30 August 2022

    VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 4.9 at 11.25 a.m.
• BG: 4.1 at 4.00 p.m.
• BP: 123/70 at 8.20 a.m.
• BP: 123/69 at 4.05 p.m.
•  8 hours of sleep

MEDICATION

• Trajentamet at 8.30 a.m.
• Amlodipine at  p.m.
• Trajentamet at p.m.

SUPPLEMENTS 

• 1 fish oil at 9.00 a.m.
• 1 iron tablet at 9.00 a.m.

DIET

• Breakfast: Oatmeal with linseed, barley and a mug of fenugreek tea 
• Lunch: Roti paratha with Bega cheese. 
• Dinner: 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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
• 200 stair steps
• 7000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

11 a.m. appointment with exercise physiologist at Central Perth Medical Center.

Fraser's Hill in Malaysia 2019