17 June 2022

17 June 2022

VITALS

• Weight: 70 kg
• BMI: 23

MEDICATION

• Trajentamet at 8 a.m.
• 
  

NUTS

• 
  
• Almonds
• Walnuts
• Cashews
• Sunflower seeds
• Linseeds

FRUITS

• Pear
• Grapes

DIET

• Oatmeal and a cup of coffee for breakfast
•  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 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 leg presses
• 100 chest presses
• 100 wrist curls
• 100 bicep curls
• 100 triceps curls
• 100 hammer curls
• 500 stair steps
• 10,000 walking steps
• 100 back stretches
• 30-minute arm swings (Ping Shuai Gong)

Cairns

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

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

NUTS

• Peanuts
• Almonds
• Walnuts

FRUITS

• Pear
• Grapes
• Raisins

DIET

• Oatmeal with semolina and sorghum, and a cup of coffee for breakfast
• XXXX 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 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 tricep curls
• 100 hammer curls
• 250 stair steps
• 10,000 walking steps

My 69-year old Polish Australian Esplanade exercise friend, Eric!

27 March 2019

27 March 2019

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  8.45 a.m.
• Lisinopril at 8.45 a.m.
• Metformin at XXXX p.m.

NUTS

• Peanuts
• Almonds
• Walnuts

FRUITS

• Pear
• Grapes

DIET

• Oatmeal with dates for breakfast
• XXXX for lunch
• XXXX for dinner

EXERCISE

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

25 March 2019

March 25, 2019

VITALS

• Weight: 71 kg
• BMI: 24
• BG: 6.2 at 12.15 p.m.

MEDICATION

• Metformin at  7.15 a.m.
• Lisinopril at 7.15 a.m.
• Metformin at 8.00 p.m.

NUTS

• Peanuts
• Almonds

FRUITS

• Pear
• Grapes
• Kiwi

DIET

• Oatmeal with dates for breakfast
• Basmati rice with turmeric, lentil soup, stir-fried eggs, and water flower for lunch
• Cheese pizza 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 tricep curls
• 100 hammer curls
• 10,470 walking steps

24 March 2019

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  8.45 a.m.
• Lisinopril at 8.45 a.m.
• Metformin at XXXX p.m.

NUTS

• Peanuts
• Almonds
• Walnuts

FRUITS

• Pear
• Grapes
• Soursop
• Banana

DIET

• Oatmeal with dates for breakfast
• Basmati rice, spicy chicken, water flower, bean sprouts, and grilled sardine for lunch
• Skipped 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 tricep curls
• 100 hammer curls
• 6240 walking steps

Sea grapes

23 March 2019

23 March 2019

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 6.50 p.m.

NUTS

• Peanuts
• Almonds

FRUITS

• Pear
• Grapes
• Kiwi
• Soursop

DIET

• Oatmeal with dates for breakfast
• Buffet at Australian restaurant for lunch
• Vegetable 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 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 tricep curls
• 100 hammer curls

22 March 2022

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  7.20 a.m.
• Lisinopril at 7.20 a.m.
• Metformin at 8.15 p.m.

NUTS

• Peanuts
• Almonds
• Walnuts

FRUITS

• Pear
• Grapes
• Kiwi

DIET

• Oatmeal with dates for breakfast
• Basmati rice, eggs with bitter gourd, and spicy pumpkin for lunch
• Basmati rice with turmeric, fried sardines, and lentil soup for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• XXX torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• XXX knee bends
• XXX heel raises
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• XXX acupressure on each palm
• XXX acupressure on the fingers
• 10,100 walking steps

21 March 2019

March 21, 2019

VITALS

• Weight: 71 kg
• BMI: 24
• BG: 7.1 at 12.30 p.m.

MEDICATION

• Metformin at  8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 7.25 p.m.
• 2 fish oil capsules

NUTS

• Peanuts
• Almonds
• Walnuts

FRUITS

• Pear
• Grapes
• Kiwi
• Banana

DIET

• Oatmeal with dates and a cup of coffee for breakfast
• Basmati rice, bitter gourd with eggs, pumpkin. and salad green for lunch
• Grilled pork, portabella mushrooms, fried sweet potato slices, and quinoa tabouleh 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 tricep curls
• 100 hammer curls
• 1000 climbing stair steps
• 11,250 walking steps

Pulldowns at the Cairns Esplanade

20 March 2019

20 March 2019

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at  8.40 a.m.
• Lisinopril at 8.40 a.m.
• Metformin at 8.00 p.m.

NUTS

• Peanuts
• Almonds

FRUITS

• Pear
• Grapes
• Kiwi

DIET

• Multigrain cheese sandwich, two eggs sunny side up, and a cup of tea for breakfast
• Basmati rice, canned mackerel, carrots, and salad green 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 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 tricep curls
• 100 hammer curls
• 1000 stair steps
• 10,000 walking steps

19 March 2022

VITALS

• Weight: 72 kg
• BMI: 24

MEDICATION

• Metformin at  8.45 a.m.
• Lisinopril at 8.45 a.m.
• Metformin at 8.45 p.m.

NUTS

• Peanuts
• Almonds
• Soy crisps

FRUITS

• Pear
• Grapes
• Kiwi

DIET

• Multigrain cheese sandwich, one egg sunny side up, and mug of tea for breakfast
• Noodles with eggs and coleslaw mix for lunch
• Brown rice, lentils, okra, Polish sardines, and pappadam 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 bicep curls
• 100 tricep curls
• 100 hammer curls
• 500 stair steps
• 12,400 walking steps

Cheras Garden

18 March 2019

VITALS

• Weight: 72 kg
• BMI: 24

MEDICATION

• Metformin at  8.40 a.m.
• Lisinopril at 8.40 a.m.
• Metformin at 8.35 p.m.

NUTS

• Peanuts
• Almonds

FRUITS

• Pear
• Grapes

DIET

• Multigrain cheese sandwich with one egg sunny side up and a cup of coffee for breakfast
• Basmati rice with turmeric, stir-fried pork with diced potatoes, and blanched sweet potato leaves for lunch
• Barley and millet with spicy chicken floss, lentils and pumpkin 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 tricep curls
• 100 hammer curls
• 10,200 walking steps

Sweet Potato Leaves

17 March 2019

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

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

NUTS

• Peanuts
• Almonds
• Walnuts

FRUITS

• Pear
• Grapes

DIET

• Oatmeal with dates and two eggs sunny side up for breakfast
• Millet and barley on a bed of salad greens 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 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 tricep curls
• 100 hammer curls
• XXX stair steps
• XXX walking steps

With Kim Ling and Eric Wong