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One month wellness program to help you feel better physically and mentally. Remember that wellness is a holistic approach that includes different aspects of your life, such as physical health, emotional balance, sleep, and relaxation. **Week 1: Establishing Good Habits** - **Day 1-7:** - Set realistic goals for the month. - Establish a morning routine with warm lemon water, light stretching and a few minutes of meditation. **Week 2: Balanced Diet** - **Day 8-14:** - Plan balanced meals including lean proteins, complex carbohydrates and vegetables. - Introduce healthy snacks like nuts, fruits or cut up vegetables. **Week 3: Movement and Physical Activity** - **Day 15-21:** - Practice regular physical activity: walking, yoga, strength training, etc. - Explore new activities like...

3-month bulking program including nutrition and strength training sessions. Remember that bulking up requires a personalized plan based on your current fitness level, goals, and specific needs. **Month 1: Establishing a Solid Base** *Training :* - Days 1, 3, 5: Targeted strength training on major muscle groups (chest, back, legs) - Exercises: Bench press, pull-ups, squats, deadlift, military press, etc. - Days 2, 4, 6: Active rest or light cardio (30 minutes) *Food :* - Calories slightly higher than maintenance (slight calorie surplus) - Divide meals into 5-6 small meals throughout the day - Prioritize lean proteins, complex carbohydrates and healthy fats - Make sure you stay hydrated and get enough fiber **Month 2: Mass Gain Intensification** *Training :* -...

10 simple and nutritious recipes for athletes FINESSTERAPY