15 August 2022 (Oz)

       VITALS

• Weight: 67 kg
• BMI: 23
• BG: 6.4 at 7.15 a.m.
• BP: 114/71 at 7.20 a.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 7.00 a.m.
• Trajentamet at 7.00 a.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: Quinoa with dates  and mug of fenugreek tea 
• Lunch: Roti chanai and glass of milk
• Dinner: Pan-fried lamb chops with rosemary and scrambled butternut squash 

SNACKS

• Almonds
• Blueberries 
• Cranberries
• Apple
• Pear

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 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 10,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes of Ping Shuai Gong