and stay lean and provide the building blocks for a healthy, strong body.
Food is a major issue for most women.
Not just anorexics and bulemics, but a large percentage of the female population have issues with food. Food needs to become a more neutral topic. Eat to live, not live to eat. Eat because you are hungry and your body needs fuel. We have to stop eating because we're bored or stressed or because the food is there.