The Mass Effect diet is a meal plan designed for tone, muscle building and weight gain. There are four meals per day (+ post-workout snack) with a number of options for each. Which option you use in each meal plan is up to you. You can vary your options from day to day (or week to week) to create a totally customised meal plan for yourself.
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Strength Training for Back
Strength Training for Legs
strength training for the abdomen
strength training for the arms
Restorative Yoga is extremely helpful in calming the mind and spirit. Great for PTSD, anxiety, stress etc.
“This soothing, restorative posture calms the nervous system, eases muscle fatigue, and helps restore healthy, restful breathing. Many yoga instructors offer it as an antidote to exhaustion, illness, and weakened immunity.”
Understanding Trigger Points - Neck Pain with Sore Shoulder