25 August 2022

    VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 8.20 a.m.
• BG: 4.8 at 7.25 p.m.
• BP: 117/69 at 8.25 a.m.
• BP: 127/80 at 7.35 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 8.45 a.m.
• Amlodipine at 7.45 p.m.
• Trajentamet at 7.45 p.m.

SUPPLEMENTS 

• 1 fish oil at 7.00 a.m.

DIET

• Breakfast: Oatmeal with dates, sunflower kernels and mug of Ceylon tea
• Lunch: Roti chanai with colby cheese and red onion
• Dinner: Roti chanai with colby cheese 

SNACKS

• Almonds
• Pepitas
• Apricots

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 reverse crunches 
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 frog pose
• 100 butterfly pose
• 100 flamenco pose
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 plastic ball squeezes
• 100 tree pose
• 300 stair steps
• 13,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Three Joes March 18, 2019

Three Joes December 23, 1983