28 February 2019

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 5.50 p.m.

DIET

• Semolina with mixed fruit and a cup of coffee for breakfast
• Fried rice with eggs, meatballs, mushrooms, and choysum for lunch
• Grilled chicken with basmati rice and bok choy for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 heel raises
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 100 wrist curls
• 100 bicep curls
• 100 hammer curls
• 100 tricep curls
• 13,330 walking steps

27 February 2019

VITALS

• Weight: 70 kg
• BMI: 23
• BG: 7.0 at 1.10 p.m.

MEDICATION

• Metformin at  7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with wheat bran, dates and a cup of coffee for breakfast
• Fried rice with eggs, meatballs, and bokchoy for lunch
• Grilled salmon, greek yogurt, and basmati rice for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 wrist curls
• 100 bicep curls
• 100 hammer curls
• 100 tricep curls
• 1000 stair climbs
• 10,250 walking steps

Waikiki 2019

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with wheat bran, dates and a cup of coffee for breakfast
• Spicy beef balls with spinach greens and button mushrooms for lunch
• Spicy pork with corn and arugula for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• XXXX torso twists
• 100 mountain climbers
• XXXX mountain poses
• XXXX tree poses
• 100 knee bends
• XXX acupressure on each calf
• XXX acupressure on each thigh
• XXXX acupressure on each arm
• XXX acupressure on each palm
• XXX acupressure on the fingers
• 100 heel raises
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• XXX wrist curls
• XXX bicep curls
• XXX hammer curls
• XXX tricep curls
• 13.300 walking steps

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 6.30 p.m.

DIET

• Oatmeal with wheat bran, dates and a cup of coffee for breakfast
• Cheese sandwich for lunch
• Fruit salad with greek yogurt for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 high knee jacks
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 100 wrist curls
• 100 bicep curls
• 100 hammer curls
• 100 tricep curls
• 1000 stair climbs
• 12400 walking steps

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at XXXX p.m.

DIET

• Oatmeal with wheat bran, dates and a cup of coffee for breakfast
• Bowl of fruits for lunch
• XXXX for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 100 wrist curls
• 100 bicep curls
• 100 hammer curls
• 100 tricep curls
• 11,400 walking steps

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at XXXX p.m.

DIET

• Oatmeal with wheat bran, dates and a cup of coffee for breakfast
• Cheeseburger for lunch
• XXXX for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• XXXX wrist curls
• XXXX bicep curls
• XXXX hammer curls
• XXXX tricep curls
• XXXX stair climbs
• 10,700 walking steps

VITALS

• Weight: 70 kg
• BMI: 23

MEDICATION

• Metformin at  6.30 a.m.
• Lisinopril at 6.30 a.m.
• Metformin at XXXX p.m.

DIET

• Flatbread with teff, semolina, egg, and a cup of coffee for breakfast
• Basmati rice with turmeric, grilled sardine, greek yogurt, and blanched carrots for lunch
• XXXX for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 100 wrist curls
• 100 bicep curls
• 100 hammer curls
• 100 tricep curls
• 1000 stair climbs
• 12,250 walking steps

VITALS

• Weight: 70 kg
• BMI: 23
• BG: 7.3 at 5.15 a.m.
• BP: 132/82 at 5.10 a.m.

MEDICATION

• Metformin at  7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 6.30 p.m.

DIET

• Oatmeal with wheat bran, dates and a cup of black tea for breakfast
• Multigrain sandwich with cheese for lunch
• Basmati rice with lentil soup and grilled sardine and potatoes for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 100 wrist curls
• 100 bicep curls
• 100 hammer curls
• 100 tricep curls
• 1000 stair climbs
• 10,500 walking steps

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  6.00 a.m.
• Lisinopril at 6.00 a.m.
• Metformin at 5.45 p.m.

DIET

• Oatmeal with wheat bran and a cup of coffee for breakfast
• Pasta with mushrooms and eggs for lunch
• Soup with choy sam and mushroom for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 knee bends
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 1000 stair climbs
• 12400 walking steps

VITALS

• Weight: 72 kg
• BMI: 24
• BG: 7.5 at 1.40 p.m.

MEDICATION

• Metformin at  8.15 a.m.
• Lisinopril at 8.15 a.m.
• Metformin at 7.50 p.m.

DIET

• Oatmeal with wheat bran, dates and a cup of coffee for breakfast
• Lentils with prawns and slices of grilled lamb for lunch
• Lentil soup for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 100 wrist curls
• 100 bicep curls
• 100 hammer curls
• 100 tricep curls
• 1000 stair climbs
• 12,350 walking steps

VITALS

• Weight: 72 kg
• BMI: 24

MEDICATION

• Metformin at  8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with dates for breakfast
• Basmati rice with moringa omelette and lentils soup for lunch
• Basmati rice with lentils for dinner
• Mango and pear salad with greek yogurt

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 heel raises
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 wrist curls
• 100 hammer curls
• 100 bicep curls
• 100 tricep curls
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 1000 stair step climbs
• 12,400 walking steps

17 February 2019

VITALS

• Weight: 72 kg
• BMI: 24

MEDICATION

• Metformin at  8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with dates for breakfast
• Basmati rice with moringa omelette and lentils soup for lunch
• Lamb chop and lentils for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 heel raises
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 wrist curls
• 100 hammer curls
• 100 bicep curls
• 100 tricep curls
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 16,400 walking steps

I use this 3L cooking oil bottle filled with water weighing 3 KG

to do my daily wrist curls, bicep curls, hammer curls, and tricep curls

My Dad would have been 104 today!

VITALS

• Weight: 72 kg
• BMI: 24
• BG: 6.0 at 1 p.m.

MEDICATION

• Metformin at  8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 5,45 p.m.

DIET

• Multigrain bread sandwich and two eggs sunny side up for breakfast
• Basmati rice with grilled milkfish and gai lan for lunch
• Basmati rice with egg omelet and sweet potato leaves for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 wrist curls
• 100 bicep curls
• 100 hammer curls
• 100 tricep curls
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 1000 stair climbs
• 11.100 walking steps

VITALS

• Weight: 72 kg
• BMI: 24
• BG: 7.9 at 8.30 p.m.

MEDICATION

• Metformin at  8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 8.35 p.m.

DIET

• Oatmeal for breakfast
• Grilled Tasmanian salmon with lentils and kailan for lunch
• Grilled pork chop with corn and choy sam for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 wrist curls
• 100 bicep curls
• 100 tricep curls
• 100 hammer curls
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 1000 stair climbs
• 14,270 walking steps

VITALS

• Weight: 72 kg
• BMI: 24
• BG: 7.3 at 7.30 a.m.

MEDICATION

• Metformin at  8.20 a.m.
• Lisinopril at 8.20 a.m.
• Metformin at 6.35 p.m.

DIET

• Oatmeal with dates for breakfast
• An orange and a pear for a light lunch
• Fried basmati rice with egg, choy sum, and chicken floss for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 squats
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 high knee jacks 
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 17,400 walking steps