14 August 2022 (Perth)

       VITALS

• Weight: 67 kg
• BMI: 23
• BG: 6.3 at 7.50 a.m.
• BG: 5.2 at 1.10 p.m.
• BP: 115/72 at 7.55 a.m.
• BP: 108/64 at 1.15 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 8.00 a.m.
• 1 multivitamin at 8.00 a.m.
• 1 iron tablet at 8.00 a.m.

DIET

• Breakfast: Roti paratha and a mug of fenugreek tea 
• Lunch: Barley with spicy lentils and a mug of fenugreek tea 
• Dinner: Jasmine rice with spicy lentils, mackerel, bitter gourd and a mug of fenugreek tea 

SNACKS

• Almonds
• Blueberries 
• Dates

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 reverse crunches 
• 100 frog pose
• 100 flamenco pose
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 resistant band leg press
• 100 wrist curls
• 100 tree pose
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 500 stair steps
• 15,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes of Ping Shuai Gong