There is a good plugin for this job name xml-sitemap ( Im not sure about the name just search it in google) also this is one of 10 top plugins for WP.
Sitemap plugin: Google (XML) Sitemaps Generator for WordPress WordPress generates RSS feeds for each post automatically. You can link them to FeedBurner for ease of tracking with this plugin: FeedBurner FeedSmith
Most people use Google xml generator, which is free. Here is a tutorial how to create sitemap.xml with Google xml generator. I hope this will help you.
Rss you can register your site feed to feedburner, and also you can get the email subscription code which you can copy and paste easier.