1 December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters,

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00am

Dutasteride @ 11 am

Trajentamet at 7 pm

SUPPLEMENTS

2 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with chia seeds 
• Lunch: Noodle soup with egg and tofu
• Dinner: Fried rice with eggs, tofu and spinach

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 100 climbing steps 

 8000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Christmas is in the air

        

30th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 7.3 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Dutasteride @ 3 45 am

Trajentamet at  7.00 pm

SUPPLEMENTS

2 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Oatmeal with teff, flaxmeal, walnuts, raisins and coffee
• Lunch: Egg noodles with minced meat and choysum 
• Dinner: One manģo

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 100 climbing steps 

 7000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Australian mangoes

        

3 December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.7 @ 8.15 am

BP: 111/76 @ 8.25 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 8.25 am

Amlodipine at 8.25 am

Dutasteride @ 1.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 8.20 a.m 

1 iron tablet @ 8.20 a.m.

DIET

• Breakfast: One navel orange, one apple and glass of papaya juice
• Lunch: Two slices of wholegrain bread with olive oil
• Dinner: Fried basmati rice with eggs, anchovies, meatballs, tomatoes and spinach

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

10000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Juicy Aussie tomatoes

        

2 December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 6.3 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Dutasteride @ 9.00 am

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Two half-boiled  eggs, one sweet potato and coffee
• Lunch: Fried rice with eggs, meatballs, spinach and sliced tomatoes
• Dinner: Fried rice with meatballs eggs and spinach

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

8000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Wattle acacia in bloom beside our gate

        

29th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 7.2 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10am

Dutasteride @ 11 45 am

Trajentamet at 9.00 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Sweet potato
• Lunch: Fried basmati rice with anchovies, eggs and choysum 
• Dinner: Roti paratta and one mango

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 100 climbing steps 

7000 walking steps

 500 slow jogging

60 deep squats

60 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Sweet Australian mangoes

        

28th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  6.3 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Dutasteride @ 11.45 am

Trajentamet at 8.00 pm

SUPPLEMENTS

2 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Oatmeal with teff, chia seeds and flaxmeal
• Lunch: Basmati rice and lentil soup
• Dinner: Basmati rice with lamb curry and choysum 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

800 walking steps

800 slow jogging

60 deep squats

60 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Our wattle acacia in bloom

        

27th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.0  @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 6.50 am

Amlodipine at 6.50 am

Dutasteride @ 11.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.00 a.m 

1 iron tablet @ 7.00 a.m.

DIET

• Breakfast: Oatmeal with teff, chia seeds, walnuts, flaxmeal, sultanas and coffee
• Lunch: Basmati rice with lentil soup with okra
• Dinner: Basmati rice, lamb curry and choysam

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

 7000 walking steps

 800 slow jogging

60 deep squats

60 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls